Coach Toolkit
Breathing Pacer
Pick a pattern, press start, and follow the circle. Breathe in as it grows and out as it shrinks.
Good before bed, or any time the day feels like a lot.
Nothing is sent anywhere. We only remember your last settings on this device.
Keep it light and comfortable. If you feel dizzy, stop and breathe normally.
Breathwork is calming support, not medical care. If anxiety is getting worse, see a doctor or a licensed mental health professional. In a crisis, call or text 988.
Why slow breathing?
Slow breathing, around 6 breaths a minute, raises heart rate variability. That's a marker of the body's rest-and-digest side (Laborde et al., 2022). The "longer exhale" pattern here is 6 breaths a minute: 4 seconds in, 6 seconds out.
For coaches
- Do one round together on the call first, so the client knows what "light and comfortable" feels like.
- Suggest box breathing or the longer exhale for 2–5 minutes before bed, and three deep breaths as a reset in a stressful moment.
- If a client feels dizzy, they stop and breathe normally. If stress, anxiety or poor sleep keeps getting worse, refer them to their doctor or a licensed mental health professional. In a crisis, 988.
- From the Weight Loss Coach Certification, Lessons 14.1–14.2 (breathwork and calming the nervous system).
Want a coach to walk you through it?
Free Call — Let's ChatNo pitch. We'll talk about where you're stuck and whether this is a fit.