Recharge
Recharge is permission to stop. A slow breath settles your system, then everything goes quiet so you can rest.
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 3 min, letting each cycle settle your rhythm
When to use it
Use when you need a nap, a reset between meetings, or just five minutes to close your eyes.
The science
Extended exhale breathing (4:6 ratio) activates the parasympathetic nervous system by stimulating the vagus nerve during the longer exhalation phase. The slower 10-second cycle reduces respiratory rate, lowering heart rate and cortisol. Combined with minimal narration and no physical cues, the protocol creates conditions for genuine rest within minutes.
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
