7 days of calmer evenings

A short practice each evening to help the day wind down. Do the days in any order, and skip any you like.

0 of 7 done

1. Day 1: Longer out-breaths

   Let each out-breath be a little longer than the in-breath.

   Start Day 1: Longer out-breaths

2. Day 2: Evening stretch

   Slow, easy stretches. Stop well before anything strains.

   Start Day 2: Evening stretch

3. Day 3: Four in, six out

   A steady, unhurried pace.

   Start Day 3: Four in, six out

4. Day 4: Five minutes with the breath

   Feel the breath without changing it.

   Start Day 4: Five minutes with the breath

5. Day 5: Belly breathing

   A hand on the belly, if that feels good.

   Start Day 5: Belly breathing

6. Day 6: Neck and shoulders

   Let the day's tension soften.

   Start Day 6: Neck and shoulders

7. Day 7: An even pace

   Close the week with an even, gentle rhythm.

   Start Day 7: An even pace

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