A small practice library
How to handle
the heat.
Breathing practices for before the sauna—and for the heat of everyday life.
Explore the practices →
The practices
Take what helps.
Leave the rest.
There is nothing to perfect here. Choose a practice, keep it comfortable and return to your natural breath whenever you need to.
Chapter 01 · 11 practices
Settle the
system.
Practices for safety, grounding and letting go. Begin here whenever you want less effort and a little more room.
01Free Nasal BreathingLet the breath be as it is.
What it’s for
For safety, settling and a simple return to yourself.
The technique
Natural
How to practise
Sit or stand comfortably. Let the breath move through the nose without changing its size. Notice the air, chest or belly for a few minutes.
What may be happening inside
When nothing needs fixing, attention has space to land. The breath becomes a quiet reference point instead of another thing to manage.
A good first practice anywhere—before the sauna, between moments or at home.
02Extended ExhaleMake a little more room on the way out.
What it’s for
For down-regulating the pace without forcing calm.
The technique
In easy · out longer
How to practise
Breathe in naturally. Let the exhale be a little longer than the inhale, keeping the jaw and belly soft. Shorten the count whenever needed.
What may be happening inside
A longer, unforced out-breath can make the rhythm feel less hurried. The aim is ease, never emptiness.
Keep it light in a warm room; return to natural breathing at any sign of discomfort.
03Ujjayi + Extended ExhaleA contained, flowing exhale.
What it’s for
For grounded calm and a more tangible rhythm.
The technique
Soft throat · long out
How to practise
Create the faintest whisper of sound in the throat with the mouth closed. Keep the inhale comfortable and let the textured exhale travel a little longer.
What may be happening inside
The soft sound gives attention something physical to follow and can make the breath feel more contained and steady.
Keep the sound quiet enough that it still feels private.
04Exhale-Focused BreathingA gentle way to let go.
What it’s for
For releasing effort and making space after a full moment.
The technique
Soft in · slow out
How to practise
Allow a small, easy inhale. Let the exhale leave slowly without pushing, then let the next breath arrive in its own time.
What may be happening inside
Reducing the urge to take a big inhale can soften the whole pattern. Let the exhale finish before inviting the next breath in.
Especially useful when you notice yourself bracing.
05Reduced BreathingLighter, quieter, enough.
What it’s for
For calm alertness when bigger breathing feels like too much.
The technique
Very subtle
How to practise
Let your breath stay small and silent through the nose. Soften the urge to top up with extra air and return to normal breathing whenever needed.
What may be happening inside
A smaller breath can bring attention to subtle sensation and the feeling of having enough. It should never feel like deprivation.
Do not practise through air hunger, dizziness or discomfort.
06Physiological SighA quick punctuation mark.
What it’s for
For brief relief when things feel full.
The technique
Inhale · top-up · long out
How to practise
Take one easy inhale through the nose, add a small top-up inhale, then let a long relaxed sigh leave through the mouth. Take normal breaths between rounds.
What may be happening inside
This natural breathing pattern uses a double inhale followed by a long exhale. Andrew Huberman has helped make it widely known; the pattern itself has long been studied in respiratory physiology.
A short reset, not a performance. One to three rounds is enough; stop if it makes you light-headed.
07Gentle Nasal SighRelease, without making it big.
What it’s for
For softening held tension in a discreet way.
The technique
Occasional
How to practise
Breathe in gently through the nose. Let the out-breath leave as a soft nasal sigh, then take a few ordinary breaths before repeating.
What may be happening inside
Giving the exhale a little sound can help you feel its completion. Keep it small enough that the body stays relaxed.
Useful in shared spaces where a mouth-sigh may feel too exposed.
08Hands-on-Knees BreathingLean in and ground.
What it’s for
For grounding when you want support from your posture.
The technique
Slow nasal breath
How to practise
Rest both hands on your knees and lean forward slightly. Let the shoulders broaden and breathe slowly through the nose without controlling the depth.
What may be happening inside
The contact through hands and legs gives the body a simple sense of support and can make the breath easier to notice low in the torso.
A useful shape when seated before or after a round.
09Doorway BreathingA breath of fresh perspective.
What it’s for
For relief when you need air, space or a change of scene.
The technique
Calm and full
How to practise
Stand near an open door or fresh air. Let the breath become comfortably fuller, never forced, and take a few unhurried breaths.
What may be happening inside
Changing temperature, light or view can help the breath feel less enclosed. Let the environment do some of the work.
Step out of the heat if you feel unwell—this is not a way to push through it.
