ILMA Exercise Library
Browse our complete collection of Finnish wellness practices.
Showing 24 of 99 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.
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.
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.
Tummo Breathing
Ancient Tibetan "inner fire" technique. Combines visualization with breath retention to generate internal heat.
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.
Intermediate Cold Plunge
Building resilience — embrace the discomfort. 3 minutes at 10°C.
Post-Breathwork Plunge
After 3 rounds of power breathing. 2 minutes at 5°C.
Endurance Builder Sauna
Extended heat exposure for heat adaptation.
Finnish Sauna Session
Traditional Finnish sauna: 15-20 minutes at 70-100°C. Sit, relax, sweat. Cool down between rounds. 2-3 rounds recommended.
Infrared Sauna Session
Lower temperature (45-60°C), longer duration. Infrared penetrates deeper for detox and muscle recovery.