Optimal Breathing Protocol

Summary

Specific breathing patterns to optimize autonomic nervous system function, including stress reduction and focus enhancement.

Steps

1. Practice box breathing (4-4-4-4 pattern)
2. Implement cyclic sighing for stress relief
3. Use physiological sigh during acute stress
4. Practice nose-only breathing during exercise
5. Monitor recovery through HRV

References

• Huberman Lab: The Science & Practice of Breathing for Health