Daily breath practice can greatly improve your physical & mental health.
Just a few minutes each day can lower stress, clear your mind, and balance emotions.
Want a stronger baseline of mindfulness and calmness amid the daily rollercoaster of life? Refine your discernment of what is worth your mental and emotional investment, enhance your ability to cope with stress, and supercharge your hormonal balance. Breath exercises increase oxygen intake, aide regularity in digestion, and boost your immune system.
Sound of Synergy
coherence is the new superpower
Ok y’all. The first practice of 2026 is here and it’s all about synergy. Enter Kirtan Kriya. Blending powerful mantra-sound currents, mudra movement, breath, visualization and changes in volume, including potent silence - this is a practice that takes meditation to a whole new level. Together, these elements work synergistically to regulate the nervous system, synchronize the hemispheres of the brain, and restore coherence between the mind and heart.
It’s also a practice that has been clinically studied and shown to enhance brain activity related to attention, concentration, and memory. Clinical research has shown that practicing Kirtan Kriya for 12 minutes a day can improve cognition and activate parts of the brain that are central to memory, and it has been widely shown to prevent and mitigate Alzheimer’s. It’s not random either — replacing the Kirtan Kriya sounds with other sounds or replacing the meditation as a whole with other relaxing tasks has not been shown to be effective.
This is a classical Kundalini Yoga meditation that integrates sound (mantra), mudra (finger movement), breath, and visualization. Together, these elements work synergistically to regulate the nervous system, synchronize the hemispheres of the brain, and restore coherence between the mind and heart.
From a scientific perspective, Kirtan Kriya has been studied for its effects on brain health and cognitive function. Research has shown that this practice can increase blood flow to key regions of the brain associated with memory, focus, and emotional regulation, including the frontal lobes and the posterior cingulate gyrus. The coordinated use of mantra and finger movements stimulates multiple sensory and motor areas of the brain simultaneously, strengthening neural connections and supporting neuroplasticity. This is one reason Kirtan Kriya has been explored as a supportive practice for reducing stress, improving memory, and enhancing overall mental resilience.
From a yogic perspective, Kirtan Kriya works directly on the ajna and crown centers, clearing subconscious impressions and reorganizing the mind at its root. The rhythmic repetition of sound cuts through mental clutter, while the mudras seal and direct pranic flow to the brain. Over time, this creates a mind that is less reactive, more intuitive, and capable of sustained presence and devotion.
Practiced daily for 40 days, Kirtan Kriya moves beyond a meditation you “do” and becomes a meditation that reshapes how you think, feel, and respond to life. The repetition builds new mental grooves, gently releasing old patterns while establishing clarity, steadiness, and trust in your inner guidance.
This challenge is intentionally designed to be accessible and sustainable. Twenty minutes is long enough to feel the depth and neurological impact of the practice, yet short enough to fit into real life. No prior experience with mantra or meditation is required — only a willingness to show up and participate.
Why join?
Because your brain, your nervous system, and your spirit are shaped by what you practice daily. In a world that fragments attention and drains vitality, this is an opportunity to choose consistency, coherence, and devotion. By committing to this 40-day journey, you are giving yourself a daily reset — one that supports mental clarity, emotional balance, and