Arrive
Arrive brings your attention back into your body. It uses a longer exhale to activate your parasympathetic nervous system — the part that calms you down.
Breath pattern
4 seconds in, 6 seconds out
How to practice it
- Find a comfortable position, seated or standing
- Breathe following the pattern: 4 seconds in, 6 seconds out
- Continue for 1:30, letting each cycle settle your rhythm
- Press your feet flat into the floor. Feel the ground push back.
Settle your body
Small physical cues help the breathing land. Use any that work for you:
- Press your feet flat into the floor. Feel the ground push back.
- Let your palms rest wherever they fall. Stop arranging yourself.
- Scan from your jaw to your shoulders. Wherever you're gripping, let it soften.
- Let your hands go heavy. You don't need to hold anything right now.
When to use it
Use when you're distracted, restless, or can't settle into what's in front of you.
The science
The 4:6 ratio creates a resonance frequency in heart rate variability. Your heart rate rises on the inhale and falls on the exhale — when the exhale is longer, net parasympathetic tone increases. Research (Lehrer & Gevirtz, 2014) shows HRV changes begin at 60–90 seconds of coherent breathing. Nine full cycles at 10 seconds each gives the baroreflex time to entrain.
Other Shift modes
Pair with movement
Combine breathwork with mobility or bodyweight training.
Shift is built into BaselineBody.
The system picks the right protocol based on your state, then guides you through with binaural beats, haptic feedback, and timed breathing cues.
Free to try
