Flush & Flow
14 days · about 23 minutes in total · free
Fourteen days of paced breathing for flushes and night waking.
One day completes per calendar day, so a 14-day program takes 14 days. That pace is the point.
Before you start
Paced breathing works best as a daily habit rather than a rescue - most of the evidence involves practising twice a day for several weeks.
Day by day
- Paced Cooling Breath — Six breaths a minute - learn the pace
- Paced Cooling Breath — Again. The benefit is in the repetition.
- Sitali (Cooling Breath) — Cool the airway directly
- Paced Cooling Breath — Try it at the first sign of a flush
- Bhramari (Humming Bee) — Humming for a mind that won't settle
- Paced Cooling Breath — Twice today if you can
- Wind-Down Ladder — Protect the night
- Paced Cooling Breath — Second week - it should feel automatic
- Chandra Bhedana (Left-Nostril Breath) — The cooling nostril
- Paced Cooling Breath — Steady on
- Sitali (Cooling Breath) — For the hot afternoon
- Paced Cooling Breath — Keep the pace honest - four in, six out
- Bhramari (Humming Bee) — Night waking, met with a hum
- Paced Cooling Breath — Two weeks. Keep going - six is where it works.