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