Breath Guide

What is it?

Breath Guide is a practice of conscious breathing accompanied by a visual guide. You breathe in as the circle expands, and breathe out as it contracts.

Why practice it?

Breath is the strongest bridge between body and mind — and the only autonomic nervous system function we can consciously control. Regular breathwork regulates heart rhythm, lowers blood pressure, activates the vagus nerve to strengthen the parasympathetic system, and directly reduces anxiety.

Before You Begin — Intention

"I am communicating with my body through my breath. With every inhale I take in energy, with every exhale I release what I need to let go of."

Breathing Patterns

4-7-8: Inhale for 4 seconds, hold for 7, exhale for 8. The most effective technique for before sleep and for anxiety (Dr. Andrew Weil).
Box (4-4-4-4): An equal-duration breath cycle. The technique Navy SEALs use under stress. Provides calm and clarity.
Calm (5-5): Simple and effective. Inhale for 5 seconds, exhale for 5. Ideal for heart coherence.

How to Practice

1. Sit comfortably, spine straight.
2. Choose a breathing pattern.
3. Breathe in through your nose as the circle expands.
4. Breathe out slowly through your mouth as the circle contracts.
5. Follow the rhythm of the circle — don't force it, let it flow.

Things to Keep in Mind

If you feel dizzy, return to your normal breathing rhythm. Breathwork should never be forced. Naturalness is essential.