Breathwork
Guided breathing practices
Pick a practice, choose three, five or ten minutes, and follow the circle. Voice cues and a soft chime are optional — silence works just as well.
Calm down
Stress, nerves, a hard day
Coherent breathingFive in, five out. The steadiest place to start.
Extended exhaleIn for four, out for six. Downshift in five minutes.
Box breathingFour, four, four, four. For nerves before something that matters.
Alternate nostril (nadi shodhana)One side at a time. For a scattered head.
4-7-8 for sleepIn four, hold seven, out eight. Do it lying down.
Ujjayi (ocean breath)The soft sea sound that keeps a flow on rhythm.
Three-part breath (dirga)Belly, ribs, chest. Learn where your breath actually goes.
Physiological sighTwo breaths in, one long sigh out. Thirty seconds to steadier.
Ten-minute wind-downThree practices chained into one evening session.
Get to sleep
Do these lying in bed
Find focus
Before work or practice
- Coherent breathingFive in, five out. The steadiest place to start.
- Box breathingFour, four, four, four. For nerves before something that matters.
- Alternate nostril (nadi shodhana)One side at a time. For a scattered head.
- Ujjayi (ocean breath)The soft sea sound that keeps a flow on rhythm.
- Three-part breath (dirga)Belly, ribs, chest. Learn where your breath actually goes.
- Physiological sighTwo breaths in, one long sigh out. Thirty seconds to steadier.
Wake up
Morning fog, low energy
Want to practise with other people? See live breathwork sessions and workshops.