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vary more when your breathing is deeper and slower. Deep breathing produces measurable responses in the heart's beat-
to-beat intervals. When you breath in, intervals between consecutive heart beats shorten (heart rate speeds up) and when
you breath out, intervals between consecutive heart beats lengthen (heart rate slows down). The variance of your heart's
beat-to-beat intervals is greatest when you are closest to the 6 breathing cycles per minute rhythm (inhale + exhale = 10
seconds). This is the optimal rate for stress-relieving effects. This is why your success is measured not only from the
synchronization, but also from how close you were to the optimal breathing rate.
The default duration of Serene breathing exercise is 3 minutes. You can adjust the duration of the breathing exercise in
range between 2-20 minutes. You can also adjust inhale and exhale durations if needed. Fastest breathing frequency can
be 3 seconds for inhale and 3 seconds for exhale resulting 10 breaths per minute. Slowest breathing frequency is 5
seconds for inhale and 7 seconds for exhale resulting 5 breaths per minute.
Check that your position allows you to keep your arms relaxed and your hands still throughout the entire breathing
exercise. This allows you to relax properly and ensures that your Polar watch can accurately measure the effects of the
session.
1. Wear your watch snugly just behind the wrist bone.
2. Sit or lie down comfortably.
3. Press the button to enter the main menu and swipe up to find Serene breathing exercise.
4. First tap Serene and then tap Start exercise to start breathing exercise. Exercise starts with a 15 seconds
preparatory phase.
5. Follow the breathing guidance on the display or through the vibration.
6. You can end the exercise by pressing the button at any time.
7. The main guiding element in the animation changes color according to which serenity zone you're currently in.
8. After the exercise, you'll see your results displayed on your watch as time spent in the different serenity zones.
The serenity zones are Amethyst, Sapphire and Diamond. The serenity zones tell you how well your heartbeat and
breathing are in sync and how close you are to the optimal breathing rate of six breaths per minute. The higher the zone,
the better the synchronization with the optimal rhythm. For the highest serenity zone, Diamond, you need to sustain a slow
target rhythm of around six breaths per minute, or slower. The more time you spend in the higher zones, the more benefits
you can expect to feel in the long-term.
Breathing exercise result
After the exercise, you get a summary of the time you spent on the three serenity zones.
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