Breathwork

Supplements, wearables, protocols, and practices we actually use.

Breathwork ★ 4.8

Physiological sigh

Two inhales, long exhale — the 60-second downshift.

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Breathwork ★ 4.2

4-7-8 breathing

Inhale 4, hold 7, exhale 8 — Weil’s bedtime downshift.

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Breathwork ★ 3.8

Alternate-nostril breathing

Nadi shodhana — one nostril, then the other.

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Breathwork ★ 4.6

Box breathing

4-4-4-4 used by operators and anxious humans.

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Breathwork ★ 3.9

Buteyko method

Reduced breathing and nasal habit, from the clinic not the mountain.

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Breathwork ★ 3.8

CO2-tolerance walk

Easy walk with light air hunger. Not a breath-hold contest.

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Breathwork ★ 4.0

Cadence breathing for running

Lock the breath to the stride instead of gasping.

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Breathwork ★ 4.5

Coherent breathing

About 5.5 breaths per minute.

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Breathwork ★ 4.4

Exhale-extended downshift

Longer out-breath than in-breath. That is the whole protocol.

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Breathwork ★ 2.7

Holotropic breathwork

Extended hyperventilation in a facilitated setting. High caution.

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Breathwork ★ 3.9

Humming / bee breath

Bhramari — a long hum on the exhale.

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Breathwork ★ 4.1

Oxygen Advantage / BOLT

Nasal and CO2-tolerance drills from Patrick McKeown.

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