📊 Why we measure before and after breathing
Measuring how you feel before and after the exercise is not an exam — it is a way to get to know your own rhythm better.
Measuring is not an exam
The scale before the session does not test whether you are "calm enough" to do the exercise. It gives you a reference point: a picture of how you are before you breathe. The scale after the session shows you whether something has changed — and in which direction. Sometimes nothing changes in that session, and that too is valuable information: maybe the day was too hard, maybe the exercise was too short, maybe you need something else.
What the numbers mean — and what they do not mean
A high score before the session does not mean you have failed. It means the day was hard and you showed up anyway. An unchanged score after the session does not mean the exercise did not work — the effects of slow breathing on mood can be subtle and cumulative. Research shows that the benefits appear more clearly over several weeks of regular practice, not necessarily session by session.
Why self-monitoring matters
Self-monitoring — that is, noting your own state over time — is one of the recognized techniques in the psychology of behavior change. Not as a tool of pressure, but as a gentle form of attention toward yourself. You know that you breathed. You know that you paused for a minute. You know that on that day you took care of yourself, even a little.
How to use this in OncoDots / Calm90
The check-ins in Calm90 feed your progress chart — you can see your trend across days and weeks. You are not required to complete them perfectly. If one day you skip the check-in and just do the breathing, that is completely fine. If you want to discuss with your doctor what you notice about how you feel, you can export or note down data from the Plan section.
Key points
What to take away from this article
- ✓The check-in before and after the session is for you — not a score sent to anyone.
- ✓A high score before the exercise means the day was hard and you showed up anyway.
- ✓The benefits of slow breathing build over time — a single session is not the final test.
- ✓Gentle self-monitoring is a recognized behavior-change technique.
Reassuring reminders
What is worth remembering on hard days
- There is no "correct" score before the session. Whatever your state, you can breathe.
- If the check-ins tire you, skip them sometimes — what matters is that you breathe.
- Do not compare your score with anyone else's. Your chart is yours and no one else's.
Continue the exercise
Go back to Calm90 for today's session.
Where you can continue
Other relevant articles and modules in OncoDots
Sources
This article is based on official and academic sources.
- Balban et al. 2023 — Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947
- Shao, Man & Lee 2024 — The Effect of Slow-Paced Breathing on Cardiovascular and Emotion Functions: A Meta-Analysis. Mindfulness. https://link.springer.com/article/10.1007/s12671-023-02294-2
- Michie et al. 2013 — Behavior Change Technique Taxonomy v1. Annals of Behavioral Medicine. https://openaccess.city.ac.uk/id/eprint/3293/
Important note
This article is informative and does not replace an individual medical or psychological assessment.