Breath & Meditation Practices
This is your space to return to.
Inside you’ll find breathwork and meditation practices we use together—simple, supportive tools to help you reconnect, regulate, and restore.
You don’t need to do everything.
Choose what your body is asking for, and keep it simple.
So Hum Meditation
A simple mantra-based meditation to help you settle, soften, and return to yourself.
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So Hum is a natural mantra that follows the breath.
“So” on the inhale.
“Hum” on the exhale.You don’t need to force the breath or control anything.
Simply allow the breath to move naturally, and gently bring your awareness to the mantra.
What it supports
Calms and steadies the mind
Brings awareness inward
Supports the nervous system
Creates a sense of ease and presence
How to practice
Sit comfortably or lie down
Let your breath move naturally
Silently repeat:
So (inhale)
Hum (exhale)
If the mind wanders, gently return to the mantra.
No force. No judgment.
How long
Start with 3–5 minutes.
Over time, you may naturally stay longer.
A note for your practice
This is not about doing it perfectly.
It’s about returning.
Again and again.
Sitali Pranayama
A cooling, calming breath to reduce heat and soften the system.
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Sitali is a cooling breath that helps bring the body and mind into a more settled, balanced state.
Where some breath practices build warmth and energy, this one softens and cools.
It’s a practice you can return to when things feel a little too heated—physically, mentally, or emotionally.
What it supports
Reduces excess heat in the body
Calms irritability or agitation
Soothes the nervous system
Supports digestion when there is heat present
Creates a sense of spaciousness in body and mind
How to practice
Sit comfortably with a tall, relaxed spine
Gently curl the tongue (if accessible)
Inhale slowly through the curled tongue
Close the mouth
Exhale through the nose
If you’re unable to curl your tongue, simply inhale through parted lips instead.
Keep the breath smooth and unforced.
How to use it
Use this breath:
when you feel overheated
during moments of frustration or irritability
after being in the sun or warm environments
in the evening to help the body wind down
Or anytime your system is asking to cool and soften.
How long
Start with 1–3 minutes.
Even a few steady rounds can create a noticeable shift.
A note for your practice
This breath is not about control.
It’s about creating space.
Let the inhale cool.
Let the exhale settle.
Ujjayi Pranayama
A steady, grounding breath to build warmth, focus, and rhythm.
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Ujjayi is a steady, rhythmic breath that creates a soft, audible sound in the back of the throat.
You may recognize it from our time practicing together.
It’s often called victorious breath, but for our purposes, think of it as a grounding and regulating breath—one you can return to anytime.
What it supports
Gently builds internal warmth
Supports circulation and digestion
Strengthens the breath and lungs
Calms and steadies the nervous system
Anchors the mind through rhythm
How to practice
Sit comfortably or move through your practice
Inhale through the nose
Exhale through the nose
Lightly constrict the back of the throat so the breath creates a soft, ocean-like sound.
The breath should feel:
smooth
steady
unforced
If there is strain, ease back.
How to use it
Use this breath:
in the morning to help wake the body
during movement or yoga practice
anytime your energy feels scattered
when you need to come back into your body
How long
Start with 2–3 minutes.
You can also weave it into your movement practice or return to it throughout the day.
A note for your practice
This breath is not about doing more.
It’s about creating a steady rhythm the body can recognize and trust.
Let it be simple.
Let it be consistent.That’s where the shift happens.
Yoga Nidra
A guided practice for deep rest, nervous system reset, and restoration.
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Yoga Nidra is a guided practice of deep rest.
It allows the body to fully relax while the mind remains gently aware.
You’re not trying to sleep, but it’s common to drift in and out.
This is a space where the body can let go, and the nervous system can begin to reset.
What it supports
Deep rest and restoration
Nervous system regulation
Reduced stress and tension
Improved sleep quality
A sense of ease in both body and mind
How to practice
Lie down in a comfortable position
Support your body with blankets or pillows as needed
Allow your eyes to close
Once you begin, there is nothing you need to do.
Simply listen and follow the guidance.
If you drift off, that’s okay.
If your mind wanders, that’s okay too.Let yourself be supported.
How to use it
Use this practice:
at the end of the day to help the body unwind
when you feel depleted or overstimulated
in place of rest when you’re unable to sleep
anytime you need deeper restoration
How long
This practice is typically longer than breathwork.
Allow yourself the full time if possible, or choose a shorter version when needed.
A note for your practice
This is not about doing anything.
It’s about allowing.
Let the body rest.
Let the mind soften.That’s where the restoration happens.