How the inhale-to-exhale ratio shapes your nervous system
Inhalation slightly increases heart rate; exhalation slightly decreases it. This is called respiratory sinus arrhythmia. By deliberately lengthening one phase over the other you can nudge the autonomic nervous system toward arousal or rest.
Longer exhale → parasympathetic (calming)
Patterns where exhale lasts at least 1.5× the inhale (for example 4-in / 6-out, or 4-7-8) increase vagal tone, slow heart rate and lower blood pressure. Use these before sleep, after stress, or to take the edge off anxiety.
Equal inhale and exhale → balanced (coherent)
"Coherent breathing" or "resonant breathing" — roughly 5 seconds in, 5 seconds out (≈6 breaths per minute) — produces the strongest heart-rate variability. It is the all-purpose "centring" pattern, good before meetings, performances, or focused work.
Longer inhale → sympathetic (energizing)
Brief, sharper exhales and longer or held inhales can mildly elevate arousal. Use very short sessions only — sustained over-breathing causes lightheadedness from low CO₂.
Common patterns at a glance
| Pattern | Pattern (s) | BPM | Use for |
|---|---|---|---|
| Box breathing | 4-4-4-4 | 3.75 | Focus, stress reset |
| 4-7-8 | 4-7-8-0 | 3.16 | Falling asleep |
| Coherent | 5-0-5-0 | 6.0 | HRV, centring |
| Triangle | 4-4-4-0 | 5.0 | Beginner calm |
FAQ
Why does the dot animate even when I haven't pressed play?
The visual pacer always tracks your slider settings so you can preview the rhythm at a glance. Press "Practice pattern" to commit to a session.
Is there a "best" breathing rate?
For sustained practice, around 5–6 breaths per minute (coherent breathing) is supported by the strongest evidence. For sleep onset, 4-7-8 is well studied.
Can I get lightheaded?
Yes — over-breathing (too fast, too deep) drops CO₂ and causes tingling or dizziness. Stop immediately if you feel symptoms and breathe normally.
Next step
Practice your custom pattern with a guided visual pacer and audio cues.
Open Breathing → Open Breath Lab