Introducing Foundations: A Guided Program for Resonance Breathing

Yudemon's unique Journey focuses on your resonance frequency, your optimal breathing rate for HRV biofeedback. But establishing that is only one part of the practice. You also need to know what to actually do with it. What technique to use, how to understand and interpret the data, how you make the practice stick, and how to apply it in your everyday life, especially on difficult days or in high stakes situations.

Foundations adds those pieces. It's a guided program of eighteen sessions in six short phases, and it's live in the app today (as of version 2.21.0).

How it works

Each step is an ordinary breathing session with one thing to focus on, explained through a short text before you begin. You choose your settings as usual, including breathing rate and session length (ten minutes is a good default, and any length counts). One new step unlocks each day, so every focus gets a day to settle in. Missing a day changes nothing: the next step simply waits for you.

The six phases build on each other:

• Settle: getting the basics right, above all breathing slowly without breathing more deeply than you need to.
• Shape: what happens in your body while you breathe, and what to make of the data you see.
• Steady: making the practice stick, and needing the screen a little less.
• Carry: finding a place for the practice in your day, and what to do on the days it doesn't feel like much.
• Prepare: using it in the moments before something matters.
• Yours: a little less instruction each time, until this is simply your practice.

Every step also comes with an optional science note. It cites all the original research papers, and also highlights some of the honest limitations of what each one shows and what we know. If you just want to breathe, skip them. But if you're curious why each step is there and what the science says, they're one tap away.

With or without a strap

Foundations works the same with or without a heart rate monitor. If you do use a strap, you can also run any step as a Journey session, so your Journey moves forward at the same time and your rate estimate keeps getting sharper while you learn the practice. And if you sync your practice, the web dashboard shows your progress through the program and the data you collect along the way.

Free to start

The first phase, three sessions, is free for everyone. Yudemon Pro unlocks the remaining fifteen.

Foundations is only the first of several programs. More are in the works.

The science, in one place

Alongside the launch I've written a guide that pulls together what the research says about resonance breathing: how to do it, how long and how often, how soon it helps, and why your own breathing rate matters. It also includes data from thousands of Yudemon sessions. Read it here: Resonance Breathing: How to Do It and What the Research Shows.