Breathe

Long Exhale — four in, eight out

The first choice for fast regulation. Draw the breath in quietly through the nose, without effort. Let the out-breath run twice as long, through the nose or barely parted lips, in one even stream. In the first moment of the exhale, let the shoulders fall down and back, and release the jaw and the tongue. A lengthened exhale tips the balance toward the parasympathetic side — the heart slows as you let go. Three to ten minutes is enough to come down from sharp arousal.

Five & a Half — coherent breathing

In for five and a half seconds, out for five and a half — near five and a half breaths a minute, close to the baroreflex resonance most adults share. Breathe softly, low in the belly, no holds and no topping up. Ten to twenty minutes is the usual practice.

Four Square — box breathing

In four, hold four, out four, rest four. It brings composure and clarity: well suited to the hour before something demanding, less so to the hour before sleep. Hold at a comfortable volume, never at the limit. If the chest tightens or you want to breathe in early, return to the long exhale or to five and a half.

On Sudarshan Kriya

The kriya itself — ujjayi, bhastrika, and the cyclical rhythm at its heart — is taught in person and is not reproduced here; that cyclical part asks for a teacher in the room. These are three foundational rhythms from the same family, safe to practise alone, and useful as preparation and as support between sessions.

Take care

Stop if you feel light-headed, if the hands tingle, or if unease rises — simply return to ordinary breathing. Breath holds are not advised in pregnancy, uncontrolled blood pressure, epilepsy, recent cardiac events, severe asthma or glaucoma; use the five and a half rhythm, which has no holds, or ask your doctor. Never practise while driving or in water.

Sound

Nothing to download: the soft tone at each change of phase is made in the browser as you listen. If you want music, play it alongside from anywhere you like — the rhythm here does not depend on sound at all, and you can switch the tone off.

Press space to begin or pause. The water answers the cursor.