ILMA Exercise Library
Browse our complete collection of Finnish wellness practices.
Showing 24 of 99 exercises (page 4 of 5)
Yoga Nidra - Deep Rest
Extended yoga nidra session for profound rest. 20-45 minutes of guided relaxation can replace hours of sleep. Reduces cortisol.
Post-Cold Warming
Gentle movement and breathing after cold exposure. Let your body naturally rewarm. No hot showers immediately.
Restorative Rest
Complete stillness in a supported position. Allow your nervous system to fully reset. Deep rest without sleeping.
ADHD Focus
Sensorimotor rhythm (SMR) training at 12-15 Hz — the gold standard frequency range used in ADHD neurofeedback protocols. Gentle, sustained entrainment.
Anxiety Relief
Starts at upper alpha and gently descends into theta. Slow, predictable transitions designed to avoid triggering anxiety.
Astral Projection
Based on Monroe Institute gateway frequencies. Deep theta descent through Focus 10 (body asleep/mind awake) to Focus 12 (expanded awareness). For experienced meditators.
Body Awareness
Schumann resonance (7.83 Hz) session for heightened body awareness and sensory connection. The Earth's natural electromagnetic frequency.
Creative Flow
Theta-alpha border session designed to access the creative insight zone where new connections form between ideas. The "eureka" frequency range.
Deep Focus
Alpha warm-up into sustained low beta for analytical work. Uses higher carrier (400 Hz) for optimal cognitive entrainment.
Deep Sleep
Alpha to theta to delta descent over 30 minutes. No return phase — designed to guide you into deep sleep.
Energy Boost
Quick beta session with high carrier for an energising pick-me-up. 15 minutes from calm to peak alertness.
Fall Asleep
Quick theta to delta descent for people who just need help dropping off. 15 minutes from calm to deep sleep.
Flow State
Alpha to low gamma for creative flow. Uses the 40 Hz gamma frequency associated with heightened perception and cognitive integration.
Gentle Calm
Sustained mid-alpha session with gentle oscillation between 8-10 Hz. Like a slow breath for your brainwaves — calming without sedation.
Lucid Dreaming
Alpha to deep theta with a gamma awareness burst. Designed for WBTB (Wake Back To Bed) technique — the gamma pulse may help maintain conscious awareness as you enter the dream state.
Manifestation
Sustained theta at 6 Hz — the visualisation frequency. Extended hold in the brainwave state where mental imagery is most vivid and subconscious programming is most receptive.
Meditation
Sustained theta with alpha bookends for a seated meditation practice. Helps quiet the default mode network.
Meditation
Sustained theta with alpha bookends for a seated meditation practice. Helps quiet the default mode network.
Memory Enhancement
40 Hz gamma focus — the frequency most associated with memory consolidation and enhanced learning.
Migraine Relief
Gentle descent from alpha through theta into low delta. Low carrier frequency and slow transitions designed to ease migraine pain without overstimulation.
Mood Lift
Alpha to SMR progression targeting the frequency range associated with positive mood and emotional well-being. Gentle upward arc.
Nausea Relief
Steady low delta session for nausea and motion sickness relief. Long hold at 2 Hz with minimal transitions to avoid worsening symptoms.
Non-Sleep Deep Rest
Alpha to theta to alpha arc for non-sleep deep rest. Settles you into relaxed awareness, descends into restorative theta, then gently returns to alert calm.
Orgasmic Bliss
A 25-minute arousal arc that mirrors the brain's natural pleasure cycle. Schumann resonance deepens body awareness, a gradual beta-to-gamma build mimics rising arousal, and a sustained 40 Hz gamma peak matches the brainwave pattern observed during orgasm — followed by deep theta afterglow.