Trova il tuo equilibrio, un respiro alla volta.

Find your balance, one breath at a time.

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BR3ATH 2.0: Simpler, Smarter and Progressive Breathing

The new BR3ATH 2.0 version brings important updates that make the user experience even more intuitive and effective — whether you’re approaching breathing exercises for the first time or looking to refine your practice.

New Organization by Exercise Type

One of the most noticeable changes is the reorganization of exercises into thematic folders. Now, all exercises of the same type are grouped together in a folder, easily recognizable by the folder icon

in the top left corner.

When you enter a folder, you can easily move back up a level by pressing the

button. At the moment, version 2.0 includes the CRNT folder, which contains all coherent breathing exercises.

Progressive Exercises: A New Feature for Everyone

In addition to graphic improvements, BR3ATH 2.0 introduces progressive exercises, identifiable by the “pro” suffix in their description and the presence of a clock icon

in the top left corner.

These exercises are designed for both beginners and those looking to advance their skills. During the exercise, the breathing phases gradually adjust, helping users reach the final target values naturally, without pressure.

For example, in the progressive version of the Andrew Weil 4-7-8 method, you start with a simpler 4-4-4 rhythm (inhale, hold, exhale), then progressively increase by 0.5 seconds per phase, eventually reaching 4-7-8 over about 12 minutes. This progressive approach allows those unfamiliar with this technique to ease into it comfortably, improving both confidence and effectiveness.

BR3ATH 2.0 marks a significant step forward for anyone looking to improve their well-being through breathing. With easier navigation, exercises organized by type, and the introduction of progressive sessions, the app is now more accessible and growth-oriented than ever.

22 Aprile 2025
Howto start with breathwork

Howto start with breathwork? Begin by adopting a neutral body position, like lying down.

At the beginning, it’s not advisable to start in a seated position, as you may end up focusing more on maintaining posture than on the breathing exercise itself. In fact, an incorrect body position can negatively affect the effectiveness of the exercise.

Deep breathing foundation

The foundation of deep breathing is diaphragmatic breathing. This assumes that the diaphragm has space to move freely. For this reason, the ideal position involves a properly aligned body, with the back straight and the top of the head gently pushing upward. This way, the diaphragm has all the space it needs to function properly. On the other hand, poor posture limits its movement, reducing the depth of the breath.

For this reason, especially in the beginning, it’s advisable to start in a supine position, that is, lying on your back. Since there’s no need to control the body’s balance, it becomes much easier to focus solely on the breathing activity.

At first, you can also place one hand on your abdomen and the other on your chest. In proper diaphragmatic breathing, the abdomen will move (when the diaphragm lowers, it pushes the abdominal organs downward, causing the belly to expand). Therefore, the hand on the abdomen will rise and fall, while the one on the chest should remain as still as possible.

At this initial stage, breathing should be natural and free, without the need to follow specific rhythms or patterns. The goal is simply to become aware of the breathing movement.

Later, to expand diaphragmatic capacity, you can also focus on the movement of the ribcage. A useful exercise is to place the hands on the sides of the ribcage, around the level of the floating ribs, to better perceive the lateral expansion of the breath, which naturally follows the abdominal movement.

Final advice: in this phase, dedicate at most 15 minutes to the exercise, counting your breaths and restarting from 1 every time you get distracted. The higher the number you reach, the greater your awareness of the breath will be.

11 Aprile 2025
Workshop dedicated to coherent breathing

On April 4, we held a workshop dedicated to coherent breathing. Originally scheduled for just 30 minutes, the session extended to a full hour due to the high level of interest and participation. This extra time allowed us to explore the topic both theoretically and practically.

Theoretical Background: What Is Coherent Breathing?

In the first part of the session, we focused on the theory behind coherent breathing. We discussed what this technique involves, its connection to cardiac coherence, and reviewed findings from recent scientific studies. Key aspects such as breathing rhythm, timing, breathing patterns, and execution methods were explained, along with the physical and mental benefits of practicing coherent breathing.

Practical Segment: HRV and Real-World Application

The practical part of the workshop began with an analysis of my own HRV (Heart Rate Variability) data, recorded during a recent meditation session and also during the live presentation. The data was gathered using a Polar H10 chest strap and the Elite HRV app.

