Pillar 2 of 5 · Techniques

Breathing techniques, rated by evidence

Every technique gets one canonical page in the same shape: what to try in sixty seconds, the mechanism in plain English, and the evidence with a Breath Honesty Scale rating. Every page also carries an honest section on when not to do the technique. No technique is oversold. The rating tells you how much the evidence actually supports.

11 techniques in this pillar

In this pillar

3 live · 8 in development
Box breathing: what the military popularized, and the real physiology
4 · Promising
4-7-8 breathing: the technique with no clinical trials
2 · Theoretical
Energizing breathing: waking the body without caffeine
2 · Theoretical
The physiological sigh: the fastest well-studied reset in development
4 · Promising
Coherent and resonance breathing at six breaths a minute in development
5 · Solid
Diaphragmatic breathing: what it is, what it is not in development
4 · Promising
The extended exhale: four in, six to eight out in development
4 · Promising
Alternate nostril breathing, honestly read in development
3 · Early
The Wim Hof method: what it does and where the danger is in development
2 · Theoretical
Inspiratory muscle strength training for blood pressure in development
3 · Early
Breath prayer: the physiology behind a third-century practice in development
4 · Promising

The rating is the Breath Honesty Scale: how much the evidence actually supports a technique, from 5 (Solid) to 1 (Unsupported). Pieces marked in development are being written to the full EYANA standard, with primary citations and a contraindication check.

The EYANA Reset A 90-second protocol The Cardiac Breathwork Ladder When to do what The Mogire Contraindication Framework When not to The Breath Honesty Scale How we rate the evidence The EYANA Technique Taxonomy How the techniques sort
Back to EYANA · All breath guides

EYANA is health education, not medical advice. EYANA does not diagnose, treat, or replace your physician, and nothing here is a reason to start, stop, or change any medication or treatment. If you have a heart or lung condition, read the Mogire Contraindication Framework first and talk to your doctor. If you have chest pain, fainting, or a racing heart that will not settle, seek medical care.