Breathing goal
Breathing exercises for performance
Start with a visual timer, then choose the protocol that fits the moment. These pages are intentionally practical: exact timing, safety notes, and cited sources where the claim needs one.
Box Breathing
Equal-length breath and holds give attention a simple rhythm while slowing respiratory rate.
Bhastrika
Fast active breathing increases arousal and should be treated as an activating practice.
Coherent Breath (5.5 BPM)
Breathing near six breaths per minute can synchronise respiratory rhythm with heart-rate oscillation.
Wim Hof Breathing
High-ventilation rounds and breath retention change CO2 levels and strongly alter arousal.
Buteyko Breathing
Reduced-volume nasal breathing trains comfort with mild air hunger and CO2 tolerance.
Pursed Lip Breathing
A slow pursed-lip exhale helps keep airways open longer and reduces trapped-air sensation.