Inshirahone small thing, well grounded
GuidesPracticesAboutGet help nowInshirah Academy

Practices

Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.

Narrowed down

4 practices
Breathing remove filterA minute remove filterInvolves someone else remove filterClear all
How long you have · A minute
A minute 4Five minutes 1Twenty minutes 2
Who it is written for
Me 4A practitioner 4Someone I care about 2
Where you are right now
Getting ready for something 2Coping, mostly 2
On your own, or with someone · Involves someone else
On my own 5Involves someone else 4
Theme · Breathing
Staying regulated in conflict 14Affection and touch 12Systems for daily life 10The cost of avoiding 9Answering bids 9Grounding and settling 7Repair after rupture 7Listening and understanding 7Medication and how it works 7Treatment and medication 5The moment before you snap 5Knowing your partner 5Breathing 4Structure and routine 4Rituals of connection 4Rebuilding trust 3Moving your body 3Posture and how you carry yourself 3Practising under provocation 2Choosing your response 2Cool the body first 2Food, caffeine and fuel 2Emotions as signals 2Equanimity and perspective 2Fondness and admiration 2Gratitude 2Making it stick 2When everything feels flat 2Your sense of time 2Treatment and medication 2What anger actually is 2Touch and bodywork 1Shame and stigma 1Ask and say no well 1Validate yourself and others 1The fear underneath anger 1What you are actually defending 1Breaking the worry loop 1Your nervous system 1Screens and attention 1Safety and grounding 1Exercise, food and other supports 1Obsessions and compulsions 1Help someone grieving 1Getting assessed and diagnosed 1Get started 1Feelings and focus 1Feeling from the inside 1Bringing the future closer 1Being seen and judged 1Shared spiritual life 1Tolerate distress 1

The fast forceful practices are not for everyone. With high blood pressure, heart trouble or glaucoma, leave them out and use the slow ones, which carry no such warning.

Rapid breathing with effort behind it raises pressure inside the chest, the head and the eyes for as long as you keep it going. The gentler lift,…

A minuteBreathingBody basedQur’an 32:9

Any breathing instruction that reaches you through a screen or a book comes from someone who cannot see you. Keep the final say over what your body does.

Recorded instructions have to be general. You are the one who knows that your chest tightens on holds, or that counting makes you anxious. Treat each…

A minuteBreathingBody basedQur’an 26:13

The rapid belly driven breath with pauses added is the strongest thing in this set. Not for high blood pressure, glaucoma, pregnancy or your period, and stop at once with pain or dizziness.

It has its uses for the flat, heavy state that comes over people after lunch or during a long low patch, because it pushes upwards rather than down.…

A minuteBreathingBody basedQur’an 38:72

End a practice with a question rather than a conclusion. What do you notice works better than telling someone what should have happened.

If you announce that an exercise is calming, most people will agree with you whether or not it was. Asking leaves room for the honest answer,…

A minuteBreathingBody basedQur’an 50:16

Looking for a whole subject rather than a single practice? Start from the nine areas.