Develop awareness of the top and bottom of the breath with “Rectangle” breathing, or Kumbaka.  Props: blanket or bolster (optional)

Greet the day with soft and easy breathing to nurture and prepare the nervous system. Bringing awareness to the breath first thing establishes a calm and grounded tone to the rest of your day. Props: none

A breathing exercise to practice forgiveness. Using Visama Vrtti (uneven ratio breath) we harness the action of breathing to soothe the nervous system, and move the mindscape towards a space of release and forgiveness. We breathe in for a count of 5, and exhale for a count of 10.  Props: none

Breathe away the day with a gentle 1:2 ratio breath. This breathing practice along with optional props brings us back from the day and into our body and mind to prepare for restful sleep. Props: Eye pillow, and folded blanket