{"meditations":[{"id":"guided-anger-1","title":"Успокаиваем раздражение","epithet":"1 минута","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":1,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":35,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":13,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:13.709Z","updatedAt":"2026-04-12T07:42:13.709Z"},{"id":"guided-anxiety-1","title":"Снижаем тревогу","epithet":"1 минута","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":1,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":35,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":7,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:12.959Z","updatedAt":"2026-04-12T07:42:12.959Z"},{"id":"guided-fatigue-1","title":"Поддерживаем тело","epithet":"1 минута","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":1,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":35,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":16,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:13.847Z","updatedAt":"2026-04-12T07:42:13.847Z"},{"id":"guided-overload-1","title":"Снимаем перегруз","epithet":"1 минута","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":1,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":35,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":10,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:13.072Z","updatedAt":"2026-04-12T07:42:13.072Z"},{"id":"guided-procrastination-1","title":"Возвращаем фокус","epithet":"1 минута","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":1,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":35,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":19,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:13.994Z","updatedAt":"2026-04-12T07:42:13.994Z"},{"id":"first-breath","title":"First Breath","epithet":"初歩 · First Breath","description":"A short, three-minute gate: no story yet, only breath. Use it to open the day or to meet the app before longer paths.","techniqueRu":"Inhale four, hold two, exhale four, pause two — through the nose. If four feels long, shorten the count by one each.","legend":"Before the long road and the named techniques, there is a single breath you do not perform for an audience. It is enough.","benefitsFormal":"Brief slow breathing can reduce acute tension for some people. Stop if you feel dizzy or unwell.","durationMin":3,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Sit so the spine is easy. No need to fix anything — only notice the next inhale arriving."},{"t":75,"text":"If the mind runs ahead, return to the nose. No grade for how well you breathe."},{"t":140,"text":"Let the last exhale finish without a speech. That is enough for today."}],"published":true,"sortOrder":0,"progressTier":"INTRO","createdAt":"2026-04-09T06:05:19.188Z","updatedAt":"2026-04-12T07:42:10.325Z"},{"id":"guided-anger-3","title":"Успокаиваем раздражение","epithet":"3 минуты","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":3,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":45,"text":"Если мысли уносят — мягко вернитесь к носу и счёту."},{"t":155,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":14,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:13.806Z","updatedAt":"2026-04-12T07:42:13.806Z"},{"id":"guided-anxiety-3","title":"Снижаем тревогу","epithet":"3 минуты","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":3,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":45,"text":"Если мысли уносят — мягко вернитесь к носу и счёту."},{"t":155,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":8,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:13.017Z","updatedAt":"2026-04-12T07:42:13.017Z"},{"id":"guided-fatigue-3","title":"Поддерживаем тело","epithet":"3 минуты","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":3,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":45,"text":"Если мысли уносят — мягко вернитесь к носу и счёту."},{"t":155,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":17,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:13.932Z","updatedAt":"2026-04-12T07:42:13.932Z"},{"id":"guided-overload-3","title":"Снимаем перегруз","epithet":"3 минуты","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":3,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":45,"text":"Если мысли уносят — мягко вернитесь к носу и счёту."