{"name":"Breathing patterns","license":"CC BY 4.0, attribute Breath Harbor","source":"https://breathharbor.com/tools/breathing-timer","patterns":[{"id":"box","name":"Box breathing","phases":[{"kind":"inhale","label":"Breathe in","seconds":4},{"kind":"hold","label":"Hold","seconds":4},{"kind":"exhale","label":"Breathe out","seconds":4},{"kind":"hold","label":"Hold","seconds":4}],"cycle_seconds":16,"breaths_per_minute":3.75,"best_for":"Steadying yourself before or during a stressful moment.","caution":"If the holds feel uncomfortable, shorten them to 2 or 3 seconds."},{"id":"478","name":"4-7-8 breathing","phases":[{"kind":"inhale","label":"Breathe in","seconds":4},{"kind":"hold","label":"Hold","seconds":7},{"kind":"exhale","label":"Breathe out","seconds":8}],"cycle_seconds":19,"breaths_per_minute":3.16,"best_for":"Winding down before sleep.","caution":"The long hold can feel like a lot at first. Start with four rounds and skip the hold if you feel lightheaded."},{"id":"sigh","name":"Physiological sigh","phases":[{"kind":"inhale","label":"Breathe in","seconds":2},{"kind":"inhale","label":"Top up","seconds":1},{"kind":"exhale","label":"Long breath out","seconds":6}],"cycle_seconds":9,"breaths_per_minute":6.67,"best_for":"Trying an exhale-focused pattern during an everyday pause.","caution":null},{"id":"coherent","name":"Coherent breathing","phases":[{"kind":"inhale","label":"Breathe in","seconds":5.5},{"kind":"exhale","label":"Breathe out","seconds":5.5}],"cycle_seconds":11,"breaths_per_minute":5.45,"best_for":"A longer, gentle practice to settle your whole body.","caution":null}]}