COACHES: © BUOYOND
WEIGHTLOSS COACHES: |
Situation Inhale Hold Exhale Hold Pattern
Eat Air (Sitting)4262mimics chew–swallow rhythm, satiety signalling
Eat Air (Standing)3151slightly more alert posture support
Smoke (Sitting)4282long exhale simulates cigarette drag, calming reward loop
Smoke (Standing)3261maintains alertness while preserving drag timing
FOCUS4444balanced nervous system
CALMING4780strong parasympathetic activation
ANXIETY4160longer exhale reduces arousal
RELAXATION5070slow vagal stimulation
FATIGUE6240slightly stimulating
ENDURANCE3030rhythmic efficiency
ADHD (focus stabilisation)5555strong attentional rhythm
INSOMNIA4780reduces cognitive hyperactivity
PAIN modulation4280long exhale reduces pain perception
CARDIO training rhythm2020matches movement cadence
BLOOD PRESSURE5070evidence for BP reduction
HRV increase5050coherent breathing (≈6 breaths/min)
BURNOUT4282extended exhale resets chronic cortisol elevation; hold-in pause interrupts hypervigilance loop
JET LAG4044extended hold-out shifts CO₂ tolerance, supporting circadian re-entrainment and melatonin release
HANGOVER3050gentle vagal activation improves liver perfusion and reduces acetaldehyde-driven sympathetic overdrive
PRE-SEX / AROUSAL4062parasympathetic priming dilates pelvic vasculature; suppresses performance anxiety before intimacy
MENOPAUSE5080slow diaphragmatic breathing dampens hypothalamic thermoregulation errors driving hot flushes
PROCRASTINATION4440box-like inhale-hold primes dopaminergic initiation circuits; breaks freeze state without over-stimulation
RAGE / ANGER3083immediate 2:1 exhale-to-inhale ratio halts sympathetic surge; hold-out prevents re-escalation
FLOW STATE5550sustained hold-in elevates mild hypercapnia, sharpening attention and suspending self-referential thinking
CREATIVITY BLOCK4070long exhale activates default-mode network; reduced prefrontal control unlocks associative thinking
COLD EXPOSURE4040rhythmic nasal breathing pre-conditions sympathetic tone before cold; prevents panic hyperventilation on entry
NICOTINE CRAVING4271mimics cigarette hand-to-mouth ritual timing; long exhale delivers the same orexin-dampening reward
PERIMENOPAUSE5072hold-out after exhale steadies fluctuating oestrogen-driven autonomic instability and mood swings
IMMUNE BOOST4460hold-in creates mild pressure rise stimulating lymphatic flow; exhale dominance lowers stress-immune suppression
CORTISOL SPIKE3084maximum parasympathetic ratio; extended hold-out reduces adrenocortical re-activation for biohacker recovery windows
BRAIN FOG5555full box breathing restores cerebral blood-flow oscillations disrupted by chronic low-grade inflammation
DOOM SCROLLING4260interrupts shallow chest-breathing loop of passive screen exposure; re-engages interoceptive awareness
PHONE ADDICTION4462structured hold creates a competing behavioural loop; reduces variable-reward dopamine seeking
FIRST DATE NERVES4262box-adjacent pattern calms vocal tremor and flushing; inhale hold steadies voice before speaking
JOB INTERVIEW4451hold-in primes confident vocal projection; slight exhale dominance prevents stress-induced word loss
EXAM STRESS4442near-box rhythm stabilises working memory under pressure; hold-out prevents over-oxygenation panic
GRIEF / LOSS5080unconstricted slow breathing allows somatic processing without suppression; vagal tone supports tearful release
POSTPARTUM4072gentle exhale dominance modulates postpartum HPA dysregulation; hold-out bridges feed-sleep fragmentation
ALTITUDE / MOUNTAIN5350moderate hold-in increases CO₂ tolerance and blunts hypoxic ventilatory overshoot at elevation
TINNITUS4272reduces sympathetic-driven cochlear vasoconstriction; rhythmic hold dampens central auditory gain amplification