Anxiety, insomnia, fatigue, pain, digestive problems… are all linked to nervous system dysregulation. Vagus Nerve Deep Breathing™ addresses the root cause.
The autonomic nervous system controls all of the body’s vital functions.
The vagus nerve, its primary regulatory pathway, plays a key role in balancing stress, recovery, and relaxation.
In cases of chronic dysregulation, the vagus nerve is underactive. This can lead to a range of symptoms that appear unrelated.
The slow deep breathing protocol drawn from scientific research, for effective and lasting regulation of the nervous system
The cardiovascular resonance frequency that enhances vagus nerve activation
The duration evaluated in most clinical studies for prolonged vagus nerve stimulation
The body's natural rhythm guides breathing without requiring mental effort and naturally engages the diaphragm
At 6 cycles per minute (0.1 Hz), breathing resonates with the cardiovascular baroreflex. The vagus nerve synchronizes and signals to the brainstem that the body is safe.
This signal then travels upward to the limbic regions (amygdala, insula, anterior cingulate cortex) and then travels downward via the vagus nerve to the heart, the viscera, and the immune system. Variations in heart rate become more pronounced: this is known as heart rate coherence. Measurable proof that the nervous system is starting to self-regulate.
= Optimal regulation of the nervous system
Adapted from Russo MA et al. *Breathe* 2017. Vagus nerve activation measured via heart rate variability (HRV).
Online, slow deep breathing is usually sold as 5 minutes. But clinical research tells a different story. Only longer sessions bring lasting change in an out-of-balance nervous system.
More than 500 scientific studies and 5 major meta-analyses all agree: to move beyond temporary relief to real clinical benefits, sessions must last longer than 15 minutes. It is this duration that acts at the root of chronic dysregulation of the autonomic nervous system, and thus on anxiety, sleep, blood pressure, chronic pain, or depression.
After just 5 minutes, there is a sharp increase in vagal tone during and immediately after the session. Lasting benefits for symptoms and chronic conditions become apparent after 15 minutes per day, over a period of 4 to 12 weeks.
| Duration | Type of effect | Who is it for? | Evidence |
|---|---|---|---|
| 5 min | Short-term effects only Temporary increase in vagal tone during and immediately after the session. No long-term effects have been demonstrated. | Occasional stress relief for healthy individuals | You M et al. 2021 |
| 10–15 min | Moderate effects Improved heart rate variability and blood pressure control with regular practice. Minimum threshold for benefits from multiple sessions. | Health maintenance and prevention | Hopper 2019 (systematic review) |
| 15–20 min ★ | Lasting effects The most commonly used duration in clinical studies on chronic stress symptoms. Depression: d = 0.79 (Tatschl 2020). Systolic blood pressure: −22 mmHg after 8 weeks (Ubolsakka-Jones 2019). | Chronic stress, anxiety, sleep, concentration, pain, mild hypertension, digestive issues, symptoms of depression | Tatschl 2020 · Ubolsakka-Jones 2019 · Kwon 2025 (48 RCTs) |
| 20–40 min | Maximum effects Emotional regulation. Severe disorders and supervised therapeutic programs. Moderate to strong effect on military PTSD (g = −0.56). | Brain neuroplasticity, PTSD, severe anxiety disorders | Kenemore 2024 (meta-analysis) · Nashiro 2023 (n=165, 5 weeks) |
20 minutes of slow deep breathing to address the root cause of symptoms
Changes in the areas of the brain that secrete cortisol (the stress hormone) and regulate fear and rumination. According to the benchmark meta-analysis, the effect is comparable to that of established treatments.
Before sleep, Vagus Nerve Deep Breathing™ prolongs activation of the recovery system. Easier sleep onset, deeper sleep, fewer night wakings.
An active vagus nerve supports cognitive functions: working memory, sustained attention, and emotional regulation.
Athletic and artistic performance are among the areas with the most significant effects. Faster cardiovascular recovery, improved attention control under stress.
One of the best-documented non-drug interventions for lowering blood pressure. Long-lasting effects, with no side effects.
People with chronic pain tend to breathe poorly. Deep breathing reduces pain intensity and improves mobility.
Increased vagal activity helps regulate the digestive system. Abdominal breathing promotes better digestive motility. It mechanically strengthens the valve between the esophagus and the stomach and reduces acid reflux.
Body-based breathing techniques restore homeostasis in trauma survivors. First meta-analysis focused on military PTSD. Deep breathing reduces depressive symptoms.
Because regulating an out-of-balance nervous system is a neurophysiological learning process, not just a quick fix. And learning requires repetition, in the right amount and often enough.
Most apps guide users through 5-minute sessions because they know that people can't concentrate on a screen for any longer than that. neoflo took a different approach to the problem: remove the screen, replace it with touch, and staying focused for 20 minutes becomes easy.
Touch guides breathing better than a screen. Greinacher 2020: +7.1% respiratory synchrony compared to visual guidance. Yu 2015: At 6 breaths/min, tactile feedback improves HRV and user satisfaction.
The vibrations, directly beneath the diaphragm, serve as a proprioceptive signal. They anchor abdominal breathing, which is the only type of breathing that fully activates the vagus nerve (Hopper 2019, Kwon 2025).
Lehrer 2020 (58 RCTs): The benefits persist as long as the practice is regular. Simplicity is a major factor in adherence. neoflo allows you to practice while watching a movie, reading, on the couch, in bed...
Dr. Bernard-Le-Bourvellec
Cardiologist and expert in slow deep breathing. Author of The Heart: Our Other Brain.
Stephanie Noncent
Speaker and author of "The 30-Day Cardiac Coherence Challenge"
Lionel Galey
Physical therapist and osteopath, specializing in chronic pain.
The belt guides your breathing through touch—all you have to do is follow along. It comes with an 8-week program designed by Dr. Thomas Cantaloup, a physician specializing in sleep and mental health.
The studies cited concern slow deep breathing, not on the neoflo belt itself. neoflo is not a medical device and is not a substitute for medical advice or treatment.
