Pranayama

Go slowly, stay comfortable, and stop if you feel dizzy or strained.

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  Calming

  Alternate nostril (Nadi Shodhana)

  A balancing pranayama using gentle nostril alternation.
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  Bhramari (Bee Breath)

  Humming exhale to soothe the nervous system.
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  Breath of Fire (Intro)

  Light rapid breath — start very gently.
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  Coherent Breathing

  Inhale and exhale to the same slow count.
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  Evening Wind-Down Breath

  Long smooth exhales before sleep.
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  Humming Exhale

  Simple hum on the exhale for calm.
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  Kapalabhati

  Brightening breath — short, active exhales.
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  Lion's Breath

  Simhasana breath — jaw and tongue release.
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  Morning Wake-Up Breath

  Light, tall inhales to start the day.
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  Paced 4–6 Breathing

  Inhale 4, exhale 6 — downshift mode.
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  Sitali

  Cooling inhale through a curled tongue when comfortable.
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  Straw Breathing

  Imagine a thin straw to lengthen the exhale.
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  Three-Part Breath

  Dirga — belly, ribs, chest wave.
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  Energizing

  Ujjayi breath

  Soft ocean sound at the back of the throat — often used with movement.