Guides

Six guides, one rule: slow the exhale

What the research supports, which pattern fits which moment, and straight answers to what people ask.

Breathing for...

Five exercises for panic, a long day and a night that will not switch off.

No holds, just the exhale: what to do in the first three minutes, and what not to do.

Breathe out before you answer: sixty seconds from reacting to choosing.

Four patterns for the night, a routine, and what to do at 3 a.m.

Five minutes at the end of the day, exhale longer than you inhale.

Six breaths a minute, every day, alongside treatment: what the trials show.

Low, rhythmic, nose and mouth: the step rhythms, the side stitch, the off-run drills.

Slow between, light at the peak, never held. Practise from thirty weeks.

Guides

Nine methods compared, matched to the moment, with timers for seven.

Nose, low, slow: a one-minute check and the three fixes in order.

Why you breathe high at a desk, what it costs, and the two-week fix.

Why the exhale is the switch, and the four exercises that press it.

Slow versus fast, who should skip which, and a first session.

The seven yogic practices, where to start, and what the research shows.