These recordings aligned with existing research, showing that during coherent breathing, HRV patterns become more regular and rhythmic — a clear sign of improved autonomic nervous system balance.

HRV Graph Recorded During My Presentation

HRV Graph Recorded During a Meditation Session

Guided Practice and Group Discussion

We then moved on to a short group practice, trying out coherent breathing at the standard rhythm of six breaths per minute (5 seconds inhalation, 5 seconds exhalation). To guide this, we used the “5-5” breathing exercise available on the web app B3 (Br3ath).

After this initial attempt, we shared feedback on the experience and discussed any challenges. One important point that emerged was the significant impact posture has on breathing — especially deep diaphragmatic breathing, which requires proper body alignment for effective execution.

We followed up with a second round of practice and briefly explored two alternative breathing techniques: Andrew Weil’s 4-7-8 method and box breathing. We discussed the unique features of each and how they compare with coherent breathing in terms of rhythm and potential benefits.

Next Sessions

To support ongoing practice, we scheduled two follow-up sessions focused exclusively on breathing exercises. These will take place on April 9 and April 16.

Those interested can download the full presentation of the event — including the HRV graphs — by clicking the link provided.

5 Aprile 2025
Optimize breathing with posture
Optimize breathing with posture is essential to improve breath quality and achieve the maximum physical and mental benefits during breathing exercises. Correct posture helps facilitate lung expansion, improving oxygenation of the body and reducing muscle tension. Additionally, maintaining proper alignment helps prevent stiffness and promotes deeper, more relaxed breathing, which is crucial for overall well-being.

Why is Posture Crucial?

Posture directly affects the lungs’ ability to expand and contract effectively. Poor posture, with slumped shoulders and a bent back, compresses the diaphragm and limits the chest’s ability to open, hindering deep and full breathing. In contrast, correct posture encourages diaphragmatic breathing, which is deep and relaxing.
Benefits of Correct Posture During Breathing

Better Oxygenation: An upright position allows the lungs to fully expand, improving oxygen supply to tissues and promoting the removal of carbon dioxide.

Relaxation and Stress Management: Deep, conscious breathing, facilitated by proper posture, activates the parasympathetic nervous system, reducing stress and anxiety.

Improved Concentration: Optimal oxygen flow to the brain supports mental clarity and focus.

Prevention of Muscle Pain: Correct posture reduces tension on muscles and joints, preventing neck and lower back pain.
How to Maintain Correct Posture

Standing or Sitting: Keep the back straight but relaxed, shoulders down and open, with the chest slightly lifted. If practicing qigong or taijiquan, assume the Zhan Zhuang position while standing. Even when sitting, the upper body should follow the same principles.

Chin Parallel to the Ground: Avoid bending the neck forward or backward. To assist with this position, even with eyes closed, imagine looking far into the horizon.

Feet Firmly Planted (If Sitting): Keep the legs at a 90-degree angle, feet parallel, with the sensation that the entire soles of the feet are firmly planted on the ground. If sitting on a zafu with crossed legs, sit at the front of the zafu so the pelvis tilts slightly forward; this promotes the natural curvature of the spine and maintains a straight back without effort.

Lying Down (Savasana): Lie on your back on a mat or a comfortable surface, legs extended with feet slightly apart, letting them naturally fall outward. Keep the arms extended along the sides of your body, slightly away from the body, with palms facing upward.

Relax the Body: Keep muscles relaxed and free of tension naturally.
Referring to the Zhan Zhuang exercise, the two points Bai Hui (top of the head) and Hui Yin (coccyx) push in opposite directions, lengthening the spine and creating space in the abdomen for lung expansion. This applies whether standing, sitting, or lying down.

Standing, Sitting, or Lying Down?

Everyone has their preference for the position to perform breathing exercises, which can also be influenced by where they are: for example, at work, we typically practice these exercises while sitting at a desk.

The choice of position also depends on our experience with breathing exercises, as maintaining correct posture can become a distraction and compromise breathing quality (focusing more on posture than on the breath).

For beginners, lying down is the easiest position, allowing concentration solely on the flow of air in and out and the breathing movements. Later, we can transition to a seated position, initially using a chair or armchair that helps maintain a straight back and alerts us if we lose alignment (when we move away from the backrest).

