Module 2 · Breath as Medicine
Clinical Breathwork Protocols
Three evidence-based techniques — each produces measurable physiological effects in under 10 minutes.
Protocol 1 · Coherent Breathing — 5.5 BPM
Breathing at exactly 5.5 breaths per minute synchronises the cardiovascular system’s resonance frequency with respiratory rhythm — producing maximum HRV. Inhale slowly through the nose for 5.5 seconds, exhale slowly through the nose for 5.5 seconds. No pause. Continue for 5–20 minutes.
Primary effect
+50% HRV in a single 7-minute session
Bernardi · Circulation 2001
Indicated for
Chronic stress, hypertension, anxiety, cardiac rehab, sleep onset
Dose
5 min daily minimum · 20 min for clinical effect
Protocol 2 · Physiological Sigh
The fastest-acting breathwork intervention known. Double inhale through the nose (first breath full, second sniff tops up the lungs), followed by a long, slow exhale through the mouth. One to three cycles. The extended exhale activates the parasympathetic branch immediately.
Primary effect
Fastest acute stress reduction of any breathwork technique
Balban et al. · Cell Reports Medicine 2023
Indicated for
Acute anxiety, pre-procedure stress, performance situations
Dose
1–3 cycles as needed · effect is immediate
Protocol 3 · Extended Exhale (4-7-8)
Inhale for 4 counts, hold for 7, exhale for 8. The extended exhale ratio (exhale longer than inhale) is the core mechanism — it activates the vagus nerve and shifts the autonomic balance toward parasympathetic dominance. Used as a pre-sleep protocol and for sustained anxiety management.
Primary effect
Parasympathetic activation · sleep onset · sustained calm
Indicated for
Insomnia, generalised anxiety, evening wind-down
Dose
4 cycles · maximum 8 cycles in a session
Learn these in the Bioveda program.
Module 2 covers these protocols in clinical depth — mechanism, dosing, contraindications, and teaching methodology.
Yoga for Healthcare 