| Situation | Inhale | Hold | Exhale | Hold | Pattern |
|---|---|---|---|---|---|
| Eat Air (Sitting) | 4 | 2 | 6 | 2 | mimics chew–swallow rhythm, satiety signalling |
| Eat Air (Standing) | 3 | 1 | 5 | 1 | slightly more alert posture support |
| Smoke (Sitting) | 4 | 2 | 8 | 2 | long exhale simulates cigarette drag, calming reward loop |
| Smoke (Standing) | 3 | 2 | 6 | 1 | maintains alertness while preserving drag timing |
| FOCUS | 4 | 4 | 4 | 4 | balanced nervous system |
| CALMING | 4 | 7 | 8 | 0 | strong parasympathetic activation |
| ANXIETY | 4 | 1 | 6 | 0 | longer exhale reduces arousal |
| RELAXATION | 5 | 0 | 7 | 0 | slow vagal stimulation |
| FATIGUE | 6 | 2 | 4 | 0 | slightly stimulating |
| ENDURANCE | 3 | 0 | 3 | 0 | rhythmic efficiency |
| ADHD (focus stabilisation) | 5 | 5 | 5 | 5 | strong attentional rhythm |
| INSOMNIA | 4 | 7 | 8 | 0 | reduces cognitive hyperactivity |
| PAIN modulation | 4 | 2 | 8 | 0 | long exhale reduces pain perception |
| CARDIO training rhythm | 2 | 0 | 2 | 0 | matches movement cadence |
| BLOOD PRESSURE | 5 | 0 | 7 | 0 | evidence for BP reduction |
| HRV increase | 5 | 0 | 5 | 0 | coherent breathing (≈6 breaths/min) |