Breath & Meditation

Come back to center. Spin for box breathing, alternate nostril pranayama, body scan meditations, loving-kindness practice, and mindfulness techniques.

Quests on this wheel

• Box Breathing 4x4 📦 — Inhale 4 counts, hold 4, exhale 4, hold 4 — repeat for 5 minutes. Used by Navy SEALs for calm.
• Nadi Shodhana (Alternate Nostril) 🌬️ — Right thumb closes right nostril — inhale left, switch, exhale right. Repeat 10 rounds for clarity.
• Body Scan Meditation 🧘 — Sit or lie still — bring awareness slowly from your feet to the crown of your head. 15 minutes.
• Loving-Kindness (Metta) 💛 — Silently repeat "may I be happy, healthy, safe" — then send the same wish to others. 10 minutes.
• Kapalabhati Breath of Fire 🔥 — Sharp quick nasal exhales with passive inhales — 30 pumps, pause, repeat 3 rounds. Energizing.
• 4-7-8 Breathing for Sleep 😴 — Inhale 4 counts, hold 7, exhale slowly for 8 — 4 rounds. Activates the parasympathetic system.
• Open Awareness Sit 👁️ — Sit without an object of focus — let sounds, sensations and thoughts arise and pass. 10 minutes.
• Ujjayi Ocean Breath 🌊 — Constrict the back of the throat to create a soft ocean sound on both inhale and exhale. 5 min.
• Visualization Journey 🌄 — Close eyes and mentally walk through a peaceful landscape in rich detail. 15-minute guided scene.
• Humming Bee Breath (Bhramari) 🐝 — Close ears with thumbs, eyes with fingers and hum on the exhale — feel vibration in skull. 10 rounds.