Box Breath
Box breath (also called square breath, or tactical breath) is the default flowe protocol. Inhale for four counts. Hold for four. Exhale for four. Hold for four. Repeat.
Why it works
Section titled “Why it works”Box breath activates the parasympathetic nervous system through controlled CO₂ tolerance and rhythmic vagal stimulation. The 4-count cycle drops heart rate variability into a coherent pattern within two to three rounds.
It is the protocol Navy SEALs use before high-stakes operations, and the protocol most clinical researchers default to when measuring HRV-based stress reduction.
When to run it
Section titled “When to run it”- Between agent runs that returned with a hard error
- Before opening a PR review
- After a context-switch that left you scattered
- Any time your shoulders are at your ears and you did not notice
Variants
Section titled “Variants”| Duration | Rounds | Command |
|---|---|---|
| 45s | 3 | flowe reset 45 --protocol box_breath |
| 60s | 4 | flowe reset 60 --protocol box_breath |
| 90s | 6 | flowe reset 90 --protocol box_breath |
The 60-second / 4-round version is the default. Start there.