Paced breathing: framework for use (box breathing, 4-7-8, coherence breathing)

What it is and where it comes from

Unlike mindful breathing (observing without changing), paced breathing techniques deliberately modify the breathing rhythm to induce a specific physiological state. The exact timer for each pattern (phase duration, cycles) lives in `packages/breath-engine` as a deterministic calculation, zero LLM; this knowledge-base entry provides the framework for use: when each technique makes sense and what evidence supports it. Box breathing (4-4-4-4) is associated with rapid regulation under pressure; 4-7-8 (Dr. Andrew Weil) is commonly used as a transition ritual toward sleep; coherence breathing (~5.5-6 breaths/min, McCraty et al., HeartMath Institute) targets maximizing heart rate variability in longer stress-regulation sessions.

• Andrew Weil, Breathing: The Master Key to Self Healing (audio program) (desde 1990s) — Popularización clínica de la técnica 4-7-8 como herramienta de relajación.
• Rollin McCraty et al., The Coherent Heart / HeartMath research summaries (2009 y posteriores) — HeartMath Institute. Investigación sobre la frecuencia de resonancia respiratoria y su efecto en la variabilidad de frecuencia cardiaca.

How to practice it

1. 1.Choose the technique based on context: box breathing for quick regulation before a specific stressful situation; 4-7-8 as a bedtime ritual; coherence breathing for a longer general stress-regulation session.
2. 2.Use the deterministic timer from `packages/breath-engine` to follow the exact rhythm — no need to count mentally.
3. 3.Start with few cycles (2-4) if it's your first time with a paced technique; mild lightheadedness from over-breathing is a sign to slow down, not push harder.
4. 4.Increase duration only once the technique feels comfortable and natural.