Zenflow: Investigating MR Transitions for Enhancing Sleep and Relaxation

Stress and poor sleep remain pervasive challenges in modern life, yet traditional relaxation practices such as pranayama (breathing exercises) require guidance, discipline, and environments that are often difficult to sustain. VR–based relaxation tools have emerged as alternatives, but their abrupt immersion into fully virtual environments can feel disruptive and misaligned with the gradual nature of meditative practices. To address this gap, we collaborated with pranayama practitioners in a co-design process to develop Zenflow, an MR system that blends subtle visuals and breathing cues to gradually transform the user’s surroundings into a restorative virtual space. We evaluated the system in a 3 week within-subjects study (N=12), comparing traditional Pranayama with two variations of Zenflow. Results show that Zenflow transition design significantly improved self-reported sleep quality and objective measures of stress and sleep. Our work contributes design insights and evidence that gradual environmental transition can improve MR systems for stress management.