Evidence informed5 minutes
Long Deep Breathing
Three parts of the torso, filled slowly: belly, ribs, upper chest. Exhale in reverse.
Breath
Breath
The nervous system's simplest lever. Slow, steady breath tends to settle everything else, whether you have thirty seconds or ten minutes.
- Evidence informed6 minutes
Coherent Breath
Roughly six breaths per minute — five seconds in, five seconds out. A steady rhythm to hold onto.
- Traditional practice3 minutes
Sitali Cooling Breath
Breathe in over a curled tongue, exhale gently through the nose. A way of taking heat out of a moment.
- Traditional practice5 minutes
Alternate Nostril Breathing
One nostril at a time, slow and even. A quiet way to gather scattered attention.
- Traditional practice2 minutes
Lion's Breath
A vigorous exhale with the tongue extended and the eyes wide — a traditional release of tension and self-consciousness.
- Traditional practice3 minutes
Ego Eradicator (gentle version)
A traditional Kundalini breath and arm posture, offered here in a deliberately softened form.