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A simple extension to remind you to take a break and guide you through a breathing exercise. 💡 Work smarter. Feel better. Live healthier. Pausia is a break reminder and breathing exercise app in one — a unique health productivity app that helps you stay focused, reduce stress, and protect your health during long hours at the desk. With scientifically designed deep breathing exercises, smart office break reminders, and support for 🌍 27 languages, Pausia is the simple but powerful daily habit that keeps your body active, your mind calm, and your work performance at its peak. Why Taking Breaks Matters If you work at a computer 💻, chances are you’ve felt the effects of sitting too long: stiff neck, sore lower back, eye strain, or simply feeling mentally drained. It’s not just discomfort — the World Health Organization has identified physical inactivity as the fourth leading risk factor for global mortality. Prolonged sitting is linked to: 🪑 Poor posture and chronic back pain – Weak core muscles and spinal compression from hours in a chair. ❤️ Reduced circulation – Increased risk of blood clots and cardiovascular problems. 🍩 Metabolic slowdown – Lower calorie burn and decreased insulin sensitivity, raising type 2 diabetes risk. 👀 Eye strain and headaches – Continuous screen exposure without visual breaks causes digital eye strain and tension headaches. ⏳ Shortened lifespan – Even regular exercisers can face increased risks if sitting dominates most of the day. 💡 The solution: regular movement. Studies show that breaking up sitting time with short activity breaks every 30–60 minutes improves glucose metabolism, supports healthy blood pressure, and helps maintain focus. Why Breathing Exercises Are the Missing Piece Physical movement is vital — but so is a mental reset. Breathing is the only bodily function that is both automatic and under conscious control, making it the fastest way to influence the nervous system. Scientific studies confirm that guided breathing exercises can: 📉 Reduce stress hormone levels (cortisol and adrenaline). 🧘 Activate the parasympathetic nervous system (rest-and-digest state). ❤️ Lower blood pressure and stabilize heart rate. 💡 Improve cognitive function, including focus and memory. 🌙 Enhance sleep quality when practiced in the evening. By combining break reminders with guided breathing, Pausia addresses both the physical and mental strain of modern work. Pausia’s Two-in-One Approach ⏳ Break Reminders – Smart, customizable notifications prompt you to step away, stretch, hydrate, or simply shift posture. These micro breaks help reduce stiffness, improve circulation, and refresh mental energy. 🌬 Guided Breathing – When reminded, Pausia opens a simple, focused breathing guide with visual and optional audio cues. In just 1–3 minutes, you can reset your stress levels, sharpen your concentration, or relax deeply. Scientifically Backed Breathing Patterns 😌 Calm (4-7-8) – Popularized by Dr. Andrew Weil, this pattern helps calm the mind, lower anxiety, and improve sleep onset. Perfect before important meetings or winding down in the evening. 🎯 Focus (Box Breathing 4-4-4-4) – Used by Navy SEALs and elite athletes to maintain performance under stress. Balances the nervous system and boosts mental clarity. 🛋 Relax (4-6) – Extending the exhale activates the vagus nerve and reduces heart rate, creating a deep sense of calm in just a few cycles. Key Features ⏱ Customizable break intervals – Choose how often Pausia reminds you. 🫁 Three breathing modes for different goals (Calm, Focus, Relax). 🌍 Support for 27 languages – Ideal for global teams. 🎵 Optional background audio to enhance relaxation. 📊 Progress tracking to measure and celebrate your consistency. ⚡ Lightweight and distraction-free design. The Benefits in Detail Physical Health Encourages movement to prevent stiffness and joint pain. Supports spinal health and posture correction. Improves circulation and oxygen delivery to tissues. Reduces sedentary lifestyle health risks. Mental Health Relieves mental fatigue by breaking up long work sessions. Improves concentration, working memory, and creative thinking. Builds stress resilience through regular nervous system regulation. Emotional Well-Being Creates a sense of calm and control during busy days. Helps manage performance anxiety before important tasks. Encourages mindfulness and present-moment awareness. Who Can Benefit from Pausia? 💼 Office professionals – Maintain energy and focus without burnout. 🏠 Remote workers – Structure your day with healthy breaks. 📚 Students – Stay sharp for longer study sessions. 🎮 Gamers – Improve focus and reduce strain during long gaming sessions. Anyone with a sedentary lifestyle – Integrate healthy movement and breathing into your daily routine. How Pausia Works 📥 Install the extension from the Chrome Web Store. 📌 Pin Pausia to your browser toolbar for easy access. ⏱ Set your preferred break interval (e.g., every 45 minutes). 🌬 Select a breathing pattern based on your needs. ▶ When reminded, take a short break and follow the breathing guidance. The Science That Makes It Effective Annals of Internal Medicine (2015) – Short, frequent breaks improve metabolic health even in people who exercise regularly. Frontiers in Psychology (2017) – Slow, deep breathing activates the parasympathetic nervous system, improving mood and reducing stress. University of Illinois – Micro breaks prevent attention decline and improve task performance. American Heart Association – Regular light activity breaks can lower cardiovascular disease risk. Why Pausia Stands Out Many apps focus on either reminders or breathing — Pausia combines both for a holistic approach. It’s designed for real-life work patterns, with sessions short enough to fit into any schedule but powerful enough to make a noticeable difference. You don’t need to be a meditation expert or fitness enthusiast — Pausia makes wellness practical and accessible, right in your browser. Extra Wellness Tips for Pausia Users To make the most of Pausia: 👀 20-20-20 Eye Rule – Every 20 minutes, look at something 20 feet away for 20 seconds. 🪑 Ergonomic Check – Keep your chair height so knees are at 90°, screen at eye level, and wrists neutral. 🚶 Mini Moves – Use breaks for quick stretches, walking in place, or shoulder rolls. 💧 Stay Hydrated – Pair breathing breaks with a glass of water to refresh both mind and body.