How can we help the body slow down without adding more cognitive load?

 

Over the past few months, I have been using a health tracking wristband, something I briefly mentioned in an earlier article, “Sleep Quality ≥ Sleep Quantity.”

I chose a wristband for a very simple reason. Not because it tracks more data, but because it interrupts less. I wanted feedback from my body, not a stream of notifications, vibrations, or reminders constantly pulling my attention away.

 

Once the usage period became long enough and the novelty wore off, genuinely meaningful patterns began to appear. This was no longer just about sleep duration, but about recovery, stress response, and how my body reacts to everyday decisions. Gradually, two metrics became central to how I manage my daily rhythm

Autonomic Nervous System (ANS) status and Sleep Score.

In this article, I want to go a layer deeper. I will share how I actually use these signals in daily life, why observing data over months leads to very different insights than looking at it for just weeks, and how this experience influenced the design philosophy behind our new wellness device, ScentXpresso.

It is not simply a device, but a response to a fundamental question

Can we help the body slow down without adding more cognitive load?

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Where ANS comes from and why I trust the data

ANS is derived from HRV (Heart Rate Variability).

In the system I use, HRV is measured continuously for approximately four hours during sleep, then aggregated into an overall score. Measuring during sleep helps reduce noise from daily activity and emotional fluctuations, capturing the nervous system in its most unguarded state.

You might ask why I trust the conclusion that my HRV was poor.

Honestly, when I first saw the data, I did not feel skeptical. I felt clarity.

It aligned almost perfectly with decades of high pressure work and my past interactions with doctors. The difference was that this time, what I had long felt subjectively finally had a measurable reference.

 

      

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Stress relief methods are everywhere but distraction is the real problem

There are countless ways to reduce stress

meditation, exercise, essential oils, breathing practices, and countless mobile apps.

For me, the problem was not the lack of tools. The problem was that many of them create distraction themselves. Notifications and reminders easily pull you back into cognitive effort, right when you are trying to let go.

This was the original motivation behind ScentXpresso

its purpose is stress reduction, not stimulation.

Among all stress reducing elements, we believe two factors matter most

breathing and scent.

So I decided to begin with a first phase self experiment

to observe whether improving breathing alone could measurably impact ANS and subjective wellbeing.

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Phase one experiment: diaphragmatic breathing 4 7 8

The breathing method I mainly practiced was 4 7 8 diaphragmatic breathing.

This technique focuses on extending exhalation to slow heart rate and calm the nervous system, and is commonly used for relaxation and sleep.

In contrast, patterns like 4 4 4 breathing are more rhythmic and energizing, often used before or after exercise. The intention is very different.

I attempted several breathing sessions each day, but to be honest, practicing 4 7 8 breathing during meetings or in public spaces feels awkward. My husband would look at me with concern, either thinking I had started snoring or that something was wrong.

This probably explains why we ultimately placed deep relaxation inside a private bathing space.

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After two weeks, the numbers and sensations aligned

Initially, I relied on Apple Reminders to prompt breathing once in the morning and once in the evening. During the first two weeks, ANS values fluctuated. There was some improvement, but it was inconsistent.

Once breathing became a true routine, the change became clear.

My ANS baseline started around 28 ms, gradually rose to a peak of 38 ms, and then stabilized around 35 ms.

More importantly, my subjective experience matched the data

better mental clarity, improved focus, and reduced fatigue.

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Why this matters for ScentXpresso

This experience was deeply encouraging, because ScentXpresso already embeds guided breathing into every use cycle. Each session becomes an opportunity for intentional breathing, without relying on screens or alerts.

The bathroom, by nature, is a space with fewer external interruptions. It allows breathing to happen without competing signals.

This concludes my first phase of testing.

Next, I will introduce lavender essential oil alongside the same breathing practice, and observe whether it further influences sleep quality.

This is not about finding a magic solution.

It is about understanding what kind of design genuinely allows the body to lower its guard.

Pre-order prices for ScentXpresso is ending soon, secure yours now.

 

Author: Wen Nivala, PhD, is a researcher and entrepreneur focused on the intersection of data and design. After earning her PhD in Product Design from De Montfort University, she helped scale MEATER, the world’s first wireless smart thermometer, to a successful exit. Following an EMBA from Chicago Booth, Wen founded Flowgreens to build wellness infrastructure like ScentXpresso—helping high-performers master their stress recovery through sustainable, evidence-based technology.