Sit in a comfortable, upright position. Close your eyes and take a few natural breaths to center yourself.

The deliberate, extended retention helps reduce anxiety and anchor the mind during movement.

is a rhythmic breathwork technique designed to balance the body's energy channels (nadis) through a specific pattern of inhalation, retention, and exhalation. This practice specifically utilizes a 1:4 ratio , where the breath is held for four times the duration of the initial inhale, followed by a controlled release and a brief rest period. The Core Principles of 1x4 Nadi Work