**Box breathing** (or, more generally, _rhythmic breathing_) is breathing according to a temporal pattern, chosen to create some effect (typically relaxation or reducing [[Stress]]). It's a form of [[Reverse Biofeedback]]. The [[Apple Watch]] has an in-built "Breathe" app for this sort of thing. It only supports really only inhale patterns, though. # Timing Patterns There's no right or wrong answers here, probably. Syntax below is seconds spent on: inhale, pause, exhale, pause: - **5.5, 0, 5.5, 0** - Per James Nestor, this is "[[Ideal Breathing]]", or "resonance breathing" - **4, 7, 8, 0** - for slowing your heart rate - **4, 4, 4, 4** - true "box breathing", any set of numbers here could work, 4, 5, 6 are probably the most common **** # More ## Source - [[Breath]] - ChatGPT for some additional examples ## Related