Box · 4-7-8 · Calm · Wim Hof · Visual Guide
| Pattern | Structure | Best For |
|---|---|---|
| Box (4-4-4-4) | In 4, Hold 4, Out 4, Hold 4 | Focus, calm under pressure |
| 4-7-8 | In 4, Hold 7, Out 8 | Sleep, anxiety reduction |
| Calm (4-6) | In 4, Out 6 | Quick calm, daily practice |
| Energize (2-1-4) | In 2, Hold 1, Out 4 | Morning energy, pre-workout |
| Coherent (5.5-5.5) | In 5.5, Out 5.5 | HRV optimization (5.5 breaths/min) |
| Mechanism | Effect |
|---|---|
| Extended exhale | Activates vagus nerve → parasympathetic (calm) response |
| Rhythmic breathing | Synchronizes brain waves → improved focus and coherence |
| Breath holds | Increases CO₂ tolerance → reduced panic response over time |
| Diaphragmatic breathing | Reduces cortisol, lowers blood pressure, improves HRV |
⚕️ Breathing exercises are generally safe for most people. If you have respiratory conditions (asthma, COPD), cardiovascular issues, or are pregnant, consult your doctor before practicing breath holds or intense breathing patterns like Wim Hof.