Bhastrika (bellows breath)
30 fast, equal nasal inhales and exhales through the nose. Once in the morning, never near bedtime. Skip if you have hypertension or are pregnant.
Wim Hof basics
30 deep breaths, exhale fully, hold as long as comfortable, recover. One round. Always seated or lying — never in water, never driving.
Kapalabhati (skull-shining)
Passive inhale, sharp active exhale, 30 reps. Powerful core engagement and alertness boost. Skip if pregnant or with abdominal injury.
Tactical breathing (4-4-4)
Inhale 4, exhale 4, repeat 10 times, no holds. Mild, safe, gives a clean alertness lift.
Cold water + 5 fast breaths
Splash cold water on the face, then 5 fast nasal breaths. Combines dive reflex reset with breath-driven activation.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/fatigue](/breathing-for/fatigue).