FROM SCATTERED → PRESENT
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.
Minimum Effective Dose
1:30
Minimum session: 2 min. Breath cycle: 10s per round.
Breath pattern
4s in→6s out
4 seconds in, 6 seconds out
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.