10Sea of OmsA steady sound to settle into.
What it’s for
For a calm, shared landing through breath and sound.
The technique
Natural · voiced out
How to practise
Inhale naturally. Let a soft, comfortable “Om” travel out with the exhale, leaving space for an ordinary breath before the next sound.
What may be happening inside
A voiced exhale creates a vibration you can feel as well as hear. In a group, it offers a sense of shared rhythm.
Keep the tone low and comfortable; the sound should never feel pushed.
11Bee Breathing · BhramariA low hum for a quieter inside.
What it’s for
For settling the mind through a soft, vibrating exhale.
The technique
Inhale · hum out
How to practise
Breathe in gently through the nose. With lips closed, hum softly on the exhale like a bee. Let the sound end before you need more air.
What may be happening inside
The hum creates a gentle vibration in the face, throat and chest, giving your attention something simple to feel.
Keep it light and comfortable. A lovely practice before heat, at home or before sleep.
Chapter 02 · 9 practices
Find your
rhythm.
Practices for balance, focus and flow. Let a simple pattern, movement or sound carry some of the attention.
12UjjayiA quiet thread of focus.
What it’s for
For containment and focus while keeping the breath smooth.
The technique
Slow and steady
How to practise
Breathe through the nose and add a very soft whisper of sound in the throat. Keep both sides steady, quiet and unforced.
What may be happening inside
The gentle texture can make the breath easier to follow. There is no need to make it loud or deep.
Use the lightest version in warmth.
13Nadi ShodhanaOne side, then the other.
What it’s for
For balance and clarity through a simple ritual of attention.
The technique
Slow and even
How to practise
Close the right nostril lightly and inhale through the left. Switch sides and exhale right; inhale right, switch and exhale left. Continue without holds.
What may be happening inside
The hand movement and even pacing create an easy pattern for attention to follow. Slow is more valuable than perfect.
Best before the heat or in a quiet place. Skip if the nose feels blocked.
14Box BreathingFour calm sides to one breath.
What it’s for
For structure and stability when the mind feels scattered.
The technique
In · pause · out · pause
How to practise
Breathe in for a comfortable count, pause only if easy, breathe out for the same count and rest briefly. Remove pauses at any time.
What may be happening inside
A repeatable shape can organise attention. The pauses are optional—the point is steadiness, never testing your tolerance.
Not for peak heat. Keep every part of the breath easy.
151:2 BreathingA measured way to soften.
What it’s for
For calm power through a clear, slow ratio.
The technique
In 1 · out 2
How to practise
Choose a short, comfortable inhale count and let the exhale take roughly twice as long. Any inhale pause is brief and optional.
What may be happening inside
The ratio asks for attention without needing a dramatic breath. Ease in the out-breath matters more than exact numbers.
Not for peak heat when using an inhale pause.
16Cadenced BreathingGive the breath a count.
What it’s for
For mental order and a less scattered pace.
The technique
Even counts
How to practise
Choose an easy count, such as four in and four out. Keep it steady for a few minutes, then let go of counting if it becomes effort.
What may be happening inside
Counting gives the mind a gentle finite task. The rhythm can be enough to replace a spiralling train of thought.
Choose a number that leaves you wanting a little less, not more.
17Wave BreathingFollow the breath as it moves.
What it’s for
For flow and embodiment without a fixed technique.
The technique
Natural wave
How to practise
Feel where the inhale begins. Follow its rise and expansion without making it bigger, then notice the exhale fall in its own time.
What may be happening inside
Rather than imposing a rhythm, you follow the one already there. The breath becomes movement instead of a task.
A beautiful practice when you want less instruction.
18Pulse BreathingFind a slow internal beat.
What it’s for
For rhythm and grounding through repetition.
The technique
Slow pulse
How to practise
Choose a gentle, even inhale and exhale. Feel each cycle as one slow pulse and return to natural rhythm when finished.
What may be happening inside
Naming a pulse can help the body find a pace without strict counts. Think steady, not mechanical.
Let the rhythm support you rather than control you.
19Aufguss RhythmLet the movement lead.
What it’s for
For synchrony with the rhythm already around you.
The technique
Environment-led
How to practise
Notice the pace of the towel movement. Let your breathing follow it loosely, without matching every beat, and soften the shoulders.
What may be happening inside
An external rhythm can make it easier to stop overthinking the breath. You are accompanying the movement, not trying to keep up.
A sauna-specific invitation: stay free to return to your own rhythm.
20Music PhrasingLet the music carry the count.