},{"t":155,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":11,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:13.108Z","updatedAt":"2026-04-12T07:42:13.108Z"},{"id":"guided-procrastination-3","title":"Возвращаем фокус","epithet":"3 минуты","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":3,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":45,"text":"Если мысли уносят — мягко вернитесь к носу и счёту."},{"t":155,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":20,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:14.026Z","updatedAt":"2026-04-12T07:42:14.026Z"},{"id":"guided-anger-5","title":"Успокаиваем раздражение","epithet":"5 минут","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":5,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":75,"text":"Если мысли уносят — мягко вернитесь к носу и счёту."},{"t":165,"text":"Не нужно ничего исправлять. Достаточно быть с выдохом."},{"t":275,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":15,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:13.812Z","updatedAt":"2026-04-12T07:42:13.812Z"},{"id":"guided-anxiety-5","title":"Снижаем тревогу","epithet":"5 минут","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":5,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":75,"text":"Если мысли уносят — мягко вернитесь к носу и счёту."},{"t":165,"text":"Не нужно ничего исправлять. Достаточно быть с выдохом."},{"t":275,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":9,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:13.050Z","updatedAt":"2026-04-12T07:42:13.050Z"},{"id":"guided-fatigue-5","title":"Поддерживаем тело","epithet":"5 минут","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":5,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":75,"text":"Если мысли уносят — мягко вернитесь к носу и счёту."},{"t":165,"text":"Не нужно ничего исправлять. Достаточно быть с выдохом."},{"t":275,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":18,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:13.979Z","updatedAt":"2026-04-12T07:42:13.979Z"},{"id":"guided-overload-5","title":"Снимаем перегруз","epithet":"5 минут","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":5,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":75,"text":"Если мысли уносят — мягко вернитесь к носу и счёту."},{"t":165,"text":"Не нужно ничего исправлять. Достаточно быть с выдохом."},{"t":275,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":12,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:13.129Z","updatedAt":"2026-04-12T07:42:13.129Z"},{"id":"guided-procrastination-5","title":"Возвращаем фокус","epithet":"5 минут","description":"Короткая дыхательная практика под ваше состояние.","techniqueRu":"Вдох через нос четыре счёта, пауза два, выдох четыре, пауза два. При необходимости укоротите счёт на один.","legend":"Один круг за другим — без оценки и без цели, кроме следующего выдоха.","benefitsFormal":"Медленное носовое дыхание может снизить острое напряжение. Прекратите при головокружении.","durationMin":5,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Сядьте удобно. Вдох через нос, выдох медленнее. Следуйте за кругом."},{"t":75,"text":"Если мысли уносят — мягко вернитесь к носу и счёту."},{"t":165,"text":"Не нужно ничего исправлять. Достаточно быть с выдохом."},{"t":275,"text":"Последние вдохи — без спешки. Завершите, когда будете готовы."}],"published":true,"sortOrder":21,"progressTier":"INTRO","createdAt":"2026-04-12T07:42:14.033Z","updatedAt":"2026-04-12T07:42:14.033Z"},{"id":"falling-petals","title":"Falling Petals","epithet":"散る花 · Falling Petals","description":"The way of cherry blossom: soft attention to what leaves on its own. Good for beginners and gentle days.","techniqueRu":"Inhale for four, light hold for two, exhale for six, pause for two. Through the nose, no jerks; shoulders don’t join the hurry.","legend":"Mono no aware — a quiet ache for things that vanish. Not drama: a petal falls, the sky stays sky. Here each exhale releases a little more than the inhale took.","benefitsFormal":"Regular slow breathing may lower subjective tension and help some people sleep. If you have breathing restrictions, ask your doctor.","durationMin":10,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":6},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Picture a petal: it doesn’t argue with the wind. Your breath can be like that — without proving you’re “doing it right.”","audioUrl":"/audio/voice/falling-petals-0.mp3"},{"t":90,"text":"Inhale — as a flower opens. Exhale — as it gives itself to spring. Don’t hold beauty by force.","audioUrl":"/audio/voice/falling-petals-1.mp3"},{"t":240,"text":"If sadness rises — don’t fan it or store it. Notice and return to the count: four, two, six.","audioUrl":"/audio/voice/falling-petals-2.mp3"},{"t":420,"text":"The pathos of things lives in daily life: a cup, a talk, a goodbye. For now — only breath and the hush around it.","audioUrl":"/audio/voice/falling-petals-3.mp3"}],"published":true,"sortOrder":2,"progressTier":"BEGINNER","createdAt":"2026-04-08T18:57:23.760Z","updatedAt":"2026-04-12T07:42:10.901Z"},{"id":"unfettered-mind","title":"The Unfettered Mind","epithet":"不動智水 · The Unfettered Mind","description":"Takuan’s letter to the sword master: mind isn’t trapped in form, as water isn’t trapped in the shape of the bowl. Mushin at a gentle pace.","techniqueRu":"Inhale four, hold four, exhale four, pause two. If “water” sticks in the throat — exhale through the mouth, quietly.","legend":"Takuan compared mind to a clear pool: sky reflects, but it doesn’t jail clouds. The practice isn’t to erase thoughts — it’s not to be their prisoner.","benefitsFormal":"Even breathing supports attention and may reduce rumination. Not therapy for disorders — see a professional if needed.","durationMin":10,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":4},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Mushin isn’t an empty skull. It’s when a thought passed and you didn’t chase it with a net.","audioUrl":"/audio/voice/unfettered-mind-0.mp3"},{"t":75,"text":"Inhale and exhale the same length — like waves: symmetry calms the nervous system without force.","audioUrl":"/audio/voice/unfettered-mind-1.mp3"},{"t":200,"text":"Noticed the verdict “I’m bad at this”? That’s a thought too. Back to nose and count.","audioUrl":"/audio/voice/unfettered-mind-2.mp3"},{"t":400,"text":"At the end — no win or loss. There was breath. Enough.","audioUrl":"/audio/voice/unfettered-mind-3.mp3"}],"published":true,"sortOrder":4,"progressTier":"BEGINNER","createdAt":"2026-04-08T18:57:23.765Z","updatedAt":"2026-04-12T07:42:12.145Z"},{"id":"narrow-road-wind","title":"The Narrow Road","epithet":"奥の細道 · The Narrow Road","description":"Bashō’s wandering mind: hearing, smell, breath — all journey, not destination. Light, “poetic” breathing.","techniqueRu":"Inhale five, pause two, exhale seven, pause three. Imagine wind that doesn’t snag on branches — it only passes.","legend":"Yūgen — depth in the ordinary: dew, sandal clack, a distant bell. The practice doesn’t make you a poet; it returns sensitivity to small things without noise.","benefitsFormal":"Slow breathing with emphasis on exhale helps relaxation. For anxiety disorders, use as a support tool, not instead of treatment.","durationMin":12,"breathPattern":[{"phase":"inhale","seconds":5},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":7},{"phase":"pause","seconds":3}],"voiceScript":[{"t":0,"text":"You don’t have to “achieve” anything in these minutes. The road is already enough plot.","audioUrl":"/audio/voice/narrow-road-wind-0.mp3"},{"t":110,"text":"Wind doesn’t argue with the trail’s turns. If the mind runs to images — gently: nose again, count again.","audioUrl":"/audio/voice/narrow-road-wind-1.mp3"},{"t":300,"text":"Yūgen — when beauty needs no explanation. Notice one small thing in the body: warmth, weight, contact.","audioUrl":"/audio/voice/narrow-road-wind-2.mp3"},{"t":520,"text":"When the session ends, the road continues. Leave a scrap of silence in the breath ring for later.","audioUrl":"/audio/voice/narrow-road-wind-3.mp3"}],"published":true,"sortOrder":6,"progressTier":"BEGINNER","createdAt":"2026-04-08T18:57:23.771Z","updatedAt":"2026-04-12T07:42:12.849Z"},{"id":"demon-king-fire","title":"The Demon King's Fire","epithet":"第六天魔王火 · The Demon King's Fire","description":"Nobunaga’s will in a soft shell: a strong exhale to burn off extra tension without burning yourself.","techniqueRu":"Inhale three, short pause, exhale six with full “emptying,” pause two. If dizzy — lengthen inhale to four and shorten exhale.","legend":"Ikari no sei — not rage, but refined strength. Fire here isn’t to argue with the world; it’s to stop carrying old coals of resentment.","benefitsFormal":"A longer exhale stimulates the vagus nerve and may lower arousal. Use caution with heart issues — ask your