Evidence-based breathing techniques that stimulate your vagus nerve and activate parasympathetic response. Watch your heart rate drop on-screen as proof it's working.
The vagus nerve is the main pathway of your parasympathetic nervous system. Specific breathing patterns activate it—and Pausality shows you the proof.
When you exhale longer than you inhale, it stimulates the vagus nerve and slows your heart rate. Pausality guides you through patterns like 4-7-8 breathing that maximize vagal activation.
Your heart rate displays in real-time during each session. Watch it drop as your vagus nerve activates—tangible proof that the technique is working, not just a feeling.
Every technique links to peer-reviewed studies on vagus nerve stimulation and respiratory sinus arrhythmia. Understand the science behind why these patterns work.
21 progressive sessions systematically develop your parasympathetic capacity. Regular practice improves vagal tone—your nervous system's ability to recover from stress.
The Apple Watch companion app tracks your heart rate and blood oxygen. Start a vagus nerve session without pulling out your phone—perfect for quick resets anywhere.
Vagus nerve activation begins within seconds. Our 60-second sessions include warmup, active breathing, and cooldown—everything you need for parasympathetic activation.
Common questions about vagus nerve stimulation and how Pausality helps.
Pausality is an evidence-based app that stimulates the vagus nerve through breathing techniques like extended exhale and diaphragmatic breathing. Unlike generic meditation apps, Pausality shows real-time heart rate feedback so you can actually see your parasympathetic nervous system activating. Sessions are just 60 seconds and work with Apple Watch (full biometrics including blood oxygen) or AirPods Pro 3 (heart rate only).
The vagus nerve is stimulated through slow, deep diaphragmatic breathing with extended exhales. When you exhale longer than you inhale, it activates the parasympathetic branch of your autonomic nervous system via the vagus nerve. Pausality guides you through this process with visual pacing and shows your heart rate dropping in real-time as proof your vagus nerve is responding.
Yes, research shows that consistent breathing practice improves vagal tone over time. Pausality's 21 progressive breathing sessions are designed to systematically build your parasympathetic capacity. The app tracks your biometrics during each session so you can see improvements in how quickly your heart rate responds to breathing exercises—a key indicator of vagal tone.
Extended exhale breathing is the most effective pattern for vagus nerve activation. Pausality uses patterns like 4-7-8 breathing (inhale 4, hold 7, exhale 8) and other research-backed techniques. The key is making your exhale longer than your inhale, which signals safety to your nervous system and activates the vagal brake on your heart rate.
Vagus nerve activation begins within the first few breaths—you can see your heart rate start dropping in 15-30 seconds with proper technique. Pausality sessions are 60 seconds, which is enough time to achieve meaningful parasympathetic activation. The real-time heart rate display shows this happening on-screen during each session.
Polyvagal theory, developed by Dr. Stephen Porges, explains how the vagus nerve regulates our stress responses and social engagement. Breathing activates what Porges calls the "ventral vagal" state—associated with calm, connection, and safety. Pausality's breathing techniques are designed to help you access this state, and the real-time biofeedback shows the physiological shift happening.
For full biometrics (heart rate + blood oxygen), you need an Apple Watch Series 4 or newer. For heart rate only, AirPods Pro 3 works. You can also use audio-only mode without any biometric device, but you won't see the real-time vagus nerve activation feedback. All modes require an iPhone with iOS 16+.
See why Pausality is the best choice for evidence-based vagus nerve stimulation.
| Feature | Pausality | Generic Breathing Apps | Meditation Apps |
|---|---|---|---|
| Real-time Heart Rate | Yes | No | No |
| See Vagus Nerve Activation | Yes (HR dropping) | No proof | No proof |
| Extended Exhale Patterns | Yes (research-backed) | Some | Rarely |
| Session Length | 60 seconds | 1-10 min | 10-30 min |
| Progressive Skill Building | Yes (21 sessions) | No | Limited |
| Research Links | Yes | No | No |
| Apple Watch App | Yes | Some | Some |
| AirPods Pro 3 Support | Yes | No | No |
| Annual Price | $49.99 | $0-30 | $69.99 |
Pausality is designed for stress management and performance support, not for diagnosis or treatment of any medical condition. It is not a medical device. If you have health concerns, consult a healthcare professional.