Center & Regulate:
Extended Journey + Integration

Duration: 37 minutes
Level: Open (suitable for all levels)
Props Needed: None (optional cushion or eye mask for comfort)
Use When: You want a longer, more immersive breathwork journey that guides you into presence, builds emotional resilience, and supports full mind-body-soul integration.

This 37-minute extended session deepens the practice of Progressive Box Breathing by adding a second full round of breath tempo shifts, followed by an integration-based meditation to help you settle, restore, and absorb.

We’ll begin with a traditional tempo progression—moving from 8-count to 4-count to 2-count box breathing, with gentle holds between rounds to center and ground. Then we’ll flow through a second round of the same pattern without pauses, allowing your nervous system to stay steady as the pace shifts. The class ends with a powerful extended breath hold and a stillness-based meditation to help you rest, integrate, and return to yourself fully.

This practice supports your capacity to adapt, self-regulate, and embody calm through change—while cultivating clarity, presence, and inner peace.

Safety Note: This pranayama class is intended for general wellness and relaxation. If you have any medical conditions, including respiratory or cardiovascular concerns, or if you are pregnant, please consult your healthcare provider before practicing this or any breathwork technique. Practice in a safe, comfortable environment, and discontinue immediately if you feel lightheaded, dizzy, or uncomfortable. This class is not a substitute for medical advice.