3DVR mindfulness studio

Mindfulness Breathing Room

Follow the gentle cues for as many rounds as you need. Set your cadence, press play, and let the cycle guide you back to center.
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Unwind tight shoulders and wrists between computer sessions

Take twelve minutes to stand up, loosen your neck, and finish seated without ever needing a mat. The looped routine pairs audio and visual breath cues so you can stretch beside your desk and return refreshed.

Open the standing & seated stretch loop See breathing techniques
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Inhale

Breathe in slowly through your nose and fill your lungs.

Breathing techniques at a glance

Each pacing option draws from long-standing contemplative traditions and is backed by contemporary research on the nervous system. Explore the stories and science to choose the rhythm that supports your intention today.

Slow & restorative

A gentle six-count inhale and exhale with soft pauses encourages full diaphragmatic movement and leaves space to notice subtle shifts in mood.

History
Echoes of this pattern appear in classical pranayama texts that guided practitioners to extend and equalize the breath for deep relaxation.
Science
Breathing around five cycles per minute is linked to greater heart rate variability, calmer amygdala activity, and a measurable drop in circulating stress hormones.

Balanced rhythm

Even four-count phases with a brief rest create a steady cadence that is easy to memorize and perfect for returning to center in a busy day.

History
Modern biofeedback pioneers popularized this "coherent" breathing tempo to help meditators and athletes synchronize breath and heartbeat.
Science
Maintaining symmetry between inhale and exhale supports vagal tone, improving focus and emotional regulation across multiple clinical trials.

Energizing focus

Quicker three-count waves cultivate alertness and can be used before demanding work or creative sprints when you want a brighter mental state.

History
Fast, rhythmic breathing shows up in yogic bellows techniques and martial arts warm-ups designed to awaken the senses.
Science
Short, rapid inhalations momentarily activate the sympathetic branch of the nervous system, increasing beta brain wave activity and sharpening reaction time.

Box breathing

Four equal phases mirror the sides of a square—inhale, hold, exhale, hold—to train calm concentration under pressure.

History
Also known as sama vritti in yoga, the method was embraced by Navy SEAL trainers in the late 20th century to help teams reset quickly between high-stakes missions.
Science
The consistent pacing balances carbon dioxide and oxygen levels, stimulating baroreceptors that slow the heart and reduce perceived stress within a few cycles.