Box-Atmung
4 · 4 · 4 · 4. Steady and alert, the pattern for before something demanding.
Timer starten → 4-7-8-Atmung
The bedtime pattern: a long hold and a longer exhale.
Timer starten → Physiological sigh
Two inhales, one long exhale. The fastest way to bring a spike down.
Timer starten → Coherent breathing
5 · 5, six breaths a minute. The daily practice.
Timer starten → Bauchatmung
Slow and low, not big. 4 · 2 · 6 from the belly, the foundation of the rest.
Timer starten → Diaphragmatic breathing
Belly breathing, taught the way physiotherapists teach it: hand on the stomach, lying down first.
Timer starten → Alternate nostril breathing
Nadi shodhana: where the fingers go, the order of the sides, how many rounds.
Timer starten → Breath of fire
Kapalabhati, the fast one: how it is done, what it does, and who should skip it.
Timer starten → 
