A breathing app · made quieter

A calmer
nervous system,
in five minutes.

A calmer nervous system, in five minutes. Eight evidence-based breathing techniques — for sleep, calm, and focus — each guided by a single breathing orb, with a clear purpose and a moment to use it.

Download for iOS Browse the techniques
New for 2026 · Free during launch Free during launch Research-informed · Published studies · Independent replications
Why Nerva

An app that knows
when to be quiet.

01 · Science

Backed by research

Every technique is grounded in published research — studies on cyclic sighing, long-running work on breathing and the nervous system, and patterns long taught in stress-resilience practice. We cite the source on every screen.

02 · Quiet

Built for the moment

A quiet guide for your next breath. Open the app, follow the orb, close it. The whole interface stays out of the way so your attention can rest in one quiet place.

03 · Tailored

Yours, on day one

A 60-second onboarding tunes the app to your intent, your rhythm, and your safety profile. Intense techniques are quietly hidden if they're not for you.

Most searched · The classic

Equal-count inhale, hold, exhale, hold. A structured breathing rhythm many people find helpful for stress regulation and settling before high-pressure moments.

4-4-4-4Inhale, hold, exhale, hold — all four seconds
~4 minRecommended session, 4–8 cycles
AnytimeBefore stress, during anxiety, midday reset
Try it free
The library · Eight techniques

Eight ways to breathe.
One for every moment.

Box Breathing

Sama Vritti · 4-4-4-4

"Equal rhythm, four counts each. A steady pattern many find grounding under pressure."

For Calm, focusTime 3–5 minLevel Beginner

4-7-8 Breathing

Dr. Andrew Weil · Sleep switch

"Extended exhale technique. Many people find it helpful for winding down before sleep."

For Sleep, anxietyTime 75 secLevel Beginner

Cyclic Sighing

Research 2023 · Cell Reports Medicine

"Studied for mood and stress. Many people find it calming within minutes."

For Stress, moodTime 5 minLevel Beginner

Coherent Breathing

Resonance · 6 in, 6 out

"Sync your heart, brain, and breath. The rhythm of resilience."

For Balance, calmTime 10–20 minLevel Beginner

Nadi Shodhana

Alternate nostril

"Balance your mind. Balance your body. One nostril at a time."

For Balance, clarityTime 5–15 minLevel Intermediate

Bhastrika

Bellows breath

"Your natural energy lift — without the caffeine."

For Wake up, energyTime 2–5 minLevel Intermediate

Kapalabhati

Skull-shining breath

"Light up your mind. Energize your body. Strengthen your core."

For Energy, focusTime 3–5 minLevel Intermediate

2-to-1 Breathing

Extended exhale

"Breathe out longer. Calm down faster. The simplest technique that works."

For Sleep, relaxTime 5–15 minLevel Beginner
The science

Breath is the
remote control for the nervous system.

"Five minutes of cyclic sighing daily produced greater mood improvements than box breathing, hyperventilation, or mindfulness meditation."

Balban et al. · Cell Reports Medicine, 2023

"Daily coherent breathing produced significant improvements in wellbeing, perceived stress, and depression after four weeks."

Randomized controlled trial · Scientific Reports, 2023

"Slow breathing techniques significantly reduce cortisol and improve cognitive performance in high-stress settings."

Multiple peer-reviewed studies in performance psychology
5 min
Daily session in study
Cyclic sighing — Balban et al., 2023
4 wk
Typical study duration
Coherent breathing RCTs, Scientific Reports
~60 sec
Time to settle
Many users report after regular 4-7-8 practice
5 bpm
Resonance frequency
Coherent breathing target
How it works

Sixty seconds to set up.
A lifetime to use it.

Breathe first.

Before we ask anything, you take one breath with us. The app proves itself in 19 seconds — then asks if it can stay.

Tell us a little.

Pick what you want breathwork to help with — sleep, anxiety, focus. Tell us when you usually need it. Note any health conditions. Sixty seconds, on-device.

Follow the orb.

The orb expands as you inhale and contracts as you exhale. That's the whole interface. Optional voice, optional ambient sound, optional haptics.

Comparison

Different by intent.

Nerva Calm Headspace Othership
Focused only on breathworkYesNoNoYes
Number of techniques8 evidence-based~6 buried~4 buried20+
Visual breathing guideAnimated orbStaticAnimatedAnimated
Quiet by designDefault onNoNoNo
Account required to startNoYesYesYes
Cited research on every techniqueYesNoNoNo
PriceFree during launch$69.99/yr$69.99/yr$129+/yr
Questions

Frequently asked.

