Breathing exercises, guided breath by breath

Breathing practices from the yoga tradition, from a first even breath to kapalabhati's fire. Each one guided at its real tempo, each honest about where it comes from, and the right one suggested for how you feel today.

The guides

4-4Beginner6 min readequal breathingBreathe in for four, out for four. No holds, no skill required. Why equal breathing is the safest place to start, and the science of slowing down.Read the guide
4-2-4Intermediate7 min readbreath retentionA two-second pause after the inhale is enough to change a breath. What kumbhaka is, what holds actually train, and how to begin without strain.Read the guide
4-4-4-4Intermediate7 min readbox breathingFour equal counts that steady a racing mind in minutes. What box breathing does, what the science says, and how to practice it safely.Read the guide
5-7Beginner7 min readujjayi breathingA soft ocean sound in the throat turns every breath into an anchor. How ujjayi works, the 5-7 rhythm, and how to find the sound in one try.Read the guide
4-8 ×2Beginner8 min readalternate nostril breathingOne nostril at a time, exhale twice as long: a practice that steadies attention and, in studies, lowers blood pressure. How to do it, hold-free.Read the guide
4-8Beginner7 min readbhramari pranayamaHum your exhale and the noise inside quiets down. How bhramari works, what the nitric-oxide science really says, and the gentle way to practice.Read the guide
4-6Beginner6 min readsitkari breathingSip air through your teeth and the heat loosens its grip. How sitkari cools, why it beats sheetali for most people, and when to reach for it.Read the guide
10 pumpsIntermediate8 min readkapalabhatiSharp exhales, effortless inhales, ten at a time: kapalabhati wakes the system up. How to practice it safely, and who should sit it out.Read the guide

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