Guided Breathing Player

Use normal-sized, quiet breaths. Let the lower ribs and abdomen move without forcing. The default practices contain no breath-holds and are the complete foundation of this program.

No-hold lane active. Hold-based patterns are hidden. Keep sessions short and stop immediately if you feel dizzy, tingly, panicky, or unusually short of breath.

Ready

Steady paceequal inhale and exhaleDaily no-hold default

Slightly longer exhaleabout 40% in · 60% outUse when it feels smoother

Cyclic sighinhale · small top-up · long exhaleOptional short reset

Box4 · 4 · 4 · 4Optional structured holds

4-7-84 · 7 · 8Optional; shorten if strained

Slow-breathing pace

This is a practical comfort range, not a test of your exact cardiovascular resonance rate. Choose the pace that feels easiest without taking larger breaths.

Sound cues Vibration

Slow-paced breathing can change heart-rate and blood-pressure rhythms while you practise and may help some people feel less activated. Average stress and mood benefits across studies are modest and not universal. A larger HRV oscillation during slow breathing is partly produced by the breathing pattern itself and is not proof of permanent autonomic change. This is educational practice, not treatment. © 2026 Ken Hoyer / Body Plus Fitness.