What is breathwork, exactly?
Breathwork is the practice of intentionally changing your breathing pattern to influence your nervous system. By controlling breath rate, depth, and ratio, you can shift between calming (parasympathetic) and energizing (sympathetic) states. The practice has roots in yogic pranayama, going back more than 3,000 years, and is now supported by modern research published in peer-reviewed journals. It is distinct from meditation — your attention is on the breath itself, not on observing thoughts.
What is Box Breathing and how do I do it?
Box Breathing (Sanskrit: Sama Vritti, "equal breath") is an equal-count breathing technique. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold empty for 4 seconds. Repeat for 4–8 cycles. The equal timing of all four phases creates a predictable, structured rhythm that many people find settling. It is widely used by athletes, first responders, and performance coaches for stress regulation under pressure.
How does 4-7-8 breathing help with sleep?
4-7-8 was developed by Dr. Andrew Weil. Inhale through the nose for 4 seconds, hold for 7 seconds, exhale through the mouth for 8 seconds. The extended exhale is associated with a settling effect; many people find this technique helpful for winding down before sleep. Start with 2–4 cycles and observe how your body responds. Do not exceed 4 cycles in the first month.
What is cyclic sighing?
Cyclic sighing — also called the physiological sigh — is a double inhale through the nose followed by one long exhale through the mouth. A 2023 study published in Cell Reports Medicine found that 5 minutes of daily cyclic sighing produced greater improvements in mood and reduced anxiety more than box breathing, cyclic hyperventilation, or mindfulness meditation in the groups studied. Mechanism: the double inhale maximally inflates collapsed alveoli, then the long exhale efficiently offloads CO₂ — the primary driver of breathlessness and anxiety. Your body already does this spontaneously during sleep and crying.
Is breathwork safe? Are there contraindications?
Most breathing techniques are safe for most people. Gentle techniques — cyclic sighing, coherent breathing, 2-to-1 breathing — have virtually no contraindications. Intense techniques like Bhastrika (Bellows Breath) and Kapalabhati (Skull-Shining Breath) are not recommended during pregnancy, with uncontrolled high blood pressure, epilepsy, hernia, glaucoma, or heart conditions. Always practice on an empty stomach for the intense techniques. Nerva's onboarding asks about safety conditions and quietly hides intense techniques from your library — you'll never see a technique you shouldn't try.
How long until I see results?
Many techniques produce noticeable effects within a single session. Some people find cyclic sighing calming in just a few breaths. Cumulative effects — such as improved sleep quality, reduced baseline stress, and greater calm — are reported in multiple randomized controlled trials after about 4 weeks of daily practice. Individual results vary. We recommend a single short session per day rather than long occasional ones.
How is Nerva different from Calm or Headspace?
Nerva does one thing well: guided breathing. It offers a curated library of 8 evidence-based techniques, each with a clear purpose and a moment to use it, and a visual breathing orb you simply follow. You can start in seconds. The design stays quiet by default — it opens to a single breath, lets your attention rest in one place, and steps aside the moment you're done.
Is there a free version?
During the launch period, Nerva is free for everyone — every technique, every feature, no account, no ads. We're building quietly and sustainably. Future pricing details will be announced in-app before any changes take effect.
Does it work on Android?
Nerva is currently iOS-only (iOS 17+). An Android version is being evaluated for v2. Join the contact list on this page to get notified if and when it ships.
What about my data? Is it private?
Your practice data stays on your device by default. There's no account system — nothing to sign up for. We never sell data, never run ads, and never share anything with third parties. v2 will add optional cross-device sync via Apple's iCloud — end-to-end encrypted on their servers, never readable by us.
Can breathwork replace therapy or medication?
No. Breathwork is a supportive practice — an evidence-based adjunct to mental health care, not a replacement for professional treatment. If you are managing anxiety, depression, PTSD, or any medical condition, please work with a qualified clinician. Many therapists recommend specific techniques (cyclic sighing, coherent breathing) alongside therapy. We've designed Nerva to be useful in that context, never as a substitute for it.
Is Nerva a medical device?
No. Nerva is a wellness app and is not a substitute for medical advice or treatment. If you have a health condition, consult a qualified clinician before beginning any breathwork practice.
Does Nerva work offline?
Yes. All eight breathing techniques and session tracking work fully offline. No account or login is required. Your data stays on your device.
How much does Nerva cost?
Nerva is free during the launch window — every technique, every feature, no ads. A future update will offer an optional tip jar via Apple In-App Purchase. There is no subscription.
What languages does Nerva support?
Nerva is localized in English, Spanish, German, French, Japanese, Portuguese (Brazil), and Russian. The App Store listing also targets en-GB, en-AU, en-CA, es-MX, and fr-CA.
Who built Nerva?
Nerva is built by byAlif — an independent studio in Lisbon founded by Alif Khandoker. The team behind SubTracker, FixLog, VoicePrice, and other quiet, well-made apps.
Say hello

We're small.
We read every message.

Made with care
in Portugal —
where the light is slow
and the wind teaches breath.

Built by · byAlif · independent studio iOS only · v1.0 · iOS 17+
Email nerva@qvisa.eu
Subject lines welcome Support · Press · Partnerships · Therapists
Begin tonight

Settle the day,
one breath at a time.

Free for everyone during launch. Start in seconds, breathe in quiet, with narration only if you choose to add it.

Download on the App Store Notify me on Android
iOS 17+ · Free during launch · Start in seconds

About the developer

Nerva is built by Alif Khandoker at , an independent studio in Lisbon designing quiet, well-made iOS apps. Email: nerva@qvisa.eu