Nadi Shodhana — alternate-nostril breathing — paced at a 4-4-6 ratio: a four-second inhale, a four-second hold, and a six-second exhale, alternating sides through eight full cycles. A 30-second settle opens the session and a 30-second rest closes it, for 4:44 in total.
The extended exhale is what makes this calming rather than energizing, and a gong on every phase change means you can keep your eyes closed and simply follow the sound. If the four-second counts feel rushed or slow, open the preset in the editor and reset the ratio to your own comfortable breath.
Three rounds of ~30 power breaths into a lengthening breath hold (60s, 90s, 120s), each followed by a 15-second recovery hold. Sit or lie down somewhere safe — never in or near water, or while driving. Hold each retention only as long as it stays comfortable; extend the holds in the editor to match your own pace.
The twelve-minute Kirtan Kriya: chant Saa Taa Naa Maa aloud, then whispered, then silently, then back out. Touch thumb to index, middle, ring, and little finger with each syllable. The gong marks each phase change.
A 15-minute container for practitioners who have learned Shambhavi Mahamudra Kriya through Isha: preparation, guided breathing, the kriya, and closing stillness. This timer marks the phases — it does not teach the technique. Learn it from a qualified Isha program first.
Ten rounds of a 5-second squeeze and a 5-second release for the pelvic floor, after a short settle. Lift and hold on the squeeze, let go completely on the release. Build toward longer holds or more rounds in the editor as it gets easier.