How it works

A slower breath. A little distance. More freedom to choose.

Songa uses five gentle breaths and one quiet minute. The evidence supports calm and less automatic responding—not perfect decisions.

Try one pause

The practice

Small enough to use when life is loud.

Breathe gently
In slowly for four seconds. Out slowly for six. Repeat five times. Stay comfortable; stop if you feel unwell.
Stay for one minute
Briefly delay the reaction. You can stop, rest, or stay longer.
Name what changed
Record one leak, return, or shift—then choose action, waiting, or rest.

What research supports

Useful evidence, honest limits.

Slow breathing is associated with changes in stress and autonomic regulation. Brief delays can reduce automatic responding. This does not prove that every pause creates a better decision.

Breathwork and moodCell Reports Medicine · 2023 Slow breathing reviewNeuroscience & Biobehavioral Reviews · 2023 Response delay and choiceJournal of Experimental Psychology · 2015 Time and deliberationPsychological Science · 2014

Songa uses gentle paced breathing—not rapid Wim Hof rounds, long breath holds, cold exposure, or hyperventilation. Never practise while driving or in water. If breathing feels uncomfortable, return to normal breathing.