Breathing Exercises
Mindful breathing is one of the most effective tools for emotional regulation. Meedi8's breathing exercises help you stay calm before, during, and after mediation.
Why Breathing Matters
For Mediation
- Calm your nervous system before difficult conversations
- Reduce reactivity when emotions run high
- Create space between trigger and response
- Improve listening by quieting mental chatter
For Personal Growth
- Lower stress hormones like cortisol
- Improve focus and mental clarity
- Build emotional resilience over time
- Better sleep quality with regular practice
How to Access
- Open the Navigation Panel (tap the menu button)
- Select Personal Growth
- Tap Breathe & Earn
Or access directly during a mediation session from the session menu.
The Box Breathing Technique
Meedi8 uses the scientifically-backed box breathing method:
| Phase | Duration | What to Do |
|---|---|---|
| Inhale | 4 seconds | Breathe in slowly through your nose |
| Hold | 4 seconds | Hold your breath gently |
| Exhale | 4 seconds | Release slowly through your mouth |
One complete cycle takes 12 seconds.
Using the Breathing Exercise
Visual Guide
Follow the animated guide that expands and contracts to match your breath:
- Circle expands = Inhale
- Circle holds = Hold
- Circle contracts = Exhale
Session Milestones
As you breathe, you'll receive encouraging milestones:
| Cycles | Milestone |
|---|---|
| 1 | First Breath - "You've started your journey" |
| 3 | Finding Rhythm - "Your breath is flowing" |
| 5 | Centered Mind - "You're in the zone" |
| 10 | Meditation Master - "Incredible focus!" |
Completing a Session
- Breathe for as long as you need
- Tap Stop when you're ready to finish
- Your time and cycles are recorded automatically
Earning Points
Each breathing session contributes to your HealthScore:
- Points are awarded based on duration
- Longer sessions earn more XP
- Consistent practice builds your streak
Achievements
Unlock badges through regular breathing practice:
| Badge | Requirement | XP Reward |
|---|---|---|
| First Breath | Complete 1 breathing exercise | 10 XP |
| Breath Master | Complete 50 breathing exercises | 50 XP |
| Zen Master | Breathe for 100 total minutes | 75 XP |
| Dedicated Breather | Breathe twice daily for 7 days | 50 XP |
| Breath Devotee | Breathe twice daily for 14 days | 100 XP |
| Breath Legend | Breathe twice daily for 30 days | 200 XP |
Tips for Effective Practice
Best Times to Breathe
- Before mediation - Centre yourself before entering
- When feeling triggered - Use the break feature, then breathe
- Morning routine - Start your day calm
- Before sleep - Wind down for better rest
Building the Habit
Start with just 1-2 minutes daily. Consistency matters more than duration. Set a daily reminder to breathe at the same time each day.