ILMA Exercise Library
Browse our complete collection of Finnish wellness practices.
Showing 24 of 41 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.
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.
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.
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.
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.
Löyly Ritual
The art of throwing water on sauna stones. Create steam (löyly), breathe deeply, embrace the heat wave. A meditative practice.
Sauna Breathing
Combine sauna heat with conscious breathing. Slow, deep breaths to enhance heat tolerance and relaxation.
Finnish Avanto
Traditional Finnish winter swimming. Sauna, then plunge into ice hole in frozen lake. The ultimate contrast therapy.
Hot-Cold Contrast
Alternate between sauna (10-15 min) and cold plunge (1-3 min). 3-4 cycles. Boosts circulation and 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.
Cold Meditation
Meditate during cold exposure. Use the cold as an anchor for presence. Master your mind-body connection.