Tactical & Focus
Triangle Breathing
- Structure
- 4 in, 4 hold, 4 out. (Or 4 in, 4 out, 4 hold).
- Benefit & Nervous System Impact
- Gentle focus, less rigid than Box Breathing; Balancing.
- Duration & Rationale
- 3-5 min (Breaks up rumination).
- Best For
- Mild anxiety, transitioning between tasks.
- Good If Combined With
- Screen breaks, closing eyes.
- Source / Origin
- Clinical Psychology / Biofeedback
- Intensity & Safety
- Low.
Related techniques
Anti-G Straining Maneuver (AGSM / "Hick" Breath)
Tactical & Focus
Rapidly spikes blood pressure to prevent blood from pooling in the legs; Extreme Upregulation.
Iron Shirt Breathing (Tie Shan Shan)
Tactical & Focus
Creates a pneumatic shock absorber against strikes; Extreme Upregulation.
The Stoic Pause (Prohairesis)
Tactical & Focus
Engages the prefrontal cortex (Logos), overrides the amygdala; Downregulating.