Cadence Breathing

By PJ Nestler | Fri Apr 27 2018

What is cadence breathing? Cadence breathing is one of the core breathwork modalities taught within the XPT program. A form of rhythmic breathing, cadence breathing is designed to improve breath control and create mindfulness while breathing. Using the 4 Corners of the breath can create a physiological adaptation in your body. The XPT Cadence Breathing Pattern introduces the following:

  • The basics of breathing (patterns)

  • Diaphragmatic breathing and nasal breathing

  • The 4 Corners of the breath: Inhale, Hold (at the top), Exhale, Hold (at the bottom)

Practice and Tempo

The easiest method for how to do cadence breathing is to sit upright or lay supine. This gives you the best access to your spine (straight spine) and allows you to fill your lungs more completely.

  • Nasal Inhale for three seconds

  • Hold for three seconds

  • Slow Exhale for six seconds

  • Hold at the bottom for three seconds

The tempo for Cadence Breathing is 1:1:2:1 which we double the length of the exhale. The video below demonstrates this cadence in three-second patterns. It’s suggested you repeat this pattern for 10-15 minutes. It should help calm and quiet your mind!


Drive the breath with your belly, while keeping shoulders and chest relaxed. Fill your lungs from the bottom to the top, then empty the breath out during the six-second exhale. Put your hands on your stomach and chest. Use the lower hand to ensure your lower belly expands; use you upper hand to make sure your chest isn’t doing the work.

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