Three pillars. Science-tuned sound, 0.1 Hz cardiac coherence breath, and two and a half millennia of contemplative lineage — engineered for the brain you actually have.
I didn't have a single dramatic moment. The wheels came off slowly — years of it. Burnout that built quietly, the way it does when you're functioning enough that no one notices.
I'd tried most things. Some of it helped. Most of it didn't. I wasn't in crisis-crisis. I was in the slow version — the one that doesn't trip any alarms but takes the colour out of your life one shade at a time.
Then late one night I fell down a YouTube rabbit hole into binaural beats. Not for the first time. But this time I actually stayed.
Within days, something shifted. Not sleep first. Not focus. The on-edge feeling started to settle. The nervous system stopped bracing. I didn't believe it was the sound — I assumed it was placebo, or coincidence, or me finally resting. So I started chasing the science.
What I found wasn't a TikTok trend. It was peer-reviewed research. Cardiac coherence at 0.1 Hz. Gamma-wave attention studies. Three Nobel Prizes hidden inside practices that look like nothing — humming, breath, a thumb pressed to a point below the knee. The science wasn't catching up to the woo. It was catching up to traditions that already worked.
So I built this. From my iPhone. In pieces. Late at night.
Not as a product first — as a thing I needed to exist. A single place that paired the frequency with the breath with the lineage with the paper. No subscriptions to escape from. No mascots. No app downloads. Just the actual practices, and the actual science, and a quiet way in.
If you're reading this at 2am — scrolling, exhausted, half-hopeful — you're not behind. The wheels are coming off slowly for a lot of us right now. 366 million people are sitting where I was sitting. Most of them won't get medication. Most of them don't want it. Most of them just want the on-edge feeling to settle for an hour.
That's what this is for.
Start with the Hum. It's 90 seconds. You don't have to believe me — your nervous system will tell you within one breath.
— Jamie
Founder · Built on iPhone · Est. 2026 · @jamiewigg-t4k
When meds aren't enough, available, or right.
Music engages the dopaminergic reward system — the same system that's underactive in ADHD. Built on 2025 peer-reviewed research into gamma binaural beats and clinical white-noise studies showing improved attention in children with ADHD.
Breath at the exact frequency your nervous system was built for.
At 0.1 Hz breathing, the heart, lungs, and vagus nerve enter cardiac coherence — peer-reviewed in ScienceDirect, validated in clinical trials. A 2025 Lancet meta-analysis confirms music therapy produces large effect sizes against anxiety.
Deep, restorative sleep — without pills, without screens.
A peer-reviewed pilot study found delta-wave binaural beats enhanced sleep quality, reduced awakenings, and lowered anxiety. We pair delta entrainment with masking noise and a slow, dimming visual ramp.
Tap the orb. Breathe with it. Hear the frequency. This is what lives inside every program.
Five and a half seconds in. Five and a half seconds out. The rhythm that aligns heart, lungs, and vagus nerve into a single coherent wave.
A real Web Audio frequency engine using isochronic tones — works through your phone speakers without headphones. Your brain entrains to the pulsing rhythm of the carrier tone at the target Hz.
Cover your iPhone's rear camera lens completely with your fingertip. The camera reads your pulse from light passing through your blood. Breathe along with the orb above — watch your coherence score rise as your heart locks into rhythm.
How to use: Place your fingertip pad fully over the rear camera lens. Hold still. Good light helps — daylight or a lamp. After ~10 seconds calibration, your heart rate appears. Begin breathing with the orb above. Watch the gold coherence ring fill as your heart locks into the 0.1 Hz rhythm.
Pick a journey. Each program moves you through three frequency stages — start in beta-alertness, drop through alpha, land in theta. No headphones required (uses isochronic-style audio).
"Music engages the dopaminergic reward system — the same system that's underactive in ADHD — which is why the right music feels like it genuinely helps."
NeuroLaunch · 2025 ADHD Sound Therapy Review
"Perioperative binaural-beat audio significantly reduced anxiety, postoperative pain, systolic blood pressure and heart rate."
2025 Meta-analysis · 15 RCTs · 1,000+ patients
"Reducing breathing rate at the resonant frequency increases cardiac oscillations, reflecting improved vagally-mediated heart rate variability."
ScienceDirect · HRV and slow-paced breathing
"Music therapy was significantly more effective than controls in reducing depressive symptoms — standardised mean difference, minus zero point nine seven."
BJPsych Open · 2025 RCT meta-analysis
"White noise improved sustained attention in children with ADHD compared to no audio."
Scientific Reports · 2025 parametric investigation
The science is new. The practice is ancient. Every frequency has a tradition behind it — and now, a paper validating it.
