Your Fundamentals Starter

The Big Five

A 10-minute guided session for the muscles that move your breath. Sit on the edge of a chair or couch, feet flat, and press play.

10 minSeatedGuided by Samuel Whiting

Open the 7-day guideDownload the audio
Sam seated in a red-rock cave above a green canyon in Sedona

How to use your starter

  1. Today: press play on The Big Five. Ten minutes, seated.
  2. Open the 7-day guide and check off one simple practice a day.
  3. Watch your inbox. Sam's notes walk you through the rest of the week.

SafetyPractice breathwork seated or lying down, never in or near water or while driving. Stop if you feel unwell and breathe normally. Education only, not medical advice.

When you are ready for more

Keep the practice going

  • 01

    Breathe along on YouTube

    A free 10-minute morning breath workout to pair with your starter.

    Watch the session

  • 02

    The Practice

    Sam's full library of guided breath, cold and rest sessions, in your podcast app.

    See The Practice

  • 03

    The free library

    Talks and conversations on breath, stress and the nervous system.

    Browse the library