Breathing Box

Breathing Patterns

🧘‍♀️ 1. Box Breathing (a.k.a. Navy SEAL breathing)

Timing: 4-4-4-4

Phases: In – Hold – Out – Hold (all equal)

Purpose:

• Calms the nervous system and reduces stress
• Great before public speaking, stressful work, or before sleep

Typical duration: 2–5 minutes of cycles

Variants:

• 3-3-3-3 for beginners
• 5-5-5-5 for advanced control

🌿 2. Coherent Breathing

Timing: 5-0-5-0 or 6-0-6-0

Phases: Breathe in → out (no holds)

Purpose:

• Balances the autonomic nervous system
• Improves heart rate variability (HRV)
• Ideal for daily relaxation or meditation

Note: Usually done at 5–6 breaths per minute

😮‍💨 3. 4-7-8 Breathing

Timing: 4-7-8-0 Phases: In 4 s → Hold 7 s → Out 8 s → (no bottom hold) Purpose: Deep relaxation; lowers heart rate and blood pressure Often recommended for falling asleep

⚡️ 4. Energizing / Focus Breathing

Timing: 2-0-2-0 or 3-0-3-0 Phases: Quick inhale & exhale, no holds Purpose: Gently raises alertness Good as a short reset between tasks (Avoid prolonged use — it can cause lightheadedness if overdone.)

🌙 5. Relaxed Breathing / Extended Exhale

Timing: 4-0-6-0 or 5-0-7-0 Phases: Longer exhale than inhale Purpose: Stimulates parasympathetic “rest and digest” response Helps with anxiety and winding down

🫁 6. Alternate Nostril or Pranayama patterns

Used in yoga traditions — timings can vary but often: Nadi Shodhana base pattern: 4-16-8-0 (advanced) Promotes focus, balance, and lung capacity (These are best practiced with some guidance — long holds can feel uncomfortable to beginners.)