Five rungs, matched to physiological state
The Cardiac Breathwork Ladder
Most guides tell you how to breathe. Few tell you when. The ladder organizes techniques by physiological state, not by name or origin, so you reach for the right one for where your body actually is.
Acute stress spike, racing heart
The EYANA Reset (physiological sigh, then six breaths a minute)
90 seconds
Sustained anxiety, mild
Extended exhale, four in and six to eight out
5 to 10 minutes
Background stress, chronic; resting heart rate up, HRV low
Coherent or resonance breathing at about 5.5 breaths a minute
10 to 20 minutes, daily
Pre-sleep, wired but tired
A 4:6 ratio, no holds, lying down
10 minutes
Performance prep, not anxious; want to be sharp
Box breathing, four counts each side, three to five cycles
2 minutes
A caution
The ladder is a heuristic for healthy adults. If you have a cardiac condition, hypertension, COPD, or panic disorder, read the Mogire Contraindication Framework before choosing a rung.
EYANA is health education, not medical advice. It does not diagnose, treat, or replace your physician, and nothing here is a reason to start, stop, or change any medication or treatment. If you have a heart or lung condition, read the Mogire Contraindication Framework first and talk to your doctor. If you have chest pain, fainting, or a racing heart that will not settle, seek medical care.