I shared these four recorded practice sessions during the stay-at-home period of the COVID-19 pandemic—but they’re just as relevant today, in 2026.

Breathwork and meditation naturally work together as reliable tools for managing stress. Breathing happens only in real time—we rarely, if ever, breathe yesterday’s breath or worry about tomorrow’s. When we bring full attention to the breath, we fully enter the present, creating an easy doorway into meditation.

With consistent practice, you may notice improvements in respiratory function, stronger immune support, and better nervous system regulation. You might also find it easier to stay peaceful amid chaos.

You can use any of these practices on their own, or follow them in sequence.

Breath Practice 1 introduces a paradox: sometimes we need to use effort in order to let go. We’ll begin with focused attention to the ease of breathing. Then we’ll use a small, intentional amount of effort—some controlled tension—to expand internal space, finally returning awareness to effortless breath. It’s only 10 minutes long—try it and notice what changes in you.

BREATH PRACTICE 2 is an 18 minute practice that introduces a unique practice called Ujjayi Breath, characterized by a soft, audible sound created by a slight constriction in the throat. This sound helps anchor the mind, and calms the nervous system more effectively than many other techniques. The recording will lead you through it step by step.

BREATH AND MEDITATION 1 is a 25 minute practice that further develops and fine-tunes your Ujjayi practice. You’ll breathe sound through your whole body, inviting an easy doorway to quiet meditation.

Breath and Meditation 2 is the culmination of all the breath and meditation practices above. It begins with an extended body awareness practice, followed by an Ujjayi Breath practice, and finally into stillness and expansive inner space. It lasts about 28 minutes.