Breath
The simplest doorway home. A few conscious breaths can soften the body, slow the mind, and return you to this moment.
Box Breathing
4 in · 4 hold · 4 out · 4 hold
Used by Navy SEALs to calm the nervous system under stress. Equal counts settle heart rate and quiet thought.
8 min
Box Breathing
4 in · 4 hold · 4 out · 4 hold
Used by Navy SEALs to calm the nervous system under stress. Equal counts settle heart rate and quiet thought.
Sit tall. Inhale through the nose for 4. Hold gently for 4. Exhale through the nose for 4. Hold empty for 4. Repeat for the full duration without strain.
4-7-8 Relaxing Breath
4 in · 7 hold · 8 out
Dr. Andrew Weil's signature technique. A long exhale activates the parasympathetic system — a natural sedative.
6 min
4-7-8 Relaxing Breath
4 in · 7 hold · 8 out
Dr. Andrew Weil's signature technique. A long exhale activates the parasympathetic system — a natural sedative.
Place the tip of your tongue behind the upper teeth. Inhale through the nose for 4. Hold for 7. Exhale through the mouth (lips slightly parted) with a soft whoosh for 8. Do 4–8 rounds.
Coherent Breathing
5 in · 5 out
Breathing at 6 breaths per minute synchronizes heart rate variability with respiration — the science of resonance.
10 min
Coherent Breathing
5 in · 5 out
Breathing at 6 breaths per minute synchronizes heart rate variability with respiration — the science of resonance.
Sit comfortably. Inhale smoothly through the nose for 5 seconds, exhale smoothly through the nose for 5 seconds. No holds. Keep the breath even and quiet.
Bhramari (Bee Breath)
4 in · 7 humming exhale
An ancient pranayama. The humming vibration calms the mind quickly and reduces anxious rumination.
7 min
Bhramari (Bee Breath)
4 in · 7 humming exhale
An ancient pranayama. The humming vibration calms the mind quickly and reduces anxious rumination.
Close the ears gently with your thumbs. Inhale through the nose for 4. Keep the mouth closed and hum a long low 'mmmm' for 7 — feel the vibration in your skull. Repeat 8–12 rounds.
Nadi Shodhana
4 in · 6 out · alternate nostrils
Alternate-nostril breathing balances the left and right hemispheres and the two branches of the autonomic nervous system.
9 min
Nadi Shodhana
4 in · 6 out · alternate nostrils
Alternate-nostril breathing balances the left and right hemispheres and the two branches of the autonomic nervous system.
Right hand: fold index & middle fingers in (Vishnu mudra). Close right nostril with thumb, inhale left 4. Close left with ring finger, release thumb, exhale right 6. Inhale right 4, switch, exhale left 6. That is one round.
Kapalabhati (Breath of Fire)
Rapid sharp exhales · ~60/min
Energizing cleansing breath. Builds heat, sharpens focus, clears mental fog. Avoid during pregnancy or with high blood pressure.
4 min
Kapalabhati (Breath of Fire)
Rapid sharp exhales · ~60/min
Energizing cleansing breath. Builds heat, sharpens focus, clears mental fog. Avoid during pregnancy or with high blood pressure.
Sit upright. Take a normal inhale, then exhale sharply through the nose by snapping the belly in toward the spine. Inhales happen passively. About 1 exhale per second. Do 30 rounds, rest, repeat 2–3 times.
Sitali (Cooling Breath)
6 in through tongue · 6 out through nose
A cooling pranayama for anger, frustration, or summer heat. The curled tongue draws cool air across the body.
5 min
Sitali (Cooling Breath)
6 in through tongue · 6 out through nose
A cooling pranayama for anger, frustration, or summer heat. The curled tongue draws cool air across the body.
Curl the tongue into a tube (or purse the lips if you can't). Inhale slowly through the tongue for 6, feel the coolness. Close the mouth and exhale through the nose for 6. Repeat for the duration.
Wim Hof Round
30 fast deep breaths · long retention · recovery hold
A modern breathwork made famous by Wim Hof. Combines hyperventilation cycles with breath retention. Increases focus, alkalizes blood, releases adrenaline.
12 min
Wim Hof Round
30 fast deep breaths · long retention · recovery hold
A modern breathwork made famous by Wim Hof. Combines hyperventilation cycles with breath retention. Increases focus, alkalizes blood, releases adrenaline.
Take 30 deep belly breaths — fully in, let out passively. After the last exhale, hold empty as long as comfortable. When you must breathe, take a deep inhale and hold for 15 seconds. Release. Rest 1 minute. Do 3 rounds. Practice seated or lying — never in water.