Coaching practices for Andrew Huberman Breathing

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Andrew Huberman Breathing, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• I’m lying there and the breathing is starting to make everything strange and intense, and every instinct is screaming at me to slow it down and pull back to safe
• I breathe fast and shallow and high in my chest all day, like I’m always slightly starved for air and have to take big gulps
• I suspect I’ve been breathing wrong my whole life
• I’m not in a panic, just chronically wound a little too tight, and I want a steady daily breathing rhythm I can settle into for a few minutes to bring my whole system down a notch
• I’m doing the slow breathing right but it doesn’t seem to be doing much, and I just noticed all the movement is up in my chest

Practices that may help

1. Connected circular breathing — the core technique
   Breathe continuously without pauses between inhale and exhale, faster than normal.
   Holotropic Breathwork, Made Practical
2. 4-7-8 Breathing, Made Practical
   The 4-7-8 breathing pattern (inhale 4 counts, hold 7, exhale 8) is a slow-breathing technique that activates the parasympathetic nervous system through extended exhalation and paced respiration. The slow-breathing mechanism driving its effects is well supported by autonomic physiology research; Andrew Weil’s specific claims about the pattern (including falling asleep in 60 seconds) are anecdotal. The pattern works because it is slow and exhale-dominant — the specific count ratios are a convention, not a magic formula.
3. Reduced-volume breathing to raise CO2 tolerance
   Breathe slightly less than your body demands — a mild air hunger — to recalibrate the CO2 set point.
   Nasal Breathing for Performance
4. Assess your baseline breathing pattern
   Observe your resting breathing for one minute to diagnose chronic over-breathing before you try to fix it.
   The Oxygen Advantage, Made Practical
5. Coherent breathing — 5–6 breaths per minute
   Breathe at roughly 5.5 breaths per minute (about 5 seconds in, 5 seconds out) to maximize heart rate variability and autonomic balance.
   The Relaxation Body-Mind, Made Practical
6. Breathe diaphragmatically for maximum resonance effect
   Resonance frequency breathing only achieves maximum HRV amplitude when driven by the diaphragm, not the chest.
   Resonance Frequency Breathing, Made Practical
7. The Wim Hof breathing technique
   Rounds of deep cyclic breathing followed by a breath retention on the exhale.
   The Wim Hof Method, Honestly Assessed
8. Paced breathing: make the exhale longer than the inhale
   Breathe in for 4 counts, out for 6–8 — the extended exhale activates the parasympathetic nervous system.
   TIPP: DBT’s Crisis Skill for Rapidly Lowering Emotional Intensity
9. Bhramari (humming bee breath)
   Exhale on a humming sound with fingers covering the ears to deepen the vagal vibration.
   Nostril Breathing: Pranayama for Calm and Focus
10. 5-5 breathing (five in, five out)
    Breathe in for five seconds and out for five seconds, continuously, for five to twenty minutes.
    Coherent Breathing, Made Practical

Describe your situation in your own words to search the complete practice library.