MD in Yoga Medicine

Diplomate of Yoga Medicine in Affective Science

Module 3 · Part 3

5-Minute Emotional Practice Cards

Read the state. Choose the direction. Guide the breath.

15 practices · ← → to browse · Space start/pause · R restart

Practice 01 / 15

Fear / Anxiety

“Lengthen, Don't Hold.”

Emphasis: RechakRespiratory urgency

Don't fight anxiety with breath. Give the breath more time to finish.

0:00–0:30

Do nothing.

Observe breathing.

0:30–1:30

Gentle nasal breathing.

No attempt to breathe deeply.

1:30–4:30

Purak 4 sec

Rechak 6 sec

No deliberate kumbhak.

4:30–5:00

Release counting.

Observe spontaneous breathing.

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice 02 / 15

Anger

“Release Before You Respond.”

Emphasis: Rechak

Reduce physiological momentum before making behavioural decisions.

0:00–1:00

Observe: jaw, shoulders, hands, abdomen.

1:00–4:00

Purak 4 sec

Rechak 6–8 sec

No force.

4:00–5:00

Natural breathing while consciously relaxing expiration.

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice 03 / 15

Frustration

“Restore the Rhythm.”

Emphasis: Purak–Rechak synchronizationIrregular → Rhythmic

Frustration often does not require slower and slower breathing. It requires predictability.

0:00–1:00

Observe irregularities.

1:00–4:00

Purak 4

Rechak 4

Smooth transitions.

4:00–5:00

Purak 4

Rechak 5–6

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice 04 / 15

Sadness / Grief

“Give the Breath Space.”

Emphasis: Purak

Sometimes an emotion needs space more than it needs calming.

0:00–1:00

Sit upright without forcing posture.

1:00–4:00

Purak 4–5 sec — allow ribs to expand gently.

Rechak 4–5 sec

No retention.

4:00–5:00

Natural breathing.

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice 05 / 15

Guilt

“Breathe Without Avoiding.”

Emphasis: Balanced Purak + Rechak

Can I remain present without solving anything for one minute?

0:00–1:00

Observe bodily constriction.

1:00–4:00

Purak 4

Rechak 5

No retention.

4:00–5:00

Allow normal breathing.

Ask internally: “Can I remain present without solving anything for one minute?”

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice 06 / 15

Shame

“Restore Expansion.”

Emphasis: Gentle PurakGuarded → Open

Goal: Guarded → Open. Not: Shame → Happiness. That distinction is essential.

0:00–1:00

Notice collapsed posture without correcting aggressively.

1:00–2:00

Gentle thoracic expansion.

2:00–4:30

Purak 5

Rechak 5

4:30–5:00

Natural breath.

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice 07 / 15

Disgust / Aversion

“Return to Neutral.”

Emphasis: Balanced breathingRespiratory neutrality

Goal = Respiratory neutrality. Not relaxation.

0:00–1:00

Observe withdrawal response.

1:00–4:00

Purak 4

Rechak 4

Quiet nasal respiration.

4:00–5:00

Remove counting.

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice 08 / 15

Jealousy / Envy

“Regulate Before Interpreting.”

Emphasis: Rechak

Regulate physiology first. Interpret the story later.

0:00–1:00

No mental analysis.

Observe breathing only.

1:00–4:00

Purak 4

Rechak 6

4:00–5:00

Natural respiration.

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice 09 / 15

Overwhelm

“Make the Breath Simple.”

Emphasis: Simple prolonged Rechak

Let your exhalation take slightly longer.

0:00–1:00

Feel the feet / contact with the chair.

1:00–4:30

Purak 3–4 sec

Rechak 5–6 sec

4:30–5:00

Natural breathing.

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice 10 / 15

Helplessness / Depletion

“Invite Energy.”

Emphasis: PurakCollapsed → Participating

Long exhalation may be counterproductive for a markedly hypo-aroused person.

0:00–1:00

Become upright.

Eyes preferably open.

1:00–4:00

Purak 4–5 sec — comfortably full, not maximal.

Rechak 4 sec

4:00–5:00

Stand or gently move while breathing normally.

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice 11 / 15

Excess Excitement

“Keep the Joy, Reduce the Rush.”

Emphasis: Rechak → Balanced

Not excitement → dullness. Excitement → organized excitement.

0:00–1:00

Natural observation.

1:00–4:00

Purak 4

Rechak 6

4:00–5:00

5:5 balanced breathing.

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice 12 / 15

Joy / Gratitude

“Don't Fix What Isn't Broken.”

Emphasis: Balanced Purak–Rechak

Breath regulation is not always about becoming calmer. Sometimes its role is simply to help us stay present.

0:00–1:00

Simply feel the breath.

1:00–4:00

Purak 5

Rechak 5

Comfortable.

4:00–5:00

Stop controlling respiration.

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice 13 / 15

Love / Compassion

“Soft Breath, Open Attention.”

Emphasis: Balanced breath with comfortable Antar pauseCo-regulation and openness, not emotional manufacture

0:00–1:00

Bring awareness to chest / abdomen without forcing emotion.

1:00–3:00

Purak 5

Rechak 5

3:00–4:30

Purak 4

Comfortable Antar pause 1

Rechak 5

4:30–5:00

Uncontrolled breath.

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice 14 / 15

Confidence / Courage

“Breathe Ready.”

Emphasis: Purak + brief Antar KumbhakPurak → Hold → Act

Here we deliberately avoid excessive parasympathetic down-regulation.

0:00–1:00

Upright posture.

Eyes open.

1:00–4:00

Purak 4

Antar Kumbhak 1–2

Rechak 4

Comfortable only.

4:00–5:00

Normal breath + mentally rehearse the upcoming action.

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice 15 / 15

Calm / Contentment

“The Complete Breath.”

Emphasis: All four phases

Not to make the breath slower. To make every phase comfortable.

0:00–4:00

Purak — 4

Antar Kumbhak — 1

Rechak — 6

Bahya Kumbhak — 1

4:00–5:00

One minute of uncontrolled breathing.

Practice within comfort. Do not force inhalation, exhalation or breath retention. Kumbhak should be progressive and optional. Stop if dizziness, distress, significant air hunger or discomfort occurs.

Practice Card Index

#	Emotion	Practice	Main Breath Direction
1	Fear / Anxiety	Lengthen, Don't Hold.	Rechak
2	Anger	Release Before You Respond.	Rechak
3	Frustration	Restore the Rhythm.	Purak–Rechak synchronization
4	Sadness / Grief	Give the Breath Space.	Purak
5	Guilt	Breathe Without Avoiding.	Balanced Purak + Rechak
6	Shame	Restore Expansion.	Gentle Purak
7	Disgust / Aversion	Return to Neutral.	Balanced breathing
8	Jealousy / Envy	Regulate Before Interpreting.	Rechak
9	Overwhelm	Make the Breath Simple.	Simple prolonged Rechak
10	Helplessness / Depletion	Invite Energy.	Purak
11	Excess Excitement	Keep the Joy, Reduce the Rush.	Rechak → Balanced
12	Joy / Gratitude	Don't Fix What Isn't Broken.	Balanced Purak–Rechak
13	Love / Compassion	Soft Breath, Open Attention.	Balanced breath with comfortable Antar pause
14	Confidence / Courage	Breathe Ready.	Purak + brief Antar Kumbhak
15	Calm / Contentment	The Complete Breath.	All four phases