Coherence
DefaultSmooth 5.5s in, 5.5s out (~5.5 breaths/min) — the classic resonance-frequency pace for HRV.
- Inhale 5.5sExhale 5.5sCycle 11s
✓ This is your default protocol
Pick your pace
Protocols
Each protocol sets a base rhythm. During a live session the adaptive pacer starts here, then lengthens the exhale when your coherence dips — so the timing follows your nervous system.
Box
Equal 4-4-4-4 — inhale, hold, exhale, hold. Steadying and symmetric.
- Inhale 4sHold 4sExhale 4sHold 4sCycle 16s
4-7-8
Inhale 4, hold 7, long 8s exhale — a downshift toward calm.
- Inhale 4sHold 7sExhale 8sCycle 19s