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Breathwork Guide
Control your nervous system with breath
Box Breathing
4-4-4-4Calm, focus
Best for: Stress, before meetings
Wim Hof Method
30 breaths + holdEnergy, immunity
Best for: Morning, before cold
4-7-8 Breathing
4-7-8Sleep, relaxation
Best for: Bedtime, anxiety
Physiological Sigh
Double inhale + long exhaleInstant calm
Best for: Panic, acute stress
Coherent Breathing
5-5HRV, vagal tone
Best for: Daily practice
Tummo
Retention + visualizationHeat, focus
Best for: Advanced practice