Learn
How the patterns differ, what the numbers mean, and what each one asks of you. Every page here has a working timer on it.
Articles
- Box breathing vs 4-7-8Four equal sides against four in, seven held, eight out. What changes between the two patterns, which numbers you can move, and a timer for each.
- Six breaths a minuteFive seconds in, five seconds out, and why that particular rate has a name. Resonance frequency, what happens to heart rate as you breathe, and a paced timer.
- Breathing exercises for sleepWhat the breathing patterns people use at night have in common: a longer out-breath, no holds to brace for, and nothing to count wrong. With a timer.
Other protocols
- Wim HofThirty deep breaths, then hold on a full one. Rounds get longer as you settle.
- 4-7-8In for four, hold for seven, out for eight. Strong downshift.
- BoxEqual on all four sides — in, hold, out, hold. Steady and level.
- ResonanceEven in, even out, no holding. The calm baseline.
- Extended exhaleOut for longer than in. The fastest way to settle a racing system.