Decoding the 4 Protocols
Breathing isn’t just “in and out.” Different rhythms unlock different biological states. Our Soft Breathe app features four scientifically backed patterns. Here is how to use them:
1. Relax (4-6)
- The Ratio: Inhale 4s, Exhale 6s.
- The Effect: By making the exhale longer than the inhale, you maximize vagal tone.
- Best For: General stress relief and cooling down after a busy meeting.
2. Balance (5-5)
- The Ratio: Inhale 5s, Exhale 5s.
- The Effect: Coherent breathing. It aligns your heart rate with your breath cycle (Resonance Frequency).
- Best For: Resetting before a task. It’s not “sleepy,” it’s “ready.”
3. Focus (Box Breathing 4-4-4-4)
- The Ratio: Inhale 4, Hold 4, Exhale 4, Hold 4.
- The Effect: The “holds” build CO2 tolerance, which can sharpen mental clarity and calm the nerves without dulling the senses.
- Best For: High-stakes situations. This is used by Navy SEALs for tactical composure.
4. Sleep (4-7-8)
- The Ratio: Inhale 4, Hold 7, Exhale 8.
- The Effect: A powerful sedative for the nervous system. The long exhale is deeply relaxing.
- Best For: Insomnia or severe anxiety.