Eccentryx / Exercise Atlas / recovery
Box breathing
Sit tall, tongue on roof of mouth, breathe only through the nose.
Muscles
- Primary
- breathing
- Supporting
- parasympathetic reset
Mechanics
- Pattern
- downshift breath
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Ribs expand quietly while shoulders and neck stay relaxed.
- Progression
- Add one extra round when each hold stays calm.
- Regression
- Use 3-second boxes if breath holds spike tension.
Watch for
- Rushing the hold
- Lifting shoulders on each inhale
Substitutions
- Physiological sigh
- 4-7-8 breathing
- Long exhale breathing