kata

Breath and motion recipes for quick resets.

Kata

These short routines pair breathing with simple motion. Each recipe is a 6-10 minute loop you can run any time. Use the quick links to jump to a section and follow the step list in order.

Rearview mirror with a flaming sunrise sky

Morning Clear Form

  1. Opening stillness (1 min) : stand tall, knees soft, hands on lower ribs, eyes half-closed. Breathe 4-2-6 for 5 cycles. Cue: Arriving.
  2. Neck + spine wave (1.5 min) : slow neck half-circles x 3 each way, shoulder rolls back x 6, chin to chest -> roll down -> roll up. Breathe in to lift, out to fold.
  3. Grounded hip + leg flow (1.5 min) : wide stance, shift side to side, gentle squat x 5, forward fold -> half-lift -> fold x 3. Exhale on effort, inhale on rise. Cue: Heavy feet, light head.
  4. Sun-style flow (2 min) : 3 slow rounds (arms up inhale, fold exhale, half lift inhale, step back to plank, gentle cobra inhale, downward dog exhale 2 breaths, step forward to rise).
  5. Standing balance + breath (1 min) : one leg, hands on belly, 3 slow breaths each side. Optional eyes closed.
  6. Closing breath (1 min) : stand still, inhale 4, exhale 8, 5 rounds. Cue: Ready.

Cue: awareness onto steady breath, we'll think about tasks soon.

Empty rooftop parking lot at night

Night Closing Form

  1. Hard stop (30 sec) : close laptop, turn screen face down, stand, say: Done for today.
  2. Standing unload (2 min) : feet hip-width, arms heavy, low gaze. Breathe 4 in / 8 out for 6 cycles. Add neck drops, shoulder shakes, jaw release. Cue: Let go.
  3. Forward folding sequence (3 min) : slow fold with bent knees, sway. Half-lift -> fold x 3. Hamstring stretch seated or standing. Hug knees to chest if on floor. Long quiet exhales.
  4. Ground contact (2-3 min) : sit or lie down, one hand chest, one belly. Inhale 3-4, exhale 7-10. Optional gentle twist or knees side to side. Cue: Nothing to solve.
  5. Closing signal (1 min) : lie flat or sit upright, hands by sides, stillness. Say internally: Body resting. Mind resting. Tomorrow later.
  6. Ideal sequence : Laptop off -> Night Kata (8-10 min) -> Warm shower (5-10 min, dim light) -> Bed.
  7. Minimal sequence : Laptop off -> Short Kata (5 min) -> Bed.
  8. Avoid : Laptop -> phone -> bed.

Cue: feel each mouth exhale drop the shoulders.