Science-based breathing protocols
Double inhale followed by extended exhale. Proven to reduce stress and improve mood in 5 minutes.
Equal inhale and exhale at 5-6 breaths/min. Maximizes heart rate variability (HRV).
Equal parts inhale, hold, exhale, hold. Used by Navy SEALs for focus and stress management.
Slow breathing at 5 breaths/min. Promotes cardiac coherence and autonomic balance.