Tomoto: Mindfulness Breath Focus Tool

Tomoto (toh-MOH-toh/toe-MOE-toe) is a simple relaxation aid that facilitates slow, steady exhales. Slow breathing has been shown to improve heart rate variability (HRV) through increased vagal tone and helps shift the body toward a calmer (parasympathetic) physiological state. Designed to be worn as a necklace or carried as a keychain, Tomoto is a small everyday companion (友/tomo) and a reminder to reset to a steady baseline (元/moto). 
 

How to use:

1. Inhale through nose or mouth in a normal manner (aim for 3-4 seconds).
2. Exhale (smoothly, not forcefully) through the Tomoto (aim for 8+ seconds). Allow your shoulders to relax, like a balloon slowly deflating. 
3. Repeat 3x or for a full 1 to 2 minutes.

I recommend beginning with the standard 4.0mm diameter, but 4.5mm and 5.0mm are also included. 

I personally use mine at least 5x throughout the day, and I have noticed better sleep, lower stress reactivity, improved HRV, and I heavily rely on it as a pain-coping strategy.