If you’re not working with a Lief Coach, you can choose when you receive a Downtime session by setting your Auto-Zone Training thresholds. In the Lief app, navigate to: More > Training > Auto dose training

For your first week, we recommend setting your Auto-Zone Training thresholds at 5%-10%. This means that your autodose will initiate whenever your HRV dips below the 5th percentile of your overall HRV range, and turn off once you train it back up past the 10th percentile by participating in the downtime practice.

Every week, you can adjust the Auto-Dose Training thresholds higher to increase the frequency and length of time that you get autodosed. The goal over time is to train yourself to reflexively breathe in a way that's calming to your nervous system.