The Relax feature on Fitbit Blaze and Fitbit Charge 2 provides personalized deep breathing sessions that can help you find moments of calm throughout your day. You can choose between two-minute or five-minute long sessions.
While you’re sitting still, your tracker measures the beat-to-beat changes in your heart rate, known as heart rate variability (HRV). As you inhale, your heart rate increases, and as you exhale, your heart rate decreases. Your tracker uses these changes in heart rate to recommend a personalized breathing pattern during each guided breathing session. You can learn more about HRV, an important indicator of overall health and fitness, in several places including the journal Frontiers in Psychology.
What are the benefits of deep breathing?
Deep breathing is a common meditation technique that can help you let go of stress and maintain a quieter state of mind (source). Research shows that taking a few minutes to relax each day can reduce blood pressure and lower your risk of cardiovascular disease (source).
How can guided breathing help me feel relaxed?
Stress releases a hormone called adrenaline that causes your breathing to quicken and your heart rate and blood pressure to rise. Known as the “fight or flight” response, this reaction can take a toll on your body if sustained over a long period of time (source). Deep breathing exercises can help shift your body and mind into more relaxed states (source).
When should I use guided breathing sessions?
You can practice deep breathing whenever you want to find a moment of calm. Guided breathing sessions can be effective in the morning as you prepare for the day, prior to an important mid-day meeting or function, or in the evening as you wind down before bed.
How do I start a guided breathing session?
To complete a guided breathing session, follow these steps or scroll down to watch the video:
On your tracker, navigate to the Relax screen.
The two-minute session is the first option, but you can choose the five-minute session:
For Blaze, swipe to choose the five-minute session.
For Charge 2, tap to choose the five-minute session.
Start the session:
For Blaze, tap the screen and then tap the play symbol in the bottom right to start.
For Charge 2, press and hold the button to start.
Remain still and breathe deeply during the calibration period, which lasts 30-40 seconds. The phrase “sensing your breathing” will appear on your tracker’s screen.
When prompted, follow the guide (the circle on your screen) and breathe deeply. You can close your eyes because your tracker will vibrate when it's time to inhale and exhale.
For Blaze, you have the option to turn off the vibration. To do so, complete these steps: tap the Relax screen > tap the gear icon > tap On until you see Off. Then press the back button (left) to begin the session.
After you’ve completed the exercise, press the button on Charge 2 or the back button (left) on Blaze to return to the menu.
Note: You can’t pause the session, but you can quit at any time. To exit, press the back button (left) on Blaze or press and hold the button on Charge 2.
To see a guided breathing session in action, watch our video (English only):
What’s the difference between the two-minute and five-minute long sessions?
Both sessions guide you through a series of deep inhalations and exhalations and require you to maintain focus. If you’re new to meditation or mindfulness, you may prefer to start with the two-minute exercise and build up to the longer one. If you practice mindful or guided breathing regularly, you may want to skip ahead to the five-minute exercise.
What do the sparkles mean?
Based on your tracker's analysis of your heart rate, you'll see feedback after 20 seconds letting you know how closely you’re following the guide. The more sparkles you see, the more in sync you are with the guide. If you don't see many sparkles during or after the exercise, try to follow the guide more closely next time—inhaling and exhaling slowly can be difficult if your breathing was rapid at the start.
Are there any health risks associated with doing a guided breathing session?
During the deep breathing session, you should feel comfortable and relaxed. If you feel like you’re unable to complete the full session, you can quit at any time. Simply press and hold the button on your tracker to exit. If you start to feel dizzy, faint, weak, or any other discomfort, stop the session immediately and return to breathing normally. If the feeling persists, lie down until you feel better, and consider seeking medical attention if symptoms continue to persist. Use caution or consult your doctor before use if you have any pre-existing cardiac or respiratory condition.
Will I receive notifications during the guided breathing session?
All notifications are automatically disabled during the session. If you’ve set a silent alarm, your tracker will vibrate at the time specified.
Can I see my guided breathing history on my Fitbit dashboard?
At this time, the Fitbit dashboard doesn’t store a history of your sessions. Guided breathing sessions are only available on your tracker.