Beginner Protocol (15-20 min)
- Nervous-system settling (4 min): quiet breath observation
- Gentle abdominal mobility (8 min): soft twists and low-intensity folds
- Pranayama (8 min): lengthened exhalation, no forceful breath holds
Frequency: Start 3-4 days/week with low intensity and strict comfort limits.
Intermediate Protocol
- Nervous-system settling (4 min): quiet breath observation
- Gentle abdominal mobility (8 min): soft twists and low-intensity folds
- Pranayama (8 min): lengthened exhalation, no forceful breath holds
- Guided relaxation (8-12 min): body scan in supported pose
Frequency: Most days; prioritize consistency over intensity.
Flare-day / Low-Energy Protocol (10-15 min)
- 2-3 minutes of quiet breath awareness in a supported posture
- 5-7 minutes of the gentlest mobility from your usual sequence
- 3-5 minutes of guided relaxation or body scan
Frequency: Use on symptomatic days; resume full routine once symptoms settle.