Start with how you want to feel, then choose a session length. BPF selects the matching breathing pattern while keeping the full protocol, voice, sound, theme, and haptic controls available below.
The Breath Protocol · guided practice
Readiness lane
Your Breath Protocol method is running in the BPF Breathing Player. Completion will be saved back to your Breath Protocol records.
Inhale, hold, exhale, hold. Smooth and controlled.
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Inhale 4 · Hold 4 · Exhale 4 · Hold 4 · 8 rounds
Synchronized Breathing Glow: Start opens a low-stimulation full-screen glow that expands on inhale, holds steady, and contracts on exhale. Exit Scene returns to the controls without changing the breath clock.
How do you want to feel?
Choose a goal and BPF will select a matching breathing pattern and a sensible starting duration. You can still change either one below.
Choose Protocol
Choose by goal: Box for focus/composure · 4-7-8 for wind-down · Slow Nasal for relaxation · Coherent for a steady six-breaths-per-minute rhythm · Humming Breath for calm + settle · Cyclic Sigh for a brief stress reset. For Humming Breath, inhale gently through the nose, then make an easy closed-mouth “mmm” through the exhale. For Cyclic Sigh, take a comfortable inhale, then add one small easy top-up inhale while the cue finishes, followed by a slow long exhale. Keep both inhales comfortable, not maximal. If you feel lightheaded or uncomfortable, stop and return to normal breathing.
Choose Session Length
Session lengths use complete breathing cycles. Some protocols finish a few seconds before or after the displayed minute target rather than cutting a breath cycle in half.
Breath Protocol Pace
This preserves the Breath Protocol's original adjustable 5.5–7 breaths/minute range. Choose the easiest normal-sized breathing rhythm; it is not a performance target.
Choose Coach
Voice Cue Mode
Background Sound
Choose a low-volume environment beneath the timed breath cues. It stays softly audible under coach guidance. The breath clock stays authoritative; background sound never controls inhale or exhale timing.
Nature + Water
Simple + Quiet
Choose Theme
45%
60%
50%
Breathe gently. If you feel dizzy, uncomfortable, or short of breath, stop and return to normal breathing.