What it’s for
For ease and connection through the phrasing of a song.
The technique
Music-led
How to practise
Notice where a musical phrase begins and resolves. Let an inhale or exhale gently follow that arc; no exact count is necessary.
What may be happening inside
Music gives the breath a landscape to move through. The goal is not perfect synchrony, but more ease and presence.
Works at home as well as in a shared sauna round.
Chapter 03 · 9 practices
Build
capacity.
A more structured set of practices for presence, control and steady strength—best explored before the heat.
21Segmented InhaleA few small steps in.
What it’s for
For gentle energy and a more present inhale.
The technique
2–3 soft sips
How to practise
Take an inhale in two or three small, smooth sips. Release one unhurried exhale and rest in natural breathing between rounds.
What may be happening inside
Breaking the inhale into steps can bring attention to the shape of the ribcage and chest. It should remain spacious, never gripping.
Best before the heat; stop if the chest feels tight.
22Segmented Inhale + PauseStay with the moment.
What it’s for
For presence under load through a little structure.
The technique
Steps · brief pause
How to practise
Inhale in two or three gentle steps. Pause for one easy moment only, exhale softly, then take normal breaths before repeating.
What may be happening inside
The tiny pause asks for attention at the top of the breath. It is not about endurance; the exhale should feel like a release.
Not for peak heat. Skip if pauses do not feel comfortable.
23Nasal Power BreathingSteady strength, not force.
What it’s for
For a controlled sense of strength before you begin.
The technique
Full but slow
How to practise
Take a fuller—but still comfortable—nasal inhale. Guide the exhale out slowly with no pushing, keeping face, neck and shoulders relaxed.
What may be happening inside
A deliberate nasal rhythm can feel stabilising when held lightly. The moment it becomes effortful, make the breath smaller again.
Before the sauna only. Never use it to override heat or fatigue.
24Post-Exhale Micro HoldA small quiet space.
What it’s for
For a calmer relationship with the pause.
The technique
1–3 second rest
How to practise
Exhale normally without emptying the lungs. Rest for one to three seconds if it feels completely easy, then let the next inhale arrive.
What may be happening inside
The soft pause after an ordinary exhale can make the cycle feel less rushed. Nothing should be held or fought for.
Not for peak heat. Never practise through air hunger, dizziness or anxiety.
25Antara KumbhakaA brief pause within.
What it’s for
For a small taste of inner strength and stillness.
The technique
Short inhale hold
How to practise
Inhale comfortably through the nose, hold for a brief easy moment, then exhale slowly and take several natural breaths.
What may be happening inside
A very short pause can bring a sense of contained attention. It remains a choice, not a challenge.
Not for peak heat. Skip if pregnant, unwell or if retention is not right for you.
26Viloma ExhaleRelease in soft steps.
What it’s for
For control and calm through a stepped exhale.
The technique
Segmented out-breath
How to practise
Take a comfortable inhale, then let the exhale leave in two or three soft stages. Avoid clenching between stages.
What may be happening inside
The short breaks make the out-breath more noticeable without asking it to be longer. Keep the body as soft as the breath.
Keep the steps subtle, particularly around warmth.
27Viloma InhaleNotice the way in.
What it’s for
For awareness through a careful, unhurried inhale.
The technique
Stepped inhale
How to practise
Inhale in two or three quiet stages. Exhale normally and easily, taking regular breaths between rounds whenever needed.
What may be happening inside
The stepped inhale gives you time to feel the breath arrive. It is an exercise in noticing, not filling up.
Best before heat, with plenty of space between rounds.
28Resistance BreathingA little steadiness in the nose.
What it’s for
For stability through the natural texture of nasal breathing.
The technique
Steady
How to practise
Close the mouth and breathe quietly through the nose. Notice the light, natural resistance of the air moving through the nostrils; do not pinch, narrow or close the nose.
What may be happening inside
That natural resistance can make the rhythm more tangible and steady. It should feel like a cue for attention, not like struggling for air.
If the breath feels restricted, return to free, easy breathing.
29Snake BreathA quiet hiss to lengthen the out-breath.
What it’s for
For a slow, controlled release through the exhale.
The technique
In nose · hiss out
How to practise
Breathe in softly through the nose. Let the lips part just enough for a small gap between lightly touching teeth, then exhale slowly with a quiet hiss. Do not clench the jaw.
What may be happening inside
The narrow path of the exhale makes its pace and sound more noticeable. It should remain soft, not forced.
Best before the heat. If the jaw tightens, return to a relaxed nasal exhale.