Relaxation Exercises

Open monitoring / noting is a 20–30 min practice for meta-awareness / emotional reactivity. The method is to notice thoughts, feelings, and sensations; brief...

Loving-kindness (metta) is a 20–30 min practice for compassion / social emotion. The method is to repeat well-wishes for self, a supportive person, a neutral...

Body-scan meditation is a 10–30 min practice for interoception / relaxation. The method is to move attention systematically through body sensations. It is in...

Focused-attention mindfulness is a 20–30 min practice for attention training / stress awareness. The method is to attend to breath sensations; label distract...

Box breathing is a 20–30 min breathwork practice for composure / attentional reset. Its defining pattern is 4 sec inhale / 4 hold / 4 exhale / 4 hold. Intend...

Coherent/resonance breathing is a 15–30 min breathwork practice for recovery / autonomic regulation. Its defining pattern is about 5.5–6 breaths/min; e.g. 5 ...

Cyclic sighing is a 5-15 min breathwork practice for acute down-regulation. Its defining pattern is nasal inhale + second small inhale; long slow exhale. Int...

Wim Hof-style cyclic breathing + retention is a 3 rounds; about 15–25 min breathwork practice for stimulating / challenge. Its defining pattern is ~30–40 dee...

A 10–20-minute easy walk used only to warm up before training. It prepares the feet, ankles, knees, hips, breathing, and attention without turning the warm-u...