Use cases
Breathing for what, exactly?
Six condition-specific protocols. Which one to do depends entirely on what you're trying to solve — and most generic 'breathing exercise' content gets this backwards.
Breathing for anxiety
The most evidence-backed non-pharmacological intervention for everyday anxiety. The protocols that work, and the ones that don't.
Primary protocol · 4-7-8 + resonance
Breathing for sleep
Falling asleep faster, staying asleep deeper. The canonical pre-bed protocol and why it works.
Primary protocol · 4-7-8 + extended exhale
Breathing for panic attacks
The 90-second window matters. Here's the protocol that breaks a panic spike — and what not to do.
Primary protocol · 4-7-8 + box
Breathing for focus
Composure protocols for the first hour of the day. Caffeine isn't an alternative.
Primary protocol · Box + resonance 7 BPM
Breathing for stress
The intervention split: acute stress wants one protocol; chronic stress wants a different one entirely.
Primary protocol · Resonance + box
Breathing for runners
Two different breathing problems. Training breathing during zone 2; recovery breathing post-workout. HRV ties them together.
Primary protocol · Nasal + resonance
Breathing for anger
A 10-second window before action. Extended exhale is the canonical intervention; "count to ten" works because of what your breath is doing.
Primary protocol · Physiological sigh + 4-7-8
Breathing for hiccups
The CO2-buildup protocol that actually stops a hiccup spell, why folk remedies work (or don't), and when to see a doctor.
Primary protocol · Slow extended exhale + breath-hold
Deep breathing for the vagus nerve
Long, slow exhales fire the vagus nerve harder than any other voluntary intervention. The protocol, the mechanism, the verification loop.
Primary protocol · Resonance + extended exhale