Techniques library

A clear library of paced breathing patterns.

Pick a pattern that matches the moment. Each entry lists the cadence in plain counts, a suggested length, and a short note about common use cases.

Foundational patterns

Start here if you are new.

Inhale four, hold four, exhale four, pause four. A balanced opener for short breaks throughout the day.

Inhale four, exhale six. A gentle pattern often used before reading, writing, or other quiet desk tasks.

Inhale five, exhale five. A simple symmetrical pattern for steady, even pacing.

When to use what

Try a two-minute box rhythm as a short pause before the conversation begins.

Use the even five-five pattern for a short reset between deep tasks.

The long exhale pattern can fit naturally as you close the laptop and shift gears.

Slow, quiet pacing — five-seven-eight if comfortable — can fit a quieter end-of-day routine.

Gentle reminders

Sit or stand in a way that lets the ribs move freely — no rigid posture required.
Counts are guides, not rules. Adjust them so the rhythm feels natural for you.
If a pattern feels uncomfortable, return to your usual breath and try a shorter cadence next time.
Consistency matters more than length — three minutes daily beats twenty minutes once a week.