Hey, breathwork practitioners, what are the most evidence-based techniques?

Longer exhales to relax 

Longer inhales to increase alertness/energy 


Simple protocol.

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Can scale up or down as much you want based on how significant you want the effect to be. 

Generally, it’s for 1-2 minutes at most though. 

But can be useful for just a few breaths.

do you use it for minutes at a time or just a few breaths?