Routines, by length and purpose
Every routine here is written out minute by minute, so you can follow it from the page with no audio and no app. Each one names the technique it uses, where that technique actually comes from, and who should leave it alone.
Calm, stress and anxiety
Slow, quiet practices. Nothing here treats anxiety — they are practices many people find settling, written out so you can follow them without an app.
5 min
A 5-Minute Breathing Exercise for Anxiety, Written Out in Full
Five minutes of simple, unhurried breathing with a longer exhale than inhale — no counting apps required, just a clock and a chair.
10 min
10-Minute Pranayama for Anxiety: Nadi Shodhana and Bhramari
Ten minutes split between two named classical techniques — alternate-nostril breathing and humming breath — with full instructions and their real textual background.
10 min
A 10-Minute Meditation for Stress You Can Follow Without an App
Ten minutes of seated meditation combining breath counting with a short body scan, written out fully so you never need to unlock your phone.
20 min
A 20-Minute Yoga and Breathing Practice for Stress Relief
Twenty minutes combining gentle movement, alternate-nostril breathing and an extended final rest — long enough to actually shift the state you arrived in.
Sleep and evening
Wind-down practices from five minutes at the bedside to a half-hour evening routine, including a full Yoga Nidra.
5 min
5-Minute Bedtime Breathing: A Short Routine for Falling Asleep
Five minutes of slower, longer-exhale breathing done lying in bed, for the nights when you simply want something short to occupy the mind before lights-out.
10 min
Breathing Exercises for Sleep: A 10-Minute Routine, Step by Step
A ten-minute routine in two parts — a few minutes seated to settle before bed, then a lying-down breathing pattern to carry into sleep.
20 min
A 20-Minute Yoga Nidra for Sleep, Written Out in Full
A complete twenty-minute Yoga Nidra practice, written out with pauses marked, for lying in bed at the end of the day.
30 min
A 30-Minute Evening Wind-Down Routine Before Bed
A fuller, thirty-minute wind-down that moves through gentle floor-based movement, seated breathing, and a final lying-down relaxation, meant for done earlier in the evening rather than in bed.
Morning, energy and focus
Brighter breathing for the start of the day and the mid-afternoon dip, with the forceful techniques handled carefully.
5 min
A 5-Minute Breathing Routine for Energy Instead of Coffee
Five minutes built around short rounds of kapalabhati (skull-shining breath), for people who want a brief, self-directed pause rather than another cup of coffee.
10 min
A 10-Minute Morning Breathing Routine to Start the Day
Ten minutes combining bhastrika (bellows breath) with surya bhedana (right-nostril breathing), structured as a morning routine rather than a quick fix.
15 min
15-Minute Morning Pranayama for Focus and a Clear Head
Fifteen minutes centred on ujjayi (ocean breath) and nadi shodhana (alternate nostril breathing), aimed at a settled, focused start rather than a jolt of alertness.
20 min
A 20-Minute Afternoon Reset for Focus and the 3pm Slump
Twenty minutes combining a few minutes of gentle movement, seated ujjayi breathing, and brief kapalabhati rounds — a longer, more varied routine for the mid-afternoon dip rather than a first-thing-in-the-morning one.
For the techniques themselves rather than a timed routine, see the pranayama library and the longer Yoga Nidra scripts.