Extended Box Breath
Same tempo as the standard Box Breath: inhale 4, hold 4, exhale 4, hold 4. Six rounds instead of four. Ninety seconds total.
Why it works
Section titled “Why it works”The first three rounds of box breath get you into a coherent rhythm. The next three settle the system into it. By round six, heart rate variability has shifted into a clearly different state than where you started, and the next block of work gets a meaningfully cleaner baseline. Worth the extra thirty seconds when the block ahead is hard.
When to run it
Section titled “When to run it”- At the end of a deep-work block before context-switching
- When you have been heads-down for more than an hour and need a real reset
- Before a high-stakes review or interview
- When you can feel that 60s would not be enough
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 extended_box |
Use the 60s version as your default, the 90s version when the block ahead deserves it.