All 23 breathing protocols from A Practical Guide to Breathwork. Search, filter, and expand any technique for full instructions.
Bottom Triangle
4,0,4,4
1:2 Breathing (Vagal Stimulation)
4,0,8,0
Anti-Arousal Breathing
2-3 / 6-7
Balanced Breathing
5,0,5,0
Peaceful Apneas
Deep breath, let go, hold
Top Triangle
4,4,4,0
Kapalbhati (Skull Shining)
Active exhale, passive inhale
Bhastrika (Bellows Breath)
Active inhale + exhale
Box Breathing
4,4,4,4
4-7-8 Breathing (Cadence of Happiness)
4,7,8,0
4-1-8-0 Competition Breathing
4,1,8,0
One Breath Break
Full in, hold, exhale, neutral hold
Big Bottom Triangle (CO2 Builder)
4,0,4,6+
Jolly Green Giant (Pre-Exercise)
Variable
Post-Workout Downshift
Calming protocol of choice
Standard Super Ventilation
1,0,1,0 × 15-30
Extreme Hypoxia Super Ventilation (2:2 with Sips)
2,0,2,0 → hold with sips
Wim Hof Method Breathing
30 deep breaths + hold
Ocean Breathing (Ujjayi)
Slow with throat resistance
Reverse Straw Technique
Pursed-lip inhale
Observing the Breath
Natural, no control
Prayer / Mantra Breathing
Syllable-paced
Micro Dose Altered State
5 min deep + hold + clench
Which technique from the library resonated? How will you practice it this week?