Extended Exhale

Extended Exhale

Extended Exhale by Nicole Blackwood http://nicoleblackwood.com/wp-content/uploads/2019/11/Extended-Exhale.m4a ​This breathing technique guides you towards gradually extending your exhale, which can slow your heart rate and calm your nervous system. It can require more...
Introduction to Ujjayi Pranayama

Introduction to Ujjayi Pranayama

This breathing technique can help steady a wandering mind while fully aerating the lungs. It can soothe the nervous system, alleviate exhaustion, and leave you feeling replenished. Inhale slowly, quietly, deeply, and steadily, keeping your mind quiet as you fill the...
Abdominal Breathing

Abdominal Breathing

Physiologically, abdominal breathing is more effective than breathing shallowly into our chest, which is what many people do. Shallow breathing is a result of the stress response in the body. Additionally, in a culture that promotes a flat belly as desirable, some...
Three-Part Breath

Three-Part Breath

After you become comfortable with abdominal breathing, try this technique where you take slow, deep breaths through your nose to sequentially fill and empty the belly, ribs, and chest. Three-Part Breath by Nicole...
Breath Awareness

Breath Awareness

This breathing technique can help you attain better self-awareness of the body and mind. You can use it as a practice on its own, in preparation for yoga or meditation, or before Savasana (relaxation). Simply find a comfortable seat on the floor or in a chair and turn...
Sun Breaths with Nicole

Sun Breaths with Nicole

Sun Breaths are a great way to warm up the body in the morning or after prolonged sitting. This gentle flow connects movement with breath and can help you recenter and steady your mind in preparation for a longer practice. It’s also easy to squeeze into your day...
Hand & Wrist Stretches with Megan

Hand & Wrist Stretches with Megan

Show your hands and wrists some love in this 4.5-minute video with Megan. It’s great to do stretches such as these while working at a desk every half hour or so. If you are a knitter like Megan you’ll appreciate these stretches after a session of working...
12-Minute Walking Meditation

12-Minute Walking Meditation

Mindful Walking is a great way to incorporate meditation into your life. This meditation will bring your awareness to what you are experiencing while walking, specifically the subtle movements of your body and the sensations you feel. Put on your headphones and head...