doctor.","durationMin":12,"breathPattern":[{"phase":"inhale","seconds":3},{"phase":"hold","seconds":2},{"phase":"exhale","seconds":6},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Fire without fuel smokes. Exhale — fuel for calm: long, no drama.","audioUrl":"/audio/voice/demon-king-fire-0.mp3"},{"t":95,"text":"If anger is inside — don’t fuel it with story. Let it out with the exhale, like heat from a forge.","audioUrl":"/audio/voice/demon-king-fire-1.mp3"},{"t":260,"text":"Shorter inhale, longer exhale: the body learns the threat passed, even on a hard day.","audioUrl":"/audio/voice/demon-king-fire-2.mp3"},{"t":440,"text":"Finish cleanly: no shout of “I did it.” Just end the cycle and rest a second in silence.","audioUrl":"/audio/voice/demon-king-fire-3.mp3"}],"published":true,"sortOrder":5,"progressTier":"INTERMEDIATE","createdAt":"2026-04-08T18:57:23.768Z","updatedAt":"2026-04-12T07:42:12.294Z"},{"id":"shadow-sword","title":"The Shadow Sword","epithet":"影の剣 · The Shadow Sword","description":"In the spirit of Yagyū’s secret transmission: an unmoving mind where the shadow moves first. A slightly more gathered rhythm.","techniqueRu":"Inhale four, hold four, exhale four, pause three. Even square; if the hold strains, shorten to two.","legend":"A student asked: how not to shake when afraid? The answer wasn’t bravery — it was gaze: see as if you already see the end of the motion. Square breath trains support before fear becomes a command to the body.","benefitsFormal":"Box breathing is used for focus and stress; if you get dizzy or have hypertension, check with your doctor.","durationMin":12,"breathPattern":[{"phase":"inhale","seconds":4},{"phase":"hold","seconds":4},{"phase":"exhale","seconds":4},{"phase":"pause","seconds":3}],"voiceScript":[{"t":0,"text":"Shadow doesn’t argue with light. Find the rhythm: inhale — four, silence — four, exhale — four.","audioUrl":"/audio/voice/shadow-sword-0.mp3"},{"t":100,"text":"Fudōshin — not stone, but steadiness that still holds life. Shoulders down, gaze soft.","audioUrl":"/audio/voice/shadow-sword-1.mp3"},{"t":280,"text":"Fear is also shadow. Don’t cut it out; breathe so it doesn’t command the breath.","audioUrl":"/audio/voice/shadow-sword-2.mp3"},{"t":460,"text":"Last minutes — only count and body. The mind can plan later; for now it waits aside.","audioUrl":"/audio/voice/shadow-sword-3.mp3"}],"published":true,"sortOrder":3,"progressTier":"INTERMEDIATE","createdAt":"2026-04-08T18:57:23.763Z","updatedAt":"2026-04-12T07:42:11.158Z"},{"id":"book-of-void","title":"The Book of Void","epithet":"空の書 · The Book of Void","description":"In the spirit of Musashi’s final teaching: not “feel nothing,” but clarity without clutter. Breath as a blank page between thoughts.","techniqueRu":"Slow inhale for five, quiet hold for three, exhale for seven, short pause. Steady rhythm; if it’s hard, shorten each count by one.","legend":"They say Miyamoto Musashi, late in life, wrote less about striking technique than about where there is no foothold — and that is where skill rests. “Void” here is not frightening: it is the space the busy “must” doesn’t invade, and the breath becomes honest.","benefitsFormal":"Slow nasal breathing with a longer exhale supports the parasympathetic system and may ease mild anxiety and mental overload. Not a substitute for medical care if symptoms are severe.","durationMin":15,"breathPattern":[{"phase":"inhale","seconds":5},{"phase":"hold","seconds":3},{"phase":"exhale","seconds":7},{"phase":"pause","seconds":2}],"voiceScript":[{"t":0,"text":"Sit so the spine is alive, not frozen. First inhale — like a first line on clean paper: no proof required.","audioUrl":"/audio/voice/book-of-void-0.mp3"},{"t":120,"text":"Mu is not “nothing,” but room without excess. A thought came? Let it pass like shadow on snow.","audioUrl":"/audio/voice/book-of-void-1.mp3"},{"t":300,"text":"The pause after inhale is not a fight with air. Hold gently, like a cup not yet filled with tea.","audioUrl":"/audio/voice/book-of-void-2.mp3"},{"t":480,"text":"Exhale longer than inhale: the old leaves before you finish judging it.","audioUrl":"/audio/voice/book-of-void-3.mp3"},{"t":660,"text":"Only silence between counts remains. That is enough. Close without rushing.","audioUrl":"/audio/voice/book-of-void-4.mp3"}],"published":true,"sortOrder":1,"progressTier":"ADVANCED","createdAt":"2026-04-08T18:57:23.753Z","updatedAt":"2026-04-12T07:42:10.810Z"}]}