{
  "version": 1,
  "protocols": {
    "cold_plunge": {
      "name": "Cold Plunge",
      "color": "#4a9dc4",
      "tagline": "The 1-3 minute hormetic hit — dopamine, mitochondrial biogenesis, BAT activation",
      "type": "countdown",
      "safety": "Never plunge alone. Skip if pregnant, cardiac, or hypertensive without a doctor's OK. Ease in over weeks — 30 sec is enough at the start.",
      "durations": [
        {
          "label": "30 sec",
          "seconds": 30,
          "sub": "Starter"
        },
        {
          "label": "60 sec",
          "seconds": 60,
          "sub": "Standard"
        },
        {
          "label": "2 min",
          "seconds": 120,
          "sub": "Söberg dose (BAT)"
        },
        {
          "label": "3 min",
          "seconds": 180,
          "sub": "Advanced"
        }
      ],
      "guidance": [
        {
          "at": 0,
          "text": "Deep breath in. Step in slowly."
        },
        {
          "at": 0.2,
          "text": "Slow nasal breathing. Extend the exhale."
        },
        {
          "at": 0.5,
          "text": "Halfway. Stay present."
        },
        {
          "at": 0.85,
          "text": "Almost there. Hold form."
        }
      ],
      "reference": "cold-plunge-101-honest-look-at-hormesis",
      "icon": "snowflake"
    },
    "sauna": {
      "name": "Sauna Session",
      "color": "#e67e50",
      "tagline": "Heat shock proteins, cardiovascular training, longevity signal",
      "type": "countdown",
      "safety": "Hydrate before + after. Skip if pregnant, on medications that affect heat tolerance, or with unmanaged heart issues. Get out at first sign of dizziness.",
      "durations": [
        {
          "label": "10 min",
          "seconds": 600,
          "sub": "Starter"
        },
        {
          "label": "15 min",
          "seconds": 900,
          "sub": "Standard"
        },
        {
          "label": "20 min",
          "seconds": 1200,
          "sub": "Laukkanen dose"
        },
        {
          "label": "25 min",
          "seconds": 1500,
          "sub": "Advanced"
        }
      ],
      "guidance": [
        {
          "at": 0,
          "text": "Settle in. Slow breathing."
        },
        {
          "at": 0.25,
          "text": "Sip water. Body's adapting."
        },
        {
          "at": 0.5,
          "text": "Halfway. Notice your temperature."
        },
        {
          "at": 0.85,
          "text": "Final stretch. Cool down slow after."
        }
      ],
      "reference": "sauna-therapy-heat-shock-proteins-honest-catalog-look",
      "icon": "flame"
    },
    "box_breathing": {
      "name": "Box Breathing",
      "color": "#24dcbc",
      "tagline": "4-4-4-4 — Navy SEAL stress protocol with the most RCT data",
      "type": "cyclic",
      "safety": "Safe for almost everyone. If you feel light-headed, shorten the hold phases to 3 seconds.",
      "cycle": [
        {
          "phase": "inhale",
          "seconds": 4,
          "text": "Breathe in",
          "color": "#24dcbc"
        },
        {
          "phase": "hold",
          "seconds": 4,
          "text": "Hold",
          "color": "#ffd86b"
        },
        {
          "phase": "exhale",
          "seconds": 4,
          "text": "Breathe out",
          "color": "#4a9dc4"
        },
        {
          "phase": "hold",
          "seconds": 4,
          "text": "Hold",
          "color": "#7a4cc4"
        }
      ],
      "durations": [
        {
          "label": "3 min",
          "seconds": 180,
          "sub": "Quick reset"
        },
        {
          "label": "5 min",
          "seconds": 300,
          "sub": "Standard"
        },
        {
          "label": "10 min",
          "seconds": 600,
          "sub": "Deep session"
        }
      ],
      "reference": "breathwork-protocols-actual-rcts",
      "icon": "wind"
    },
    "physiological_sigh": {
      "name": "Physiological Sigh",
      "color": "#7a4cc4",
      "tagline": "Two inhales + one long exhale — Balban 2023 fastest stress-reducer tested",
      "type": "cyclic",
      "safety": "Safe. Sit or stand. Don't force the inhales.",
      "cycle": [
        {
          "phase": "inhale",
          "seconds": 2,
          "text": "Inhale through nose",
          "color": "#24dcbc"
        },
        {
          "phase": "inhale2",
          "seconds": 1,
          "text": "Second short inhale (top off)",
          "color": "#4ae6c4"
        },
        {
          "phase": "exhale",
          "seconds": 5,
          "text": "Long exhale through mouth",
          "color": "#4a9dc4"
        }
      ],
      "durations": [
        {
          "label": "1 min",
          "seconds": 60,
          "sub": "Reset"
        },
        {
          "label": "3 min",
          "seconds": 180,
          "sub": "Balban dose"
        },
        {
          "label": "5 min",
          "seconds": 300,
          "sub": "Deep session"
        }
      ],
      "reference": "breathwork-protocols-actual-rcts",
      "icon": "wind"
    },
    "contrast_therapy": {
      "name": "Contrast Therapy",
      "color": "#c4682f",
      "tagline": "Alternating heat + cold. Combines sauna + plunge into one protocol.",
      "type": "sequence",
      "safety": "Same as cold + sauna individually. If either is off-limits for you, skip contrast.",
      "cycles": [
        {
          "phase": "sauna",
          "label": "Sauna",
          "seconds": 180,
          "color": "#e67e50",
          "icon": "flame"
        },
        {
          "phase": "plunge",
          "label": "Cold plunge",
          "seconds": 60,
          "color": "#4a9dc4",
          "icon": "snowflake"
        },
        {
          "phase": "sauna",
          "label": "Sauna",
          "seconds": 180,
          "color": "#e67e50",
          "icon": "flame"
        },
        {
          "phase": "plunge",
          "label": "Cold plunge",
          "seconds": 60,
          "color": "#4a9dc4",
          "icon": "snowflake"
        },
        {
          "phase": "sauna",
          "label": "Sauna",
          "seconds": 180,
          "color": "#e67e50",
          "icon": "flame"
        },
        {
          "phase": "plunge",
          "label": "Cold plunge",
          "seconds": 60,
          "color": "#4a9dc4",
          "icon": "snowflake"
        }
      ],
      "durations": [
        {
          "label": "3 rounds",
          "sub": "Total ~12 min",
          "roundCount": 3
        }
      ],
      "reference": "contrast-therapy-sauna-plunge-cycles",
      "icon": "thermometer"
    }
  }
}