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The water in the circle rises as you breathe in and ebbs as you breathe out. When it holds still, you hold your breath. Follow the water rather than counting, and let your breathing settle into its rhythm.

Resonance breathing, at about five and a half breaths a minute, is the best studied and a good place to begin. The Techniques page explains each one, what it is for and how sure the research is.

Every technique carries a label: Well studied, Promising or Early. They describe how strong the research is, not how good the technique feels. The Science page explains how we choose them and links to every study.

Some techniques, such as box breathing and 4-7-8, use long breath holds that are not right for everyone. The first time you choose one, the app shows a short safety note, and you can read it again from the technique page at any time. See the Safety page for the full guide.

Yes. In the Library, open the builder and set how long to breathe in, hold, breathe out and hold again, from half a second to twenty seconds each. You will see the pattern drawn as you go. Give it a name and save it, and it runs just like a built-in technique.

An optional guided trial of six two-minute rounds at different slow paces. After each round you say how easy it felt, and if you wear an Apple Watch the app also shows how your heart rate moved with each breath. At the end it suggests a comfortable pace for resonance breathing. It is an informal comfort guide, not a medical test.

Yes, completely. Every technique, sound and voice is stored on your device, so the app works the same on a plane, underground or in the countryside.

Yes. Sessions carry on with the screen locked, so you can breathe with your eyes closed and follow the sound cues or the taps on your Apple Watch.

Check that sound or voice cues are turned on in Settings, and that your iPhone is not on silent: the app respects the silent switch. Also check the volume, and that sound is not going to a Bluetooth speaker or headphones you are not wearing.

By default Tidal Breath plays alongside your music or podcast. If you turn on the option to lower other audio in Settings, other apps go quieter while a cue plays, then return to normal.

Stop, breathe normally and rest until it passes. Light-headedness usually means breathing too deeply or too fast for you. Try a gentler technique, such as the long exhale, take smaller breaths, and never practise while driving, in water or anywhere a faint would be dangerous.

No. The Watch app has the full library and the tide, and runs on its own. Your Watch sessions are passed to your iPhone when it is nearby, so History shows them all.

The Watch taps your wrist in a different way as each phase begins, so you can follow a session with your eyes closed. You can change the tap strength in Settings.

Heart rate needs your permission in Apple Health and an Apple Watch worn snugly. If you said no at first, open the iPhone Settings app, tap Health, then Data Access and Devices, then Tidal Breath, and turn on Heart Rate. Every session works without it.

If you wish. With your permission, each session is added to Health as Mindful Minutes, and your heart rate is read during a session to show the change from start to end. Nothing is written to Health without your consent.

Your history lives on your device. To carry it to a new iPhone, make sure your iPhone backup, in iCloud or on a computer, is up to date before you switch. If you delete the app, your history is deleted with it.

No. Tidal Breath has no account and sends nothing to us. See the Privacy page for the details.

Yes. There is no price, no subscription, no in-app purchase and no advertising.