Lung health
Breathing 101
Start here. The foundational breath every other technique builds on.
Free 30-day plan
30-Day Habit Builder
30 days of varied 5-minute sessions. Build the habit that changes everything.
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Daily sessions
Lung health
Morning Coherent
A 5-minute HRV warm-up to start the day.
Calm
Box Breathing — 3 min
The military-tested calmer. Equal-count beats anxiety in any environment.
Calm
Physiological Sigh
60 seconds. The fastest stress-down tool we have.
Calm
Humming Bee (Bhramari)
Quiet the mind by literally vibrating it.
Calm
Coherent Breath 5.5 BPM
The HRV maximiser. Smooth, simple, deeply effective.
Sleep
4-7-8 for Sleep
The classic relaxing breath. Long exhale tells your nervous system the threat is over.
Focus
Pre-Meeting Clear
A 2-minute mental sharpener before you walk in.
Focus
Alternate Nostril (Nadi Shodhana)
Balance brain hemispheres. The pre-creative-work essential.
Energy
Morning Energizer
A 3-minute alarm clock for your nervous system.
Lung health
Belly Breathing
Re-train chest breathers to use the diaphragm.
Calm
Workday Pause — 4 min
A mid-meeting reset that no one will notice you doing.
Calm
Triangle Breath
Three-part rhythm. A gentler cousin of box breathing.
Focus
Ujjayi (Ocean Breath)
A subtle throat constriction creates an ocean-wave sound. Anchors attention.
Sleep
Evening Coherent
Even 5/5 rhythm to wind down without going horizontal.
Calm
Box Breathing — 3 min
The military-tested calmer. Equal-count beats anxiety in any environment.
Calm
Coherent Breath 5.5 BPM
The HRV maximiser. Smooth, simple, deeply effective.
Calm
Overwhelm Reset — 5 min
When the day is too much. A fast slope back to baseline.
Energy
Midday Pickup
A 90-second espresso shot. Without the espresso.
Sleep
Evening 4-7-8
A pre-bed staple.
Calm
Humming — 3 min
A short humming breath.
Calm
Commute Calm
8 minutes of paced breath for the train ride home.
Focus
Pre-Presentation
3 minutes before you walk on stage.
Focus
Creative Flow Prep
Balance hemispheres before creative work.
Sleep
Evening Nadi Shodhana
Hemispheric balance before bed.
Lung health
Walk & Breathe
A 10-minute walking breath. Audio-only.
Calm
Long Coherent — 20 min
A meditative 20-minute hold.
Lung health
Daily HRV Builder
A daily 10-minute coherent practice. Your HRV will love it.
Lung health
Vagal Tone — 7 min
A double-exhale protocol that builds vagal tone over weeks.
Lung health
Morning Coherent
A 5-minute HRV warm-up to start the day.