Practices
A collection of practices to support your body, mind, and breath.
From guided meditations and yoga flows to breathwork, these are tools designed to help you regulate, release, and reconnect with yourself.
Yoga
Breathwork
Somatics
Meditation
Breathwork Practices
Box Breath
Inhale. Hold. Exhale. Hold. Repeat.
4-7-8 Breathing
Inhale through the nose for a count of 4. Hold for a count of 7. Exhale through the nose for a count of 8.
Diaphragmatic Breathing
Breathe in slowly through your nose, allowing the air to move into your belly, causing the stomach to rise. Inhale for 4. Exhale slowly through pursed lips, letting your belly fall inward and tighten. Exhale for 6.
Breath of Fire
Inhale through your nose, feeling your belly expand as you do so. Without pausing, exhale forcefully through your nose while contracting your abdominal muscles. Keep your inhales and exhales equal in length. Repeat.
Alternate Nostril Breathing
Place the right thumb on the right nostril to close it. Take a deep breath through the left nostril. Switch and close off the left nostril. Exhale through the right nostril. Take a deep breath in through the right nostril. Switch. Repeat.
Somatic Practices
Somatic Shaking
While standing, start to shake your hands loosely. Then add your arms. Add your shoulders. Begin to gently bounce at your knees. Then stop, pause, and notice any sensations.
Grounding
Sit with both feet flat on the floor. Press your feet down firmly and notice the pressure. Gently push your feet into the floor for 5 seconds. Release. Repeat. Imagine roots growing from your feet into the floor. Notice the support beneath you.
Meditation Techniques
Loving-Kindness Meditation
Sit or lie comfortably. Close your eyes or soften your gaze. Focus on your heart area. Silently repeat loving phrases and extend them to others.
Body Scan
Mentally scan the body, starting at the feet. Notice any tension, pressure, or sensations. Move slowly up the body. At each area, pause and notice sensations. The goal is not to analyze. The goal is to just observe.
Mindfulness Meditation
Sit or lie comfortably. Close your eyes or soften your gaze. Bring attention to your breath. Notice any thoughts or sensations. Do not try to change them. Return to your breath if your mind begins to wander. Start small with 5-10 minutes.