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breathwork
Wind Down & Integration
A short closing session. Slowing breath, gratitude for the body, journal prompt space. Designed to follow any practice session.
How to use
This is a closing session designed to follow any other Pura practice. It helps you integrate what you experienced, capture insights, and transition back to your day with gentleness. Keep a journal nearby if you like to write.
The science
Post-experience reflection strengthens memory consolidation. Neuroscience research shows that the 15-minute window after a novel experience is critical for encoding it into long-term memory. Gratitude practice activates the medial prefrontal cortex and anterior cingulate — brain regions associated with emotional regulation and self-compassion. Combining reflection with gratitude creates a positive feedback loop that reinforces the practice.
Tips
- Keep this short and gentle — do not turn it into analysis
- One word or one sentence in your journal is enough
- This pairs with any Pura session as a closing ritual
- Over time, your journal entries will reveal patterns you cannot see in the moment
Precautions
- For adults 18+ only
Session phases
Prepare
Find somewhere quiet and comfortable. Sit or lie down — whatever feels right. Put your phone on silent. You do not need anything for this session except your attention. This time is yours.
Welcome
Welcome to Wind Down & Integration. This is an eight minute session. Whatever happens is exactly right. There is no goal, no performance, and no wrong way to do this.
Arrive
Close your eyes. Place one hand on your belly. Breathe in through your nose for four counts. Out through your mouth for six. Let your shoulders soften. Let your jaw release. With each exhale, allow a little more weight to settle into the surface beneath you. There is nothing to do. Nowhere to be. Just this breath and the awareness it brings.
Long exhales — settling
Breathe in for four counts. Out for eight counts. Each exhale is a gentle release. Let your body sink deeper into the surface beneath you. You have just done something meaningful — given yourself time and attention. Let the pace of your breath honour that.
Gratitude scan
Choose one part of your body to thank right now. It does not need to be a part you like or that felt good today. Just one part. Silently say: thank you for carrying me. Thank you for feeling. Thank you for being mine.
Journal space
If you could capture one thing from this session — one feeling, one surprise, one shift — what would it be? Hold it in your awareness. If you have a journal nearby, write it down. If not, let it live in your memory.
Self-compassion phrase
Silently say to yourself: I showed up for myself today. That is enough. I do not need to have felt anything extraordinary. Showing up is the practice. Everything else is a bonus.
Return — gentle
Three breaths. Eyes open when you are ready. Carry this gentleness with you.