Free tool
Cardiac coherence breathing guide
Follow the sphere: it expands on the in-breath and contracts on the out-breath. Four rhythms available, from the 365 protocol to 4-7-8 breathing for falling asleep.
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Coherence 5-5
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Rhythm
Length
The physiological effect settles in between the third and fourth minute. A 2-minute session is a wasted session, except in an emergency, where 90 seconds of 4-6 already helps.
The three key moments
- On waking, to cut the morning cortisol peak
- Before a demanding block of work or a meeting
- Around 5 to 6 pm, to clear the day's load
This tool comes from the module
Instant Focus
The module details the baroreflex mechanism, the three key moments of the day, the five mistakes that cancel the effect, and folds breathing into a complete protocol for entering focus.