All practices
Every published practice, grouped by family. Each one carries a full script, an anchor and a timer.
Breath6
Working with the pace and length of the breath.
- Resonance at six breaths a minute
Fifteen minutes at a pace of about six breaths a minute, with no holds and no gaps. This is the rate at which the breath and the heartbeat tend to line up; the practice is to hold the pace without turning it into a performance.
- Alternate-nostril breathing
Twelve minutes of breathing through one nostril at a time. It is the most structured practice on this site, and the structure is the point: the hands have a job, so the mind has less room to wander off script.
- Hand on the belly: a diaphragm check
Six minutes and one hand. Most adults breathe into the chest without knowing it, especially at a desk. This check tells you which pattern you are running, and then gives you the shortest practice that changes it.
- Box breathing
Twelve minutes of four equal parts: in, hold, out, hold. The holds are short and never strained — this is a shape to trace, not a test of lung capacity. Box breathing is the practice to reach for when you need the mind to stop arguing.
- Extended exhale
Eight minutes on the single lever that shifts a stressed breath fastest: making the out-breath longer than the in-breath. Nothing is held, nothing is forced — the whole art is letting the exhale finish on its own.
- Four-count breath
A ten-minute practice that gives the breath one simple job: four counts in, four counts out, nothing held. The counting is scaffolding, not the point — you drop it in the last two minutes and keep the rhythm.