Pythagoras called them sacred. Gregorian monks chanted them. Modern psychoacoustic research finally measured what they actually do to the nervous system.
Every protocol, every frequency, every tradition — and the papers connecting them. Tap a node.
Themed bundles — drawn from the protocols, frequencies, and traditions already on this page. Designed to be done in sequence. Each set takes 10–15 minutes and targets one specific outcome.
Three practices that activate the vagus nerve through different gates — hum, sigh, breathe. The most-studied autonomic intervention available.
A guided descent from waking to delta. Theta entrainment, NSDR adenosine clearance, and slow-wave frequency masking — the body remembers how.
Three practices that lock attention without stimulants — used by people who can't access medication, prefer not to, or want it to work better. Not a substitute. A complement.
Three practices that touch three Nobel-validated pathways — telomerase, autophagy, nitric oxide. The longest-running biology on this page.
Every protocol below has been validated in peer-reviewed research. Every one is older than the science that explains it. Each runs in under three minutes — on this page, right now, free.
Bhramari Pranayama · Ethiopian Zema · Om
Humming on a slow exhale produces a 15× increase in nasal nitric oxide compared to silent breathing. The vibration stimulates the vagus nerve through laryngeal and respiratory pathways, while nitric oxide gas travels through the cribriform plate directly into brain tissue — bypassing the blood-brain barrier, the same route used by intranasal oxytocin.
Vedic India · 3,500 years. Ethiopian Orthodox Zema chant · 1,500 years continuous. The Word that vibrates the bones.
Zusanli · 足三里 · Leg of Three Miles
ST36 is the most-studied acupoint in the world. Pressure here induces local serotonin release, drops inflammatory cytokines (IL-6, TNF-α), improves insulin sensitivity, and activates the AMPK/mTOR autophagy pathway — the same cellular self-renewal mechanism that won the 2016 Nobel Prize.
Traditional Chinese Medicine · 2,500 years. Named "Three Miles" — the point that lets you walk three more.
Three breaths · Five to One · Alpha state
Developed by José Silva (1944) and now practiced by 6 million students in 110 countries. Upward eye position naturally shifts EEG toward alpha rhythm (8–13 Hz). Extended exhale activates the parasympathetic vagus. Mental countdown is a classic hypnotic deepener — a 90-second induction into the same state monks reach after 20 minutes.
Laredo, Texas · 1944. Twenty-four years of research before publication. The first American mind-training system.
Zhan Zhuang · Standing Like a Tree
Standing meditation activates telomerase — the enzyme that lengthens telomeres, the protective caps on chromosomes whose shortening is a primary marker of biological aging. RCTs from the University of Hong Kong and Chinese populations of 130,000+ show measurable telomerase increase after qigong intervention.
Daoist medicine · 2,000+ years. The posture beneath every Chinese internal art — Tai Chi, Xing Yi, Bagua.
Yoga Nidra · Non-Sleep Deep Rest
Yoga Nidra induces a state EEG-equivalent to deep theta sleep (4–7 Hz) while waking. Ten to twenty minutes clears adenosine — the chemical that makes you tired — almost like a nap. Now studied at Stanford and popularized as NSDR by neuroscientist Andrew Huberman.
Ancient Indian tantric yoga. "The sleep of the yogis" — conscious, restorative, restoring.
Wim Hof Cycle · Tummo Lineage
Controlled hyperventilation followed by breath retention triggers an adrenaline surge, raises IL-10 (anti-inflammatory cytokine), and reduces inflammatory response by ~50%. Validated in PNAS 2014: ordinary people, taught the method in 10 days, voluntarily suppressed their innate immune response to bacterial endotoxin.
Tibetan Tummo · 1,000+ years. Buddhist monks who melt snow with body heat. Modernized by Wim Hof.
Cyclic Sighing · Double-Inhale
Two short inhales followed by an extended exhale. In a Stanford randomized trial (Cell Reports Medicine, 2023, NCT05304000), 5 minutes of daily cyclic sighing outperformed mindfulness meditation for mood and reducing respiratory rate. The second inhale offloads CO₂; the long exhale activates the parasympathetic vagus.
Spontaneous in mammals · documented in human infants and primates. The body's built-in stress reset.
Earthing · Bare Skin · Bare Earth
Direct skin contact with the earth's surface transfers free electrons that act as antioxidants — neutralizing free radicals, lowering inflammation markers, improving heart rate variability, and shifting the autonomic nervous system toward parasympathetic dominance. 12+ peer-reviewed studies (Chevalier et al., 2015).
Universal · prehistoric. Every human before shoes walked grounded. The oldest practice on this page.
All seven indoor protocols, chained. Cold breathing → Hum → ST36 → Silva → Root → Sigh → NSDR. Twelve minutes. One nervous system, completely returned.
