Daily practice gives you the best results. At first, 5 to 10 minutes is a reasonable goal, but you should aim for 15 to 20 minutes.
When inhaling, avoid completely filling your lungs with air. Adjust the inhale and exhale duration so that breathing feels comfortable and the rhythm is easy to follow.
We recommend you use a rhythm of 6 breaths per minute (inhale for 5 seconds and exhale for 5 seconds), but you can adjust the inhale and exhale durations to a faster frequency if that suits you better. The fastest breathing frequency can be 3 seconds for inhale and 3 seconds for exhale resulting in 10 breaths per minute.
Serene is an exercise designed for continuous inhaling and exhaling. It is not possible to set a time for holding your breath between inhaling and exhaling.
Both are fine. As long as you are comfortable, you can sit or lie down whichever you prefer. Keep your arms still, and let them rest in a relaxed position in which you can keep them throughout the breathing exercise.
The main guiding element in the animation changes color according to which serenity zone you're currently in.
The serenity zones are Amethyst, Sapphire and Diamond. 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 to the optimal rhythm. For the highest serenity zone, Diamond, you need to be able to sustain the 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.