Equal counts of inhale, hold, exhale, and hold again form the "box". Used by Navy SEALs, athletes, and surgeons to stay composed under pressure. The symmetry of the pattern calms the nervous system rapidly.
Science:
Activates the parasympathetic nervous system by slowing respiratory rate to ~4 breaths/min.
Stress relief
Focus
Anxiety
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Developed by Dr. Andrew Weil based on pranayama techniques. The extended exhale-to-inhale ratio is a natural sedative for the nervous system. Ideal at bedtime or during acute anxiety.
Science:
The long exhale stimulates the vagus nerve, increasing heart rate variability and inducing calm.
Sleep
Anxiety
Stress relief
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Breathing at exactly 5–6 breaths per minute synchronises cardiovascular, respiratory, and neural rhythms. This creates a state of high coherence — the ideal state for clear thinking and emotional balance.
Science:
Maximises heart rate variability (HRV), a key marker of resilience and autonomic balance.
Focus
HRV
Meditation
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Thirty rapid deep breaths followed by a breath retention. Researched at Radboud University and shown to influence immune response. Creates an alkaline state in the blood, flooding cells with oxygen.
Science:
Temporarily raises blood pH and oxygen saturation, triggering adrenaline release.
Energy
Performance
Immunity
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The foundation of healthy breathing. Most adults breathe shallowly in the chest. Diaphragmatic breathing uses the full lung volume, improves gas exchange, and strengthens the core and postural muscles.
Science:
Engages the diaphragm fully, improving tidal volume by up to 50% vs. chest breathing.
Foundation
Posture
Core strength
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Equal inhale and exhale at 6 breaths per minute. Research shows significant benefits for depression, PTSD, and anxiety. Clinically used in biofeedback training to restore nervous system balance.
Science:
Produces resonance frequency breathing that maximises HRV and baroreflex sensitivity.
Balance
PTSD
Depression
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