Beginner Exercises
Browse our complete collection of Finnish wellness practices.
Showing 24 of 26 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.
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.
Coherent Breathing
Breathe at 5 breaths per minute (inhale 6 seconds, exhale 6 seconds). Optimizes heart rate variability and reduces anxiety.
Physiological Sigh
Double inhale through nose, long exhale through mouth. The fastest way to calm down, backed by Stanford research.
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 Beginner
Your first ice bath: 10-15°C water for 2 minutes. Focus on slow breathing. Exit calmly without rushing.
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.
Shower Contrast
Alternate hot and cold water in the shower. 1-2 minutes hot, 30 seconds cold. 3-5 cycles. Great for beginners.
Body Scan Meditation
Progressive relaxation through the body. Start at your toes, move attention slowly to the crown of your head.
Breath Awareness
Simply observe your natural breath without changing it. Notice the rise and fall, the temperature, the rhythm.
Loving Kindness (Metta)
Send wishes of wellbeing to yourself, loved ones, neutral people, and all beings. Cultivates compassion.
Sound Bath Meditation
Immerse in healing frequencies and sounds. Tibetan bowls, nature sounds, or binaural beats for deep relaxation.
Walking Meditation
Slow, mindful walking in nature. Feel each footstep, notice your surroundings with fresh eyes.
Body Scan NSDR
Move attention slowly through each body part without trying to change anything. Pure awareness practice for deep rest.
Legs Up The Wall NSDR
Inversion pose combined with NSDR techniques. Promotes venous return, reduces inflammation, and calms the nervous system.
Nervous System Reset
Quick NSDR protocol to shift from sympathetic (fight/flight) to parasympathetic (rest/digest) state. Perfect for stress relief.
NSDR Protocol
Andrew Huberman's Non-Sleep Deep Rest protocol. Combines body scanning with intentional relaxation to restore mental and physical energy.
Progressive Muscle Relaxation
Systematically tense and release each muscle group. Start with feet, work up to face. Reduces physical tension and anxiety.
Savasana Extended
Extended corpse pose with full support. Allow complete surrender to gravity. Integration practice for mind-body connection.
Yoga Nidra - Basic
Guided "yogic sleep" practice. Lie still while following verbal cues through body awareness, breathing, and visualization. Deeply restorative.