These protocols are wellness practices, not medical treatment. Each is grounded in peer-reviewed research and named lineage. If you are pregnant, have epilepsy, cardiovascular disease, or any condition affected by breathwork or cold exposure, consult your doctor before practicing. Never do breath retention in water.
Humming is the only zero-cost practice that activates both the 1998 Nobel-Prize-winning nitric oxide pathway and the inflammatory reflex through the vagus nerve. It clears sinuses, raises HRV, calms the heart, and delivers a vasodilator directly into your brain through a bone called the cribriform plate. The Karolinska Institute proved the mechanism. The science took 4,000 years to catch up to the practice.
Headphones recommended. The reference tone plays at the optimal NO-producing frequency.
Saved privately on your device. Never sent anywhere.
Every system humming touches — and the peer-reviewed paper that proved it.
Humming produces a documented fifteen-fold increase in nasal nitric oxide compared to silent breathing — measured by exhaled gas analyzers.
Vocal cord vibration mechanically stimulates the laryngeal branch of the vagus, triggering Tracey's "inflammatory reflex" — the same pathway FDA-approved for rheumatoid arthritis (2025).
Humming naturally pulls respiration to the resonance frequency of cardiac coherence — the same 0.1 Hz target as the live breath orb on this page.
Five-minute humming sessions measurably raise heart rate variability and lower the autonomic stress index — Holter-monitored, Kubios-analyzed.
Nitric oxide is bacteriotoxic and antiviral. Case-study evidence: chronic rhinosinusitis resolved within four days of strong humming, 60–120 hums, four times daily.
Nitric oxide gas travels from the sinuses through the cribriform plate directly into brain tissue — bypassing the blood-brain barrier via the same anatomical route as intranasal oxytocin.
How a hum delivers medicine to your brain.
The cribriform plate is a thin sheet of bone between your sinuses and your brain. When you hum, nitric oxide produced in your sinuses passes through it directly into brain tissue — the same anatomical route used by intranasal oxytocin and insulin in pharmacology. You are administering a vasodilator and neurotransmitter to your own brain with your voice.
From the clinical case-study evidence — what cleared chronic sinusitis in four days.
Four sessions daily. One on rising, one midday, one in afternoon, one before sleep — the bedtime session is the most important. After symptoms resolve, occasional one-to-ten minute sessions as needed maintain the effect. Per Eby 2006 case-study evidence published in Medical Hypotheses.
Humming is a safe wellness practice for most adults. If you have severe acute sinusitis, vocal cord nodules, recent ear surgery, or any condition where vibration or breath-control is contraindicated, consult your doctor before beginning. Do not hum forcefully in ways that hurt — gentle is better than loud.
One in seven adults has it. Most learn to live with it. A subset can do more than that — by addressing the same nitric-oxide pathway the Hum Protocol already opens. Not a cure. A regulator.
The cochlea — the spiral organ that turns vibration into hearing — relies on blood flow through some of the smallest vessels in the body. Nitric oxide is the molecule that dilates those vessels. Humming the right frequency raises NO output ~15× (Karolinska 2002). Sustained nasal humming has been studied as an adjunct for chronic rhinosinusitis — the Eby 2006 Medical Hypotheses case report described resolution within 4 days of a 4×/day protocol. For tinnitus specifically, the evidence is preliminary but mechanistically plausible: better cochlear blood flow may reduce hair-cell distress that drives the phantom ringing.
This protocol is wellness biofeedback grounded in published mechanism. It is not a cure for tinnitus. It may help some people more than others. Pulsatile tinnitus, sudden hearing loss, or tinnitus accompanied by vertigo or pain needs a clinician — not an app. If yours is new, asymmetric, or worsening, see an ENT or audiologist first. Use this alongside medical care, not instead of it.
Four practices. Four Nobel-adjacent traditions. One adaptive engine — meeting you where you are today, and moving you somewhere quieter.
Tap inside the grid. Vertical = energy. Horizontal = pleasant or unpleasant.
Write down three things that went well today, and what your role was in making them happen.
Set your mood on the Compass above. The algorithm — built on the music-therapy ISO Principle — will compose a personalized ten-minute ritual that meets your state, then gently shifts it.
Saved on your device only — no account needed. When real login launches, this all migrates to your account automatically.
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Five releases a week. Thirty months. The depth becomes the brand.
Everything on this page — and every protocol, frequency, and program added for the next 30 months — yours once. No subscription. No renewals.
Your email. Day One arrives in your inbox. The remaining six follow each morning. One tap to unsubscribe.
RHYTHMIX FREQUENCY is built in public, with real users. If something helped you — or didn't — I want to hear about it. Every message is read by Jamie.