Breathing pacer

1. Pick a quick pick, or choose a pattern and a length.
2. Press Start (or Space) and breathe with the shape: in while it grows, out while it shrinks, still while it holds.
3. Breathe through your nose if you can, and let the out-breath be slow rather than forced.
4. Feeling light-headed? Stop, breathe normally, and pick a gentler pattern like Coherent.

Slow breathing with a long exhale is one of the few calming tools you can use mid-session. In a month-long trial, five minutes a day of exhale-focused "cyclic sighing" improved mood and lowered breathing rate, a little more than mindfulness meditation did; box breathing was one of the techniques tested (Balban et al., 2023 (opens in a new tab)).

Breathing at around six breaths a minute makes your heart rate rise and fall in larger waves with each breath, which is the basis of heart-rate-variability biofeedback; the best pace varies a little from person to person (Lehrer & Gevirtz, 2014 (opens in a new tab)). The evidence for 4-7-8 is thin: one small study saw heart rate and blood pressure dip right after a few rounds (Vierra et al., 2022 (opens in a new tab)).

• Between rounds or on a respawn timer: two or three physiological sighs.
• After a loss that stings: two minutes of Coherent before you queue again.
• Before ranked: a few minutes of Box to settle your hands.
• Before an exam: a few minutes, if it helps you feel steadier. One classroom study found students felt better, though scores didn't change; see tools for students.
• Before prayer, meditation or quiet reflection: a few slow minutes, if you like to start quietly.
• When you can't switch off after a late session: 4-7-8 with the lights low.