Roots to Ryse · Free breathing practice
Pick a pattern, press start and follow the orb. Breathe in as it grows, out as it shrinks. A few minutes is all your nervous system needs to shift gear.
Three ways to breathe
An even rhythm of about five and a half breaths a minute. Steadies heart rhythm and settles a busy mind. A good everyday default.
In, hold, out, hold, four counts each. Focusing and grounding. Use it before a stressful moment like a meeting, a hard conversation or a big decision.
In for 4, hold for 7, out for 8. The long out-breath tells your body it is safe. Lovely for winding down in the evening or before sleep.
Go gently. Breathe through your nose if you can, and keep it soft rather than forced. If you feel light-headed, skip the holds or stop and breathe normally. If you are pregnant or have a heart or lung condition, check with your doctor before practising breath holds.