Four patterns. Pick one, follow the ring.
4-4-4-4. Square breathing — steady the nervous system before or after a hard session.
Reduces stress · Improves focus · Calms the nervous system
4-7-8. The long exhale is the point — good before sleep.
Promotes sleep · Reduces anxiety · Lowers heart rate
30 fast rounds. Energising, not calming — do it sitting or lying down.
Increases energy · Builds mental resilience
5-5. Even in, even out — the one to use if you are not sure which to pick.
Improves HRV · Balances the autonomic system
