breathe · all techniques

Morning Primer

Energy · Beginner · 8 rounds

Steady breaths with a bright hold to start the day awake.

A clean way to transition from sleep to alertness without reaching for the phone. Full inhales with a short hold gently raise arousal and oxygenation - softer than Bhastrika, so it suits every morning.

How to practice

1. Inhale (Full) for 4 seconds (through the nose)
2. Hold (Bright) for 3 seconds
3. Exhale for 4 seconds (through the nose)

Benefits

• Gentle morning activation
• Clears sleep inertia
• Sets a deliberate start to the day
• No jitters

When to practice

First 5 minutes after waking, ideally near a window or outside.

Also used for

Breathing Exercises for PCOS