Breathing Protocols
Breathe like a longevity scientist
Different breathing patterns produce different states. Researchers have mapped specific protocols to specific outcomes — calm, focus, energy, or sleep.
Match protocol to purpose
Match each breathing technique to its primary benefit.
This step is interactive — open the Thier app to try it.
The physiological sigh
A double inhale through the nose followed by a long exhale through the mouth. Stanford research shows this is the fastest way to reduce stress in real-time — works in a single breath cycle.
Fill in the blank
Complete the breathing ratio.
This step is interactive — open the Thier app to try it.
The ratio matters more than the count
Making your exhale longer than your inhale activates parasympathetic response. Any ratio works — 4:6, 3:6, 4:8. Start where you're comfortable.
Estimate the research
How many minutes of daily breathwork does research suggest for stress reduction benefits?
This step is interactive — open the Thier app to try it.
Key Takeaway
The physiological sigh is your emergency brake. Box breathing is your daily practice. Just 5 minutes a day rewires your nervous system over weeks.