Breath Protocol vs Boxing Workout

Take control of your stress, sleep, and focus — one breath at a time. Breath Protocol gives you 10 science-based breathing techniques backed by research from Stanford University, the US Navy, and leading respiratory science. Each technique is guided by a smooth animated breathing circle, gentle chime cues, and optional haptic feedback — so all you have to do is follow along and breathe. Whether you need to calm anxiety in 60 seconds, sharpen your focus before a big meeting, or wind down for deeper sleep, there's a technique designed for exactly that. START FOR FREE 3 techniques are completely free, forever: — Resonant Breathing: The 5.5-second rhythm that synchronizes your heart rate and breathing for deep, lasting calm. Based on research featured in James Nestor's bestselling book "Breath." — Cyclic Sighing: A double-inhale technique clinically proven by Stanford researchers to reduce stress faster than traditional meditation. — Box Breathing: The 4-phase method used by Navy SEALs and first responders to maintain focus and composure under extreme pressure. UNLOCK 7 MORE TECHNIQUES ($6.99, ONE-TIME) — Extended Exhale Breathing: Longer exhales activate your parasympathetic nervous system for rapid calming. — Alternate Nostril Breathing: An ancient pranayama practice that balances your nervous system. — Power Breathing: Multi-round breathwork with timed retention holds to build resilience and mental toughness. — Cyclic Hyperventilation: A quick controlled-breathing protocol for sharp alertness when you need it most. — Tummo Breathing: The Tibetan inner-heat practice with guided visualization and progressive breath holds. — Nasal Breathing Training: Strengthen your nasal breathing habit and optimize nitric oxide production. — Breath Hold Training: Progressively build CO2 tolerance and breath-hold endurance over time. One purchase. No subscriptions. All future techniques included free. FEATURES Animated Breathing Circle — A calming visual guide that expands on inhale and contracts on exhale. Just follow the circle and breathe. Fully Customizable — Adjust breath timing, hold durations, round counts, and session length to match your experience level and goals. Mood Tracking — Rate how you feel before and after each session. See your average mood improvement grow over time. Progress Dashboard — Track total sessions, minutes practiced, daily streaks, and your personal best breath hold. Safety First — Technique-specific health disclaimers ensure safe practice, especially for advanced high-intensity methods. Learn the Science — Every technique includes its origin story, step-by-step instructions, key benefits, and the research behind it. Dark Mode Design — A calm, immersive dark interface designed to feel peaceful during evening and bedtime practice. No accounts. No ads. No data collection. Just breathe. DESIGNED FOR YOUR WHOLE DAY Morning: Start with Power Breathing or Cyclic Hyperventilation to energize and focus. Pre-meeting: Use Box Breathing for 2 minutes to calm nerves and sharpen thinking. Afternoon: Try Alternate Nostril Breathing to reset and rebalance. Evening: Wind down with Resonant Breathing or Extended Exhale for better sleep. Anytime: Use Cyclic Sighing for instant stress relief in under 60 seconds. Built with care by someone who believes breathing is the most underrated tool for mental and physical health. Every technique in this app is grounded in published research — no pseudoscience, no fluff, no recurring charges. Download Breath Protocol and start breathing better today.

Shadow Trainer turns any room into your corner. No gym, no gloves, no ring — just you, your phone, and a coach that calls the punches out loud. Put in your earbuds, pick a round, and go. Shadow Trainer calls out real boxing combos — "jab, jab, cross", "slip, hook" — and you throw them. Timed rounds like the gym, a bell between each one, and a poster at the end with your calories, punches and streak. NEW: 4-WEEK PROGRAMS • From Zero to 3 Rounds (beginner, 3 sessions a week): never boxed? Start with two 90-second rounds and finish week 4 with three full 3-minute rounds, the length of an amateur fight. • Cardio Boxing (intermediate, 4 sessions a week): boxing to sweat, with short rests, body shots and a burnout that grows every week. Every session has a date. Open the app and see what's on today, your week at a glance and how many sessions you have done. Missed one? The plan tells you and lets you catch up. Turn on a reminder for your training days, never more than one a day. The first session of each program is free. WHY SHADOW TRAINER • See the punch, then throw it: a hand-drawn boxer executes every move on screen, so you can learn even if you have never boxed. • A coach that talks: combos called out loud in your language, so you keep your eyes up and your hands moving, never staring at the screen. • 15 minutes, no equipment: shadow boxing built for your living room. Start today, no setup. • Real fundamentals: learn jab, cross, hook, uppercut, slip and guard with a clean technique library. • More programs: Fundamentals, Conditioning, Intermediate, Advanced, Defense & Counters and Combo Ladder, day by day. • Streaks on your terms: you pick your training days, and rest days never break your streak. • Your daily poster: calories burned, punches thrown, streak kept, shareable in one tap. PREMIUM Your first workout is free. Premium unlocks the full Fundamentals program and the technique library; every session of the 4-week programs; 61 new combos with body shots, defense (roll, parry, block) and footwork; 5 more programs, including Defense & Counters, where the coach calls the incoming punch and you slip and counter; 11 more technique guides; and Custom Session: your own rounds, length, rest and callout pace. The annual plan includes a free trial. Boxing is the best cardio there is. Shadow Trainer puts a coach in your corner anywhere. Shadow Trainer is a fitness app, not a medical or professional training service. Train within your limits and consult a health professional before starting. SUBSCRIPTION DETAILS Shadow Trainer PRO is an auto-renewing subscription. Choose a weekly plan or an annual plan with a free trial. The app shows the exact price for your country before you pay. Payment is charged to your Apple ID account at confirmation of purchase. The subscription renews automatically unless it is cancelled at least 24 hours before the end of the current period, and your account is charged for renewal within 24 hours before the current period ends. Any unused part of a free trial is forfeited when you buy a subscription. You can manage or cancel your subscription in your App Store account settings. Terms of Use (EULA): https://guardia-alpha.vercel.app/terms Privacy Policy: https://guardia-alpha.vercel.app/privacy