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Intensive Breathwork

Three rounds of active breathing with breath holds, followed by a few quiet minutes. 18 minutes: a drum sets the pace and an on-screen timer counts the holds.

18 minExplorationAdvancedWhen you have time and quiet
No spoken guidance. Sound cues guide your breathing; on-screen text is in Russian.
An intensive practice. Only lying down, never in water, while driving or standing up. If it gets hard, breathe in earlier.
More safety notes
In water, while driving or standing up
If you have epilepsy, heart or blood pressure problems, a mental health condition or are pregnant, without talking to your doctor first

If you feel dizzy, numb or uncomfortable in any way, return to normal breathing right away.

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How to do it

Lie on your back somewhere quiet. Three rounds: about two minutes of deep breathing through the mouth (belly, chest, exhale), then a hold after the exhale and a full breath in. The hold timer grows from 1:00 in the first round to 2:00 in the third and shows the maximum: if it gets hard, breathe in earlier. After the third round, from about minute 15, comes easy breathing and silence. Set aside your tasks and bring your attention to how you feel. There is no need to seek vivid imagery or a special state of mind.

What it's for

Time to set your tasks aside and notice the sensations in your body
A few minutes of silence at the end

When to do it

When you have 20 minutes, quiet and nowhere to be

When not to do it

In water, while driving or standing up
If you have epilepsy, heart or blood pressure problems, a mental health condition or are pregnant, without talking to your doctor first

If you feel dizzy, numb or uncomfortable in any way, return to normal breathing right away.

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