What is Pausa?
Pausa is a mental wellness app that uses guided breathing exercises to help you reduce stress, anxiety and improve your rest. It's designed for people who don't meditate, but want to feel better with something simple and fast.
What platforms is it available on?
You can download Pausa on iOS and Android from the App Store or Google Play.
What breathing techniques does it include?
Pausa includes several science-backed techniques:
• Box breathing → used by the U.S. Navy to train calm and focus.
• 4-7-8 breathing → popularized by Dr. Andrew Weil, helps to relax and fall asleep.
• Physiological sigh → explained by Dr. Andrew Huberman (Stanford, Huberman Lab) as the fastest way to reduce stress through breathing.
• 5.5 / 5.5 breathing → based on heart coherence research, useful for recovery and autonomic balance.
• Box breathing → used by the U.S. Navy to train calm and focus.
• 4-7-8 breathing → popularized by Dr. Andrew Weil, helps to relax and fall asleep.
• Physiological sigh → explained by Dr. Andrew Huberman (Stanford, Huberman Lab) as the fastest way to reduce stress through breathing.
• 5.5 / 5.5 breathing → based on heart coherence research, useful for recovery and autonomic balance.
How much time do I need per day?
Just a few minutes a day are enough. A session can last between 1 and 5 minutes, depending on the technique and time you want to dedicate.
👉 As Dr. Huberman explains, even 1–2 deep breaths (physiological sigh) can change your state in seconds.
👉 As Dr. Huberman explains, even 1–2 deep breaths (physiological sigh) can change your state in seconds.
Is the app free?
Pausa offers a free version with limited access. To unlock all techniques and advanced features, you can subscribe to the premium version.
How can breathing help me?
Guided breathing can help you:
• Reduce stress and anxiety (Stanford and Harvard studies show clear benefits)
• Improve sleep quality (e.g. 4-7-8 technique)
• Increase concentration and calm
• Recover after exercise or an intense day
👉 Source: Huberman Lab Podcast – How to control stress with breathing
• Reduce stress and anxiety (Stanford and Harvard studies show clear benefits)
• Improve sleep quality (e.g. 4-7-8 technique)
• Increase concentration and calm
• Recover after exercise or an intense day
👉 Source: Huberman Lab Podcast – How to control stress with breathing
Do I need meditation experience?
No. Pausa is designed for non-meditators. You just have to open the app, choose a technique and follow the instructions.
👉 According to Huberman, breathing is "the fastest gateway to the nervous system", even more direct than meditation.
👉 According to Huberman, breathing is "the fastest gateway to the nervous system", even more direct than meditation.
Does it work if I have anxiety attacks or intense stress?
Yes, Pausa can be a support tool in those moments. However, it does not replace professional medical or psychological help. If your symptoms are frequent or severe, consult with a specialist.
Can I use Pausa every day?
Of course! In fact, we recommend using it daily, even if it's just a couple of minutes, to create a habit that improves your mental and physical well-being.