Once maintaining correct posture while seated becomes natural, we can move to the zafu. Finally, if practicing qigong or taijiquan and wishing to combine deep breathing exercises with these practices, we can experiment with the standing position.

Conclusion

Paying attention to posture during breathing exercises is not a minor detail but a crucial element in optimizing the benefits of conscious breathing. Correct posture allows for better breathing, improving physical and mental health and contributing to overall well-being that extends into daily life.
29 Marzo 2025
The new version 1.5 of B3
We are excited to announce the new version 1.5 of B3, the free web app that guides you through your breathing exercises. With this update, B3 becomes even more intuitive and effective, offering advanced tools to enhance your well-being.
What’s New?

Improved User Interface: A cleaner, more intuitive design for an even smoother and more enjoyable experience.

Detailed Exercise Information: Now you can explore the characteristics and benefits of each breathing exercise directly within the app.

New “5.5” Coherent Breathing Exercise: A scientifically studied technique designed to promote heart coherence, improve stress management, and enhance focus.

The New “5.5” Breathing Technique

The 5.5 Coherent Breathing technique is based on a slow, controlled breathing pattern: 5.5 seconds of inhalation followed by 5.5 seconds of exhalation. This rhythm helps synchronize breathing with heart rate variability, creating a state of balance between body and mind. It is considered the optimal rhythm for achieving maximum heart coherence.
Try It Now!

If you haven’t tried B3 yet, now is the perfect time to start! Access it for free and discover how breathing can transform your mental and physical state.

Access B3 here: https://www.br3ath.org/

Try the new version of B3 and discover the power of your breath!
18 Marzo 2025
Keep anxiety away with breathing
Learning to keep anxiety away with breathing requires no special equipment or environment and is something we can always rely on.

Modern life, with its challenges and fast-paced demands, often leads to high levels of stress and anxiety. Among the various techniques to combat these states, breathing exercises stand out for their simplicity and scientifically proven effectiveness. Just 5-10 minutes a day can bring significant benefits to both mental and physical well-being.
The Importance of Breathing

Breathing is an automatic bodily function, but when controlled consciously, it can positively influence the nervous system. Slow, controlled breathing helps to:

Balance the Nervous System: Deep breathing stimulates the parasympathetic system, counteracting stress responses.

Improve Oxygenation: A steady flow of oxygen enhances brain function and helps reduce tension.

Enhance Body Awareness: Focusing on the breath induces a state of mindfulness, promoting greater awareness of one’s body and emotions.

Breathing Exercises: An Accessible Approach

Breathing exercises require no special equipment or environment—just a quiet space and a few minutes of practice each day. Some examples include:

Deep Breathing: Slowly inhaling through the nose, fully filling the lungs, and exhaling just as slowly (as in coherent breathing)

Box Breathing: A method that divides the breath into four equal phases, useful for achieving calm and focus.

Customized Techniques: Patterns such as 5-2-5 or rhythmic variations that, while different in detail, share the common goal of regulating and slowing down breathing.
Benefits for Anxiety Management

Regular breathing exercises offer several specific benefits for managing anxiety:
- Tension Reduction: Deep breathing helps lower cortisol levels, the stress hormone, promoting relaxation.
- Improved Emotional Resilience: Conscious breathing aids in recognizing and managing emotions, enhancing the ability to handle stressful situations.
- Increased Focus: Better oxygenation of the brain stimulates cognitive functions, making it easier to maintain concentration and reduce anxious thoughts.
- Self-Regulation of the Body: Short 5-10 minute sessions help the body enter a state of balance, making it easier to face daily challenges with serenity.
Incorporating Breathing into Daily Routine

To maximize benefits, integrating breathing exercises into specific moments of the day is recommended:
- Morning: Starting the day with a short session can set a positive tone.
- During the Day: In moments of stress, taking a few minutes for mindful breathing can help restore balance.
- Before Bed: An evening session promotes relaxation and improves sleep quality.
Conclusion

Breathing exercises are a natural, simple, and accessible remedy for managing anxiety. By dedicating just 5-10 minutes a day to conscious breathing techniques, you can significantly improve mental and physical health, promoting well-being, calmness, and resilience in the face of daily challenges. Trying it is the first step toward greater inner harmony and a better mind-body balance.
15 Marzo 2025