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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

7 practices
Breathing remove filterInvolves someone else remove filterClear all
How long you have
A minute 4Five minutes 1Twenty minutes 2
Who it is written for
A practitioner 7Me 6Someone I care about 5
Where you are right now
Coping, mostly 4Getting ready for something 3
On your own, or with someone · Involves someone else
On my own 28Involves someone else 7
Theme · Breathing
Medication and how it works 61Systems for daily life 37The cost of avoiding 36Screens and attention 26Staying regulated in conflict 24Moving your body 21Treatment and medication 20Knowing your partner 15Exercise, food and other supports 15Rebuilding trust 14Affection and touch 13Feelings and focus 13What ADHD actually is 13What anger actually is 13Listening and understanding 12Your nervous system 11Breaking the worry loop 11Repair after rupture 11Answering bids 11Your sense of time 11Rituals of connection 11Facing it a step at a time 10The moment before you snap 10Structure and routine 10Shared spiritual life 10What worry does 10Getting assessed and diagnosed 10Food, caffeine and fuel 10Grounding and settling 9Bringing the future closer 9Breathing 7Growing empathy 7When everything feels flat 7Equanimity and perspective 7Emotions as signals 7Get started 7Cool the body first 7Treatment and medication 7Choosing your response 7Remembering to do it 6Reading, numbers and learning differences 6Shame and stigma 5Posture and how you carry yourself 5When you use something to cope 5Touch and bodywork 4Tolerate distress 4Obsessions and compulsions 3Righteous anger and perfectionism 3Panic and the body 3Making it stick 3Practising under provocation 3Being seen and judged 3Feeling from the inside 2Gratitude 2Fondness and admiration 2Rest and pacing 2Shame 2The fear underneath anger 2What you are actually defending 2Ask and say no well 2Help someone grieving 2Safety and grounding 1When you go numb 1Validate yourself and others 1Living with uncertainty 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

A child cannot watch their own breathing, so give them something to watch instead. Bubbles through a wand show the out breath as it happens: too hard and it bursts, too weak and nothing comes.

Smelling a flower and then blowing it out gives each half of the breath a picture. The bubble wand is better still, because it answers back straight…

Five minutesBreathingBody basedQur’an 81:18

Heading towards the shape is the whole job. A perfect triangle is not what the pose is for, and nobody is marking it.

Perfectionism and going too hard tend to travel together, and between them they produce most of the injuries and most of the quitting. If you are…

Twenty minutesBreathingBody basedQur’an 20:26

Go slowly enough to learn something about yourself, rather than only a technique. What is worth keeping is knowing which breath does what in your body.

One round is rarely enough to tell. Try a breath for a minute or two, stop, and check what shifted: the chest, the shoulders, how loud your thoughts…

Twenty minutesBreathingBody basedQur’an 73:4

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