Flow
Before a session
Three minutes of 5.5 in, 5.5 out settles your pace before you start moving.
Breathe with FLO
A guided breathing practice for training, focus and the evening after. Pick a pattern, follow the circle.
Guided breathing
Slow it down.
Pick a pattern, follow the circle, and let the count do the thinking.
Ready when you are
Box
Between sets
Four counts in, hold, out, hold. A steady reset while your heart rate comes down.
Wind down
After, or before deep work
In for four, hold for seven, out for eight. A longer exhale to close the session.
In pursuit of flow
Flow starts with pace. Slow the breath, and training, work and the rest of the day stop competing for your attention.
Breathing questions
What is box breathing?
Box breathing is four equal counts: breathe in for four, hold for four, breathe out for four, hold for four, then repeat. It's simple to follow between sets or before a task that needs focus.
What is the Flow pattern?
Flow is slow, even breathing at about five and a half seconds in and five and a half seconds out, close to six breaths a minute. It's the rhythm the whole FLO site moves to.
How long should I practise?
Start with one minute. Three to five minutes is a good length before a session or at the end of the day. Stop and breathe normally if you feel light-headed.
Do I need to sign up?
No. It runs in your browser, nothing is sent anywhere, and the count of sessions you've finished stays on your device.
A breathing guide, not medical advice. If you feel dizzy or unwell, stop and breathe normally.