ILMA Exercise Library
Browse our complete collection of Finnish wellness practices.
Showing 24 of 104 exercises
4-7-8 Breathing
Dr. Andrew Weil's relaxation technique. Inhale for 4 counts, hold for 7, exhale slowly for 8. Promotes deep relaxation and sleep.
4-7-8 Relaxing Breath
Dr. Andrew Weil's relaxation technique. A natural tranquilizer for the nervous system.
Alternate Nostril Breathing
Nadi Shodhana pranayama. Alternate breathing through each nostril to balance the nervous system and calm the mind.
Bhramari (Humming Bee)
A humming breath that vibrates the skull and soothes the nervous system. The exhale hum activates the vagus nerve. Widely used for anxiety, insomnia, and racing thoughts.
Box Breathing
A calming technique used by Navy SEALs. Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat.
Breath of Fire
Rapid rhythmic breathing from the navel. Short, powerful exhales with passive inhales. Energizing and detoxifying.
Coherent Breathing
Breathe at 5 breaths per minute (inhale 6 seconds, exhale 6 seconds). Optimizes heart rate variability and reduces anxiety.
Diaphragmatic Breathing
The foundation of all breathwork. Belly breathing activates the parasympathetic nervous system, improves oxygen exchange, and calms the mind.
Energizing Breath
Quick exhale for energy. Short, powerful breaths to boost alertness and energy.
Extended Exhale (2:1)
The simplest parasympathetic switch. Inhale for 4, exhale for 8 — the longer exhale tells the nervous system to stand down. A foundational technique with nothing extra.
Physiological Sigh
Double inhale through nose, long exhale through mouth. The fastest way to calm down, backed by Stanford research.
Power Breathing
Intense breathing technique: 30-40 deep breaths, exhale and hold, then recovery breath. Known to increase energy, boost dopamine, and reduce stress.
Pursed-Lip Breathing
The clinical anchor technique. Inhale through the nose, exhale through lips pursed as if blowing out a candle. Widely used for anxiety, panic, and shortness of breath. Simple, accessible, works anywhere.
Sitali (Cooling Breath)
A cooling breath for hot states of body or mind. Inhale over a curled tongue (or clenched teeth if you cannot roll the tongue) to draw cool air across the palate. Exhale through the nose.
Tummo Breathing
Ancient Tibetan "inner fire" technique. Combines visualization with breath retention to generate internal heat.
Ujjayi (Ocean Breath)
The ocean breath — a slight throat constriction creates a soft, audible breath like waves. Warms the body, steadies the mind. Used throughout yoga practice and as a stand-alone focus technique.
Advanced Cold Plunge
Deep cold adaptation — find stillness in the cold. 5 minutes at 5°C.
Beginner Cold Plunge
Start your cold journey — focus on breath control. 1 minute at 15°C.
Cold Shower Protocol
Start warm, end with 30 seconds cold. Gradually increase cold duration. Boosts dopamine and reduces inflammation.
Cold Walk
Walk outdoors in cold weather with minimal clothing. Build cold tolerance gradually. Finnish tradition of taking fresh air.
Face Dunking
Submerge face in ice water for 15-30 seconds. Activates the dive reflex, instantly calming the nervous system.
Ice Bath Advanced
Extended cold exposure at 2-5°C for 5-10 minutes. For experienced practitioners. Listen to your body.
Ice Bath Beginner
Your first ice bath: 10-15°C water for 2 minutes. Focus on slow breathing. Exit calmly without rushing.
Ice Bath Intermediate
Cold plunge at 5-10°C for 3-5 minutes. Maintain calm breathing. Focus on embracing the cold, not fighting it.