Breathing Patterns
Understanding ratios, benefits, and precautions
Flow (1:0:1)
Ratio: Inhale 1, Hold 0, Exhale 1
Benefits
- Promotes continuous, gentle rhythm
- Ideal for daily relaxation and meditation
- Reduces stress without forcing breath retention
- Great for beginners and extended practice
- Helps establish natural breathing awareness
Precautions
- Very gentle - suitable for most people
- If you feel lightheaded, slow down your pace
Box Breathing / Focusing (1:1:1)
Ratio: Inhale 1, Hold 1, Exhale 1
Benefits
- Enhances focus and mental clarity
- Used by Navy SEALs and athletes for performance
- Balances the nervous system
- Reduces anxiety and improves emotional regulation
- Helps with decision-making under pressure
Precautions
- Start with shorter durations (4-4-4) if new to breath holds
- Avoid if you have respiratory conditions without medical guidance
- Don't force the breath hold - it should feel comfortable
Grounding / Calming (1:2:2)
Ratio: Inhale 1, Hold 2, Exhale 2
Benefits
- Activates the parasympathetic nervous system (rest & digest)
- Longer exhale promotes deep relaxation
- Reduces heart rate and blood pressure
- Excellent for stress relief and anxiety
- Helps prepare for sleep
Precautions
- The extended exhale may feel challenging at first - start slow
- If you feel dizzy, reduce the duration or take a break
- Not recommended during acute asthma attacks
Energizing (1:2:1)
Ratio: Inhale 1, Hold 2, Exhale 1
Benefits
- Increases oxygen retention and energy levels
- Boosts alertness and mental clarity
- Natural caffeine-free energy boost
- Improves lung capacity over time
- Great for morning practice or midday slump
Precautions
- The extended hold may increase heart rate - this is normal
- Avoid if you have high blood pressure or heart conditions
- Don't practice before bed as it may interfere with sleep
- If you feel anxious or uncomfortable, switch to a calmer pattern
⚠️ General Precautions
- Listen to your body: If any pattern feels uncomfortable, stop and return to normal breathing
- Medical conditions: Consult your healthcare provider if you have respiratory, cardiovascular, or neurological conditions
- Pregnancy: Pregnant individuals should avoid breath retention practices without medical guidance
- Start gradually: Begin with shorter durations and work your way up
- Never force: Breathing exercises should feel natural, not strained
- Safe environment: Practice in a comfortable, seated position - never while driving or operating machinery