When the user is anxious / can't fall asleep / snores / mouth-breathes / wants better workouts / curious about breathwork — apply the evidence-graded subset of Nestor's framework: nasal-only as default, slow exhale ~6 breaths/min for HRV + parasympathetic activation, longer exhale than inhale, hum t
When the user is anxious / can't fall asleep / snores / mouth-breathes / wants better workouts / curious about breathwork — apply the evidence-graded subset of Nestor's framework: nasal-only as default, slow exhale ~6 breaths/min for HRV + parasympathetic activation, longer exhale than inhale, hum to amplify nasal NO. Skill is **strictly evidence-graded by practice**: slow exhale (best evidence),
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