ROOT
Breathing with purpose.
Functional practices, coherence, and the steady ground
that comes from a breath that knows where it is going.
There is a kind of breathing
that is less about letting go and more about finding ground.
Root holds those practices. The functional techniques.
The coherence work. The sessions where the breath is given
a rhythm and a reason, and the nervous system responds
by steadying itself around it.
These are useful practices — for focus, for regulation,
for the moments when softening is not what is needed
and steadiness is.
As with everything here, there is no right order.
Find the one that fits where you are today,
and let the breath do the rest.
COHERENCE BREATHING
because the nervous system learns from rhythm
Coherence breathing uses a slow, equal breath — typically five to six breaths per minute — that brings the heart rate, blood pressure, and nervous system into synchrony with each other.
It is one of the most well-researched breathing techniques available, with documented effects on heart rate variability, stress hormone levels, and sustained attention. The nervous system does not need to be told to relax. It needs to be given a rhythm it can follow. Coherence breathing provides that rhythm.
These videos are a way to practise it. Quietly. At your own pace.
FUNCTIONAL BREATHING
breath as a daily practice, not just an occasion
Functional breathing is the everyday application of what conscious breathwork teaches. Nasal breathing. Slower rhythm. The extended exhale. Patterns that the body can carry into ordinary life — into the morning, the commute, the difficult meeting, the moment before sleep.
In addition to the deeper sessions, Root holds shorter practices designed for exactly this. Not as performance. Not as another thing to add to a long list. As a way of returning, again and again, to a breath that steadies rather than stirs.
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Triangle Breathwork for Calm
Visualising the shape of a triangle, each breath becomes a steady cycle – rising on the inhale, descending on the exhale, and resting in stillness at the base. As the breath deepens, awareness expands through the body – front, back, and side to side – before gently releasing into res
9 Minutes 56 Seconds
Gentle Connected Breathing & Lung Stretch
Interwoven throughout the practice are moments of “spiritous breath” – gentle lung stretches where you fully inhale, pause, and softly sip in more air before releasing slowly and with control. These moments offer subtle expansion, before returning again to the quiet rhythm of connected breathing.
10 Minutes 6 Seconds
Coherence Breathing & Silent Reflection
There’s no pressure here — only an invitation to soften. With optional hand mudra and internal counting, you’re encouraged to tune into your body’s cues and find your own steady rhythm. As the breath settles, the practice transitions into silence, offering space to reflect on both the stillness and the wider session experience.
11 Minutes 8 Seconds
Slow Your Breath, Calm Your Body
This practice introduces the concept of “air hunger” in a grounded, reassuring way – reminding you that you are always in control and free to return to a natural breath at any time. As the rhythm slows, you may begin to notice subtle shifts: a softening in the shoulders, a yawn, or perhaps just a quiet stillness.
10 Minutes 9 Seconds
Alternate Nostril Breathing for Balance & Calm
Rather than forcing a count, the invitation is to find your own pace: inhale as long as it feels good, swap at the top, and exhale as long as it feels good. There is also permission to rest at any point, letting the hand drop to the lap and returning to natural breath if needed.
10 Minutes 3 Seconds
Balance Your Emotions with Coherent Breathing
Through the imagery of willow trees and the “waters of wisdom,” this practice reflects on the natural movement of emotions — highs, lows, and everything in between — all as part of your inner guidance system. There is no need to control or change anything, only to allow and observe.
10 Minutes 48 Seconds
Gentle Connected Breathing for Emotional Release
You’re invited to explore the breath without pressure: allowing sighs, sound, and subtle variations in the mouth to support release. This practice is part of the elements breathing approach, specifically the water element, supporting emotional flow and regulation.
10 Minutes 16 Seconds
Breathe with the Moon Gentle Rectangle Breath Practice
As you inhale, you visualise the moon waxing – growing fuller as your lungs expand. At the top of the breath, you pause in stillness, honouring the full moon. As you exhale, the moon wanes, softening and releasing, followed by another pause in the quiet space of the new moon.
10 Minutes 3 Seconds
Coherence Breathing for Balance
In this session, we move into coherence breathing – also known as harmonic or balanced breathing – where the inhale and exhale are the same length. You are invited to explore what feels right for you in the moment, whether that’s breathing to a count, using your fingers to track the breath, or allowing your body to find its own natural rhythm without control.
11 Minutes
Breathe Into Your Ribs
Rather than forcing a big breath, this practice invites you to gently direct the breath into the sides of the ribs and into the back of the body. By bringing awareness to the rib cage and the movement in the back body, the breath becomes softer, slower, and more calming for the nervous system.
10 Minutes 22 Seconds
Gentle Guided Breath & Silence
Inviting balance into the system through a gentle inhale and exhale through the nose, using a soft count to find a comfortable rhythm. You are encouraged to choose your own pace, listening to the body rather than forcing the breath. The session explores noticing the natural pauses between inhale and exhale, observing whether the breath flows continuously or includes a pause at the top or bottom.
12 Minutes 58 Seconds
Gentle Conscious Connected Breathing for Equinox Balance
As the session unfolds, there is a reflection on the equinox and the growing light, alongside the feeling that we must keep going and doing. This episode offers another possibility: that balance may live not only between light and dark, but also between doing and resting. The slow connected breath becomes a mirror for gentle action — a way of staying present without pushing.
10 Minutes 41 Seconds
Coherence Breath for Balance Light, Dark & Inner Calm
In this episode, you are guided into the coherence breath, balancing inhale and exhale through the nose where possible, and using either counting or bodily awareness to find an even rhythm. The invitation is simple and spacious: notice the breath, tune into what your body needs, and allow the rhythm to settle naturally.
9 Minutes 59 Seconds
Breathe, Notice, Return
The practice begins by arriving in stillness, listening to the sounds around you, and acknowledging whatever state you arrive with. There is no pressure to change anything. Instead, the invitation is to observe without judgement — whether the mind is busy, the body is tired, or emotions are present.
11 Minutes 17 Seconds
Triangle Breath: Holding at the Top
Beginning with a counted rhythm of inhale, hold, and exhale, the practice gradually softens into a more intuitive experience. Participants are encouraged to notice their natural rhythm rather than forcing a specific count, allowing the body to lead the breath.
10 Minutes 39 Seconds
Triangle Breath for Calm
The image of the upward triangle – two feet on the ground and your head in the clouds – invites both grounding and expansion. As the breath flows through the triangle shape, you are encouraged to find your own rhythm, perhaps counting quietly, using your fingers, or simply letting the body guide the pace.
10 Minutes 18 Seconds
If you’d like to breathe with us live.
The Midweek Exhale is free. Every Wednesday, 7:30pm UK.
No experience needed. Just arrive.