Explore the library, organized by what each technique does to your nervous system.
What do you need?
Change how you feel in minutes.
Slow the system down, longer exhales and gentle rhythms that engage the parasympathetic brake.
The 4-7-8 breathing technique is a powerful method that promotes relaxation, reduces anxiety, and helps manage cravings.
Combines breathing with progressive muscle relaxation for deep relaxation and stress relief.
A calming yogic breathing technique where you exhale with a humming sound to soothe the nervous system and improve sinus drainage.
A double inhale followed by a long, slow exhale, the fastest evidence-based way to down-shift acute stress in real time.
A simple relaxing breath that makes the exhale twice as long as the inhale, leaning on the calming half of every breath cycle.
A sustained practice of double-inhale sighs with long exhales, shown in research to lift mood and lower stress more than mindfulness alone.
A cooling yogic practice of breathing in through the left nostril to invite calm, traditionally used to quiet the mind before sleep.
A cooling pranayama that draws breath across a curled tongue like a straw, said to cool the body and calm irritability.
A cooling variation of Sitali for those who can't curl the tongue: inhale through the teeth with a soft hiss, then exhale through the nose.
A deliberate post-exertion downshift: slow nasal breaths with a longer exhale to bring heart rate and breathing back to baseline faster.
Even out the system, symmetric rhythms that steady heart, breath, and attention.
Box breathing, also known as square breathing, is a technique used to calm yourself down with a simple 4-second breathing pattern. Used by Navy SEALs for stress management.
Alternate nostril breathing is a yogic breath control practice that brings balance and harmony to the brain and body.
Slow, even breathing at around five to six breaths per minute, the 'resonance frequency' where heart rate and breath synchronise.
The yogic foundation of equal-ratio breathing: inhale and exhale for the same count, with no holds, steadying and beginner-friendly.
A three-sided cousin of box breathing (inhale, hold, exhale for equal counts) offering focus and calm with a single, gentle breath-hold.
An advanced form of alternate-nostril breathing that adds a breath-hold after each inhale, deepening focus and breath control.
Hold attention on the breath, the doorway to focus and presence.
A mindfulness technique where you count each breath cycle to improve focus and develop concentration.
A grounding wind-down that pairs a long, slow breath with a slow sweep of attention through the body, releasing tension region by region.
The 'victorious breath' of yoga: a soft ocean-like sound made by gently narrowing the throat, which lengthens and steadies each breath.
The complete yogic breath: filling the belly, then the ribs, then the upper chest in one smooth inhale, and releasing in reverse.
Discharge stored tension, sound- and body-based breaths that let it out.
A somatic, trauma-informed breath that voices a low 'voo' sound on a long exhale, using vibration to settle the body and tone the vagus nerve.
A playful, tension-releasing yogic breath: a powerful open-mouthed exhale with the tongue out and a soft roar, releasing tension in the face and throat.
Build energy and alertness, stimulating patterns that raise arousal.
A rapid breathing technique designed to increase alertness and energy levels quickly. Also known as bellows breathing.
The Wim Hof Method combines breathing, cold therapy, and commitment to improve your health and performance.
An energising yogic cleansing breath built on sharp, active exhales and passive inhales, invigorating and warming.
A rapid, rhythmic Kundalini breath with equal, active inhales and exhales through the nose, building heat, energy, and focus.
A warming, activating yogic practice of breathing in through the right nostril to raise energy and alertness.
An advanced Tibetan 'inner fire' practice combining forceful breathing and visualisation to generate internal heat, the tradition behind modern cold-exposure breathing.
Know your baseline: the Control Pause is a 1-minute self-test that tells you where to start.
Capacity work that compounds over weeks.
Rebuild everyday breathing mechanics, clinically rooted, foundational work.
Diaphragmatic breathing, or belly breathing, is a deep breathing technique that engages your diaphragm and helps you breathe more efficiently.
A simple technique to slow your breathing rate and improve ventilation.
Train respiratory fitness, structured protocols for tolerance and control.
A pranayama that climbs the inhale in steps, pausing partway, to build breath control and lung awareness.
A freediving-style training breath that holds after a relaxed exhale to gradually raise your tolerance to carbon dioxide and calm the urge to breathe.
A breath-hold endurance drill from freediving that extends the hold after a full inhale to train the body to work with less oxygen.
A rhythmic running breath that ties the breath to footfalls (inhaling for three steps and exhaling for two) to steady effort and reduce side stitches.