Breathing techniques
Every practice here starts with its counts, then the steps, then what the research does and doesn't say. The numbers come from the timings Pulmonaut uses.
The techniques
| Technique | Pattern | One round | Good for |
|---|---|---|---|
| Box breathing | 4 in · 4 hold · 4 out · 4 hold | 16 s | Steadying yourself under pressure |
| 4-7-8 breathing | 4 in · 7 hold · 8 out | 19 s | Winding down for sleep |
| Coherent breathing | Equal in and out, 4 to 12 s each | 8 to 24 s | Settling a busy body |
| CO₂ table | Eight holds, shorter rests | About 17 min | Breath-hold training |
Safety: Breath holds: lie down, face up. Never in or near water. Never alone.
More guides follow: Resonance, 1:2, Triangle, Nadi Shodhana, Surya Bhedana, Chandra Bhedana, Tummo, O₂ tables, and Control Pause.
Practice it in Pulmonaut
Box, Coherent, and 4-7-8 are free in Pulmonaut. A voice counts every phase over a soundscape you choose.
By The Pulmonaut team. Published October 14, 2026. Last checked October 14, 2026.