Nasal Breathwork

Pick an exercise. All nasal, all timed.

Free

Square Breathing

5s in · 5s out

Balanced nasal breathing. Calm baseline.

Difficulty •5 min default

Coherent Breathing

6s in · 6s out

Heart-rate variability sweet spot at ~5 breaths/min.

Difficulty •5 min default

4-7-8

4 in · 7 hold · 8 out

Weil-style relaxation pattern. Good before sleep.

Difficulty ••3 min default

Premium

Box 4-4-4-4

4 in · 4 hold · 4 out · 4 hold

Classic box breathing. Focus and control.

Difficulty ••5 min default

Box 6-6-6-6

6 in · 6 hold · 6 out · 6 hold

Advanced box pattern. Extended CO₂ tolerance.

Difficulty •••5 min default

Alternate Nostril

Nadi Shodhana

Yogic balance between hemispheres. Requires a free hand.

Difficulty ••5 min default

Reduced Breathing

3 in · 4 out · 3 pause

Buteyko-style light air hunger. Builds CO₂ tolerance.

Difficulty •••5 min default

CO₂ Tolerance Table

8 × 20s hold · rests 1:30 → 0:20

Same 20-second breath-hold each round, but rests get shorter. CO₂ builds up between rounds — teaches your body to stay calm as the urge to breathe rises. Hold should feel easy; if it burns, shorten it.

Difficulty •••8 rounds

O₂ Tolerance Table

Holds 0:15 → 0:50 · rests 1:30

Fixed 90-second rest each round, but holds grow 5s at a time. Trains oxygen efficiency as each hold is a little longer than the one before. Stop any round early if you feel real distress.

Difficulty •••8 rounds