Equal four-count inhale, hold, exhale, hold — to regulate arousal before high-pressure moments.
Inhale 4, hold 7, exhale 8 — a longer out-breath to down-shift between demanding sessions.
Nadi shodhana — balancing the breath between the two nostrils to steady mind and body.
A short counting practice to settle the nervous system before focused work.
An acute-anxiety reset that pulls attention out of spiralling thought into the present senses.
Extend simple well-wishes outward — from yourself to all beings — to soften pressure and self-criticism.
Induction-based sessions
Audio-led deep focus to let the body’s held tension soften. Eyes closed.
A slow wind-down for a mind that won’t switch off at night.