Daily Calm — Pranayama & Mudra Cards

Your Day 04 Daily Calm card: Sitali (The Cooling Breath) with 4-step practice (curl tongue, inhale 4 counts, hold 2, exhale nose 6 counts) + Apan Mudra (The Release Seal) for letting go of mental clutter and emotional tension. Swipe all 4 cards.

Your Day 03 Daily Calm card: Ujjayi (Ocean Breath) with 4-step practice (inhale 4 counts, throat-constricted exhale 6 counts) + Prana Mudra (The Vital Energy Seal) for flagging energy and a looping mind. Swipe all 4 cards.

Your Day 02 Daily Calm card: Brahmari (Humming Bee Breath) with 4-step practice (inhale 4 counts, hum exhale 6 counts) + Apan Vayu Mudra (The Heart-Ease Seal) for chest tension and a racing mind. Swipe all 4 cards.

Your first Daily Calm card: Nadi Shodhana alternate nostril breathing (5 min, step-by-step counts) + Chin Mudra hand seal — for the overthinking man who needs a quiet mind. Swipe through all 4 cards.