Pust Focus Guide
Techniques, activities, and the science behind your practice.
Getting Started
Breathing Without Looking
Pust Focus guides your breathing with haptic pulses. Gentle taps you feel, not watch. Practice during walks, in the sauna, at your desk, or anywhere else. The rhythm keeps you on track without needing to look at a screen.
How Haptics Guide You
Different pulses guide each phase. Learn the rhythm once, then breathe without thinking.
- Breathe signals— Two slow taps mean "inhale" or "exhale"
- Hold signal— One firm tap means "hold your breath"
- Metronome— Quick clicks each second for precise timing
- Intensity— Adjust separately for breath cues and metronome in each preset
Your First Session
- 1.Pick a preset from the Breathe tab
- 2.Tap Start
- 3.Feel the first pulse and begin your inhale
- 4.When you feel the next pulse, transition to the next phase
- 5.Continue until the session ends
That's it. No counting, no watching. Just follow the pulses.
Breathe Anywhere
- Walking— Energizing techniques pair well with movement
- Working— Quick reset between meetings or during deep focus
- Sauna/Recovery— Longer exhales for deep relaxation
- Before sleep— Calming patterns to wind down
Create presets for each scenario with custom timing and haptic intensity.
Breathing Techniques
5 techniques for different goals.
Box Breathing
4-4-4-4Equal phases for balance
What it does
Equal phases create balance between activation and calm. Used by Navy SEALs and first responders for stress regulation under pressure.
Best for
Focus, pre-performance calm, acute stress relief
The science
The post-exhale hold builds CO2 tolerance and activates the parasympathetic nervous system. Regular practice improves emotional regulation.
Tip
Start at 4 seconds per phase. Work up to 6-8 as you build capacity.
Resonant Breathing
5.5-5.5Optimal HRV rhythm
What it does
Synchronizes breath with your heart's natural rhythm, maximizing heart rate variability (HRV). HRV is a key marker of stress resilience.
Best for
HRV training, general wellness, daily practice
The science
5.5-second inhales and 5.5-second exhales. That's 5.5 breaths a minute for a total of about 5.5 liters of air. James Nestor calls this "the perfect breath" in his book Breath. At this rate, your respiratory and cardiovascular systems sync, producing the largest HRV improvements.
Tip
5.5 seconds works for most people. Adjust slightly if it feels forced.
Paced Breathing
3-6Extended exhale for calm
What it does
Extended exhales activate the vagus nerve, shifting your nervous system toward rest and recovery.
Best for
Anxiety relief, calming down, sleep preparation
The science
Stanford research shows cyclic sighing (extended exhale patterns) produces the greatest improvement in mood compared to other techniques.
Tip
If 3-6 feels too short, try 4-8 or 5-10 while maintaining the 2:1 ratio.
Triangle Breathing
4-2-6Focus with calm
What it does
Brief hold after inhale sharpens focus. Extended exhale brings calm. Combines alertness with relaxation.
Best for
Work focus, creative tasks, transitions
The science
The post-inhale hold allows more oxygen transfer while building CO2 tolerance. The extended exhale prevents over-arousal.
Tip
Use during work blocks when you need to stay sharp but calm.
Post-Exhale Triangle
4-4-4Deep stillness
What it does
Hold after exhale creates deep stillness and strengthens the dive reflex, which slows heart rate.
Best for
Deep calm, focused stillness, winding down
The science
Used in yogic traditions for 5,000 years. The post-exhale hold activates parasympathetic dominance more strongly than holds after inhale.
Tip
This technique takes practice. Start with shorter holds if 4 seconds feels uncomfortable.
Activity Pairing
Match techniques to your activities. Create presets for each scenario.
The Science
HRV, vagus nerve, and why it works
Heart Rate Variability (HRV)
HRV measures the variation in time between heartbeats. A healthy heart doesn't beat like a metronome—it speeds up and slows down in response to your environment. Higher variability indicates a resilient nervous system that adapts smoothly between stress and recovery. Low HRV is associated with chronic stress, anxiety, and cardiovascular risk.
How breathing helps
Slow, controlled breathing at 5-6 breaths per minute produces the largest increases in HRV. A 2021 meta-analysis found significant HRV improvements from slow breathing interventions across 15 studies.
Measurable results
Studies show consistent breathwork practice leads to measurable HRV increases in 4-6 weeks of daily practice.
The Vagus Nerve
The vagus nerve is the longest cranial nerve, running from your brainstem to your gut. It's the primary channel for the parasympathetic nervous system—your body's "rest and digest" mode.
Vagal tone
Refers to the activity of this nerve. Higher vagal tone means faster recovery from stress, better emotional regulation, and improved digestion.
How breathing activates it
When you exhale, your heart rate naturally slows. This is respiratory sinus arrhythmia. Extended exhales amplify this effect, directly stimulating vagal activity.
Why extended exhales work
Techniques like Paced Breathing (3-6) spend twice as long exhaling as inhaling, maximizing vagal stimulation with each breath cycle.
Resonance Frequency
Your cardiovascular and respiratory systems have natural rhythms. At approximately 5-6 breaths per minute, these rhythms synchronize—this is called "cardiorespiratory coherence."
Why 5-6 breaths/minute?
At this rate, your inhale coincides with natural heart rate increases, and your exhale with decreases. This synchronization produces the maximum swing in HRV—the largest possible variability.
Individual variation
Most adults resonate between 4.5 and 7 breaths per minute. Resonant Breathing (5.5-5.5) works for most people, but the right pace feels effortless and sustainable. If it feels forced, adjust slightly.
Training effect
With practice, you can extend your resonance frequency to slower rates (4-5 breaths/minute), producing even greater HRV benefits.
Key Studies
Stanford Cyclic Sighing Study (2023)
Researchers compared controlled breathing, mindfulness meditation, and HRV biofeedback. Cyclic sighing (extended exhale patterns like Paced Breathing) produced the greatest improvement in daily mood and reduction in anxiety, outperforming meditation.
Read study →Tactical Breathing Study (2021)
Box Breathing (tactical breathing) is used by military and law enforcement to reduce stress and maintain performance. This study validated its effectiveness under laboratory stress conditions.
Read study →CO2 Tolerance and Panic Disorder
A systematic review of 95 studies found that panic disorder patients show hypersensitivity to CO2. Building CO2 tolerance through breath holds may reduce anxiety sensitivity.
Read study →Yogic Breathing Research
A comprehensive review of pranayama research found beneficial effects on neurocognitive, psychophysiological, and respiratory functions. Slow breathing at 6 breaths/min increases vital capacity.
Read study →Ready to start?
Download Pust Focus and begin your practice.