Diaphragmatic breathing at six breaths per minute with equal inhale and exhale ratios. Maximises HRV, increases VO2 Max, reduces anxiety, and builds cardiorespiratory fitness.
"Breathe in harmony — let your diaphragm set the tempo."
Constrict the glottis to make an audible ocean sound. Immediate effect on state anxiety and attention. 19% increase in oxygen consumption. Used on the rock for pace control and focus.
"Breathe into the back of your throat — hear the ocean."
Alternate nostril breathing cleans the nadis, balances the autonomic nervous system, and significantly improves cardiorespiratory parameters. Reduces anxiety, increases VO2 Max, improves lung capacity.
"Balance your energy channels — breathe through both sides of yourself."
Inhale 4 seconds, hold 7 seconds, forceful exhale 8 seconds. Powerful access to the relaxation response. Reduces anxiety, promotes sleep, and rapidly lowers physiological arousal.
"In 4 — hold 7 — release 8. Let the 8 carry everything away."
Rapid active exhalation by contracting the abdominal muscles — the inhale is passive. Cleanses the respiratory system, energizes the body, enhances lung capacity. Does not cause hyperventilation.
"Active out, passive in — let your belly do the work."
Both inhale and exhale are powerful and active. Strengthens diaphragm and abdominal muscles, increases O₂/CO₂ exchange, improves VO2 Max and cardiorespiratory fitness. 5 rounds.
"Pump the bellows — fire up your energy."
Hum like a bumblebee on the exhale. Increases nitric oxide 15-fold (vasodilator), releases anxiety, relieves sinusitis, increases CO₂ tolerance, and stimulates the vagus nerve.
"Let the hum carry your tension away."
Chanting OM at six breaths per minute produces synchronous increases in cardiovascular rhythms and enhanced baroreflex sensitivity. Reduces anxiety, depression, and stimulates the vagus nerve through vibration.
"Allow OM to flow with your breath — feel the vibrations."
Ancient Japanese ninja breathing combining extreme prolonged breathing with mindfulness and visual imagery. Breathing frequency of ~1 breath per minute. Parasympathetic dominance, theta waves, relaxed alertness.
"No effort, no forcing — a trickle of air. Feel the control."
Inhale through the right nostril (sun/Pingala), hold, exhale through the left. Energising and warming. Right nostril breathing increases oxygen consumption by 28%. 3–5 minutes or 8–10 rounds.
"Breathe in the sun — energise and rise."
Static and dynamic breath holding trains CO₂ tolerance, triggers spleen contraction for +3–10% oxygen capacity, improves lactate tolerance, and trains the physiological urge to breathe. Repeat, repeat, repeat.
"Relax deeper during the urge-to-breathe phase."
A vocalized exhalation increases static handgrip force by 25% compared to passive breathing. Shortens expiration, increases RR, enhances CO₂ removal, and powerfully activates the sympathetic nervous system.
"Exhale sharp — drive through the crux."
Inhale with "So", exhale with "Hum" — silently repeated. A practice of connection to universal energy. Promotes deep calmness, present-moment awareness, and energetic clarity.
"I am that I am. We are all connected to universal prana."
Taking twice as long to exhale as inhale slows the heart rate, decreases residual lung air, and reduces fear and anxiety. Try 4:2, 6:3, 8:4, 10:5, 12:6 — through the nose — for 2 minutes.
"Extend your exhale — think I'm OK."
Breathe in through nose, exhale slowly through tightly pursed or kiss lips. Opens airways during exhalation, improves gas exchange, relieves shortness of breath, and gains control when anxious.
"Kiss life — breathe your entire breath out."
Systematically tense and release each muscle group used in climbing — feet, calves, thighs, glutes, core, back, chest, shoulders, forearms, biceps, neck, jaw, face. 5 seconds tension, 10 seconds release.
"Tense and feel. Release and notice."
A short, rapid, equal-length inhale and exhale through the nose. Unlike Kapalabhati, both phases are active and the same length. Builds heat, energy, and sympathetic activation fast.
"Equal and rapid — fan the flame."
A powerful inhale through the nose followed by a sighing "haaaa" release through the mouth. Double Alkaline speeds the rhythm: two nasal inhales then one active exhale — a quick energy primer before a session.
"Power in — let it go with a sigh."
Uninostril breathing — not alternating like Nadi Shodhana, but breathing entirely through one side. Chandra (left/moon) is heat-dissipating and cooling. Surya (right/sun) is heat-generating and energising.
"Choose your channel — cool the moon, warm the sun."
Partially close the nostrils on inhale to create resistance, strengthening inspiratory muscles and the diaphragm. ×10 inhalations with relaxed exhales, ×5 rounds. Add Kumbhaka (a hold after exhale) to progress.
"Feel the diaphragm contract against the resistance."
A brief, forceful exhale against a closed glottis at the hardest moment of a move — increasing intra-abdominal pressure for core stability and force production. Used briefly, then released immediately.
"Brace, commit, release — never hold longer than the move needs."
A short flow combining double nasal inhales, single exhales, and a full hold to spike energy and focus before climbing. Builds quickly, peaks with a held inhale, then settles.
"Build the charge — hold it — release ready."