We guide a five‑minute breathwork session to shift state on demand, using simple counts, contrasts, and stillness to teach control over the nervous system. You learn to breathe low and wide, lengthen your exhale, and use brief breath holds to settle fast.
• body awareness and rib expansion cues
• 3‑in 5‑out pattern for downregulation
• gentle pauses to relax face and jaw
• 2‑in 1‑out set to upregulate safely
• comfortable inhale hold to build tolerance
• return to neutral breathing and body scan
• when to use it for sleep, work, recovery
Save it in your favourites, listen whenever you need a slowdown, before bed, before work, or after a long day when you get home
