Take a breath and relax.
Choose a breathing pattern, start the Jelly Orb and breathe in the same rhythm as your audio session.
Calm Reset
4s inhale · 2s hold · 7s exhale
Inhale
Duration
3 min
Quick overview
What this pattern does to your body.
A longer exhale calms your nervous system via the parasympathetic branch. Your brain receives a signal that there is no immediate threat.
The short hold after inhaling stabilises the rhythm without creating uncomfortable pressure or strain.
Stay in a range that feels comfortable. If you notice dizziness, shorten the session or take a short break.
Vagus nerve & breathing science
How rhythmic breathing stimulates your vagus nerve
The vagus nerve is the main line of the parasympathetic nervous system. It connects brain, heart, lungs and digestive organs. When you breathe slowly with a longer exhale, pressure sensors in the chest and around the heart change their firing rate. That feedback travels along the vagus nerve to the brainstem and shifts your body into a “rest and digest” state: heart rate drops slightly, muscle tone softens and the body reduces stress hormones.
Each full cycle of your pattern (inhale + hold + exhale) gently modulates heart rate. During inhale the vagus signal to the heart is briefly reduced, so the heartbeat speeds up a little. During exhale the vagus signal increases and the heart rate slows again. This small oscillation is called heart rate variability (HRV). Higher HRV is linked to better stress regulation and more flexible emotional responses.
How our patterns interact with the vagus nerve
Calm Reset · 4–2–7 extends the exhale well beyond the inhale. This keeps vagal activity high for a larger part of each cycle. Over several minutes the baroreflex around the heart adapts and blood pressure gently drifts down, which many users notice as a clear decrease in internal “noise”.
Deep Calm · 4–3–8 adds a short hold and a very long exhale. The extra exhale time means a longer phase of increased vagal tone. That combination often produces heavier limbs, slower thoughts and a strong “wind-down” feeling when used for 5–10 minutes.
Soft Sleep · 4–2–8 uses similar timings but is tuned for pre-sleep use. The stable pacing of inhale and hold reduces irregular sighing or shallow breathing that can keep the brainstem in a light-alert mode. Vagal input rises in a predictable rhythm, which helps the transition into slower brain rhythms.
Focus Glide · 4–2–6 keeps exhale longer than inhale but slightly shorter than the sleep patterns. This maintains vagal activation while still supporting a clear, awake state. The nervous system gets calm control without sliding into drowsiness.
Steady Balance · 4–4–4 distributes the phases evenly. This creates a very regular HRV pattern where vagal input and sympathetic drive alternate in a stable, predictable way. It works well when you want to center before a task or after a charged interaction.
For most people, noticeable changes in vagal tone appear after a few minutes of continuous, relaxed cycles. A common target range is 4–10 minutes, which fits the presets above. If you feel tingling, air hunger or dizziness, shorten the exhale or reduce the total session time rather than forcing the pattern.