Polar Grit X2 Pro Titan

Polar Grit X2 Pro Titan is a rough and rugged outdoor sports watch crafted for adventure with sapphire glass AMOLED display in titanium casing, and a hi-tech toolkit of navigation and performance features for exploring the wonders of the world, and the body.

Polar Grit X2 Pro

Polar Grit X2 Pro is a rough and rugged outdoor sports watch crafted for adventure with sapphire crystal glass AMOLED display, and a hi-tech toolkit of navigation and performance features for exploring the wonders of the world, and the body.

Polar Vantage V3

An ensemble of biosensing instruments, AMOLED display, dual-frequency GPS, maps, and the most comprehensive suite of training and recovery tools on the market. The stage is set, and the Polar Vantage V3 smart sports watch is ready to put in the performance of a lifetime.

Polar Ignite 3

Polar Ignite 3 is a stylish fitness & wellness watch that helps you live a more energized life. It tracks your sleep, activity, and heart rate to provide guidance that’s tailored to your body and lifestyle.

Polar Pacer Pro

Polar Pacer Pro is an ultra-light, new-generation sports watch with integrated barometer that equips athletes with advanced tools to improve running economy, training sessions, and sports performance.

Polar Pacer

Sport is play – why complicate it? Polar Pacer is a no-nonsense sports watch that gives new athletes all the essentials, plus the specialized training tools they need to train better.

Polar Vantage V2

A powerful convergence of minimalist design, innovative technology, and intelligent training and recovery tools make Polar Vantage V2 our most formidable sportswatch to date.

Polar Grit X Pro

Built for military-level durability with sapphire glass and ultra-long battery, equipping you with new navigation tools, always-on outdoor features and Polar's ultimate training solutions.

Polar Vantage M2

Designed for function, the Polar Vantage M2 works as hard as you do. Our industry-leading technology is here to help you reach your goals and come back stronger. For that athlete attitude.

Polar Ignite 2

A fitness watch that’s sleek, simple and smart? Polar Ignite 2 is a true triple threat. Versatile and full of great features, it’s the perfect companion for any sport and any lifestyle.

Polar Ignite

A waterproof fitness watch with advanced wrist-based heart rate and integrated GPS, Polar Ignite offers you a full view of your day and guides you towards a more balanced life.

Polar Unite

A beautifully simple watch with personalized daily workout guidance, 24/7 heart rate and activity tracking, plus automatic sleep and recovery applications.

Polar Vantage M

An all-round multisport & running GPS watch for anyone who loves setting new records. Polar Vantage M is a slim, lightweight training companion that gives you all the data you need to improve your performance.

Polar Grit X

An outdoor multisport watch with rugged yet lightweight design, ultra-long battery life and military-standard durability for anyone who prefers the trails over the roads.

Polar M430

A GPS running watch with wrist-based heart rate, advanced running features and Polar Running Program, Polar M430 is a top-level watch for runners who want more.

Polar Verity Sense

When freedom of movement is important to you, Polar Verity Sense is your go-to choice for any sport.

Polar H10

Widely regarded as the gold standard in wireless heart rate monitoring, this is the most accurate sensor in Polar’s history.

Polar H9

A reliable, high-quality heart rate chest strap for all your everyday sports with Bluetooth® and ANT+ connectivity. Get connected and get going.

Polar OH1+

Polar OH1+ is an optical heart rate monitor that combines versatility, comfort and simplicity. You can use it both as a standalone device and pair it with various fitness apps, sports watches and smart watches, thanks to Bluetooth® and ANT+ connectivity.

Wristbands

Personalize any watch for any style and any need.

Straps

Replace or upgrade your Polar Sensor chest straps or arm bands.

Power & Cables

For charging your products and data transfer.

Mounts & Adapters

Adapt your product for any situation.

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Polar Grit X Outdoor Series

Made for outdoor sports and built to handle any environment nature can throw at you, Grit X watches are designed to help you explore the world and gear up for adventure.

Polar Vantage Performance Series

Our flagship series is tailored for high-performance and endurance sports and training. Every aspect of our Vantage watches are designed with one particular person in mind – the athlete.

Polar Pacer Multisport Series

The Pacer Series gives athletes all the essentials such as accurate GPS and precise heart rate tracking, plus the specialized training, sleep, and recovery tools they need to train better.

Polar Ignite Fitness & Wellness Series

Sleek, simple, and smart – Ignite watches are the perfect partner for any fitness goals and any lifestyle.

Serene™ guided breathing exercise

​​​​​Serene™ is a guided deep breathing exercise that helps you manage stress by relaxing your body and mind. Deep and slow breathing elicits a relaxation response, the opposite bodily reaction to the stress response. Learning how to evoke this beneficial response is a great tool you can use to build resilience. Resilience refers to your ability or capacity to adapt to and recover from your daily stressors. Serene guides you to breathe at a slow, regular rhythm – six breaths per minute, which is the optimal breathing rate for stress-relieving effects. When you breathe deeply and slowly, your heart beat starts to synchronize with the rhythm of your breathing and your heart’s beat-to-beat intervals start to vary more.

During the breathing exercise your watch helps you maintain a regular slow breathing rhythm with an animation on the watch display and by vibrating. Serene measures your body’s response to the exercise and gives you real-time biofeedback on how you're doing. After the exercise, you get a summary of the time you spent in the three serenity zones. The higher the zone, the better the synchronization with the optimal rhythm was. The more time you spend in the higher zones, the more benefits you can expect to feel in the long-term.

When you use the Serene breathing exercise regularly, it can:

  • help you manage stress
  • improve the quality of your sleep
  • give you a sense of improved overall well-being

The Serene breathing exercise guides you to breathe deeply and slowly to calm down the body and mind. When you breathe slowly, your heart beat starts to synchronize with the rhythm of your breathing. Your heart's beat-to-beat intervals 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.

  1. Wear your watch snugly just behind the wrist bone.
  2. Sit or lie down comfortably. Check that your position allows you to keep your arms relaxed and your hands still throughout the entire breathing exercise.
  3. Start the breathing session and follow the breathing guidance on the display or through the vibration.
  4. The main guiding element in the animation changes color according to which serenity zone you're currently in.
  5. 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. 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.​​​

You can use the Serene breathing exercise whenever you want, here are couple of examples:

  • In the morning: to minimize muscle tension and start the day with a serene mindset
  • After work and during breaks: to unwind thoughts and to relax
  • In the evening: to help you to fall asleep and to improve the quality of your sleep
  • Before power naps: to evoke state of profound rest
  • Before competition/event: to help controlling arousal level and to improve focus
  • When feeling particularly stressed out: to give your body and mind a calming signal and to relieve feelings of restlessness and anxiety

Watch the embedded video to learn how to manage your stress and relax using the correct diaphragmatic breathing technique. Knowing how to breathe deep engaging your diaphragm also helps you get the most out of the Polar Serene breathing exercise.

The Serene breathing exercise utilizes slow diaphragmatic breathing which is a scientifically proven method to elicit the relaxation response in the body. The body’s response is characterized by measurable changes in the heart’s beat-to-beat intervals. Slow and deep breathing drives heartbeat to follow the breathing rhythm. During inhale the beat-to-beat intervals shorten and during exhale they lengthen. In other words, heart rate speeds up with inhale and slows down with exhale. In the scientific literature, this well-known phenomenon is called respiratory sinus arrhythmia.

A breathing rate of 6 breaths/min results in the best synchronization between the heart’s beat-to-beat intervals and breathing, as well as the greatest variation in beat-to-beat intervals. In many research areas, this rhythm has been recognized to be the optimal rate for stress-relieving effects and other benefits of deep breathing. The Serene breathing exercise looks at how exact the synchronization is and how close the actual breathing rate is to the optimal one. A Polar proprietary algorithm allows quick analysis of the beat-to-beat data and provides real-time biofeedback on the success.

To achieve the full benefits of deep breathing it is recommended to practice the Serene breathing exercise regularly. Many people perform the breathing exercise at about the same time every day, which may help to establish a new routine. Initially, 5 to 10 minutes per day is a reasonable goal. When done daily, scientific evidence suggests that exercise sessions lasting for about 15 to 20 minutes can yield more and longer-lasting benefits than shorter sessions. Deep breathing has been linked to many benefits such as improvements in mood, resilience to stress, emotional regulation, sleep and cardiovascular health, just to mention a few. However, it is good to keep in mind that any time spent breathing deeply is better for the mind and body than none.

For more information see Serene™ guided breathing exercise in Polar Grit X User manual.

For more information see Serene™ guided breathing exercise in Polar Grit X Pro User manual.

For more information see Serene™ guided breathing exercise in Polar Grit X2 Pro User manual.

For more information see Serene™ guided breathing exercise in Polar Ignite User manual.

For more information see Serene™ guided breathing exercise in Polar Ignite 2 User manual.

For more information see Serene™ guided breathing exercise in Polar Ignite 3 User manual.

For more information see Serene™ guided breathing exercise in Polar Pacer User manual.

For more information see Serene™ guided breathing exercise in Polar Pacer Pro User manual.

For more information see Serene™ guided breathing exercise in Polar Unite User manual.

For more information see Serene™ guided breathing exercise in Polar Vantage M User manual.

For more information see Serene™ guided breathing exercise in Polar Vantage M2 User manual.

For more information see Serene™ guided breathing exercise in Polar Vantage V User manual.

For more information see Serene™ guided breathing exercise in Polar Vantage V2 User manual.

For more information see Serene™ guided breathing exercise in Polar Vantage V3 User manual.

Further reading

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