Which pattern should I use?
📦Box — Equal 4s phases. Great for focus and stress relief before a race.
😌Calm — Long exhale activates the parasympathetic system. Best post-run recovery.
⚡Focus — Simple two-phase rhythm. Good warm-up activation.
😴4-7-8 — Developed by Dr. Andrew Weil. Helps with sleep and anxiety.
🛠️Custom — Set your own inhale, hold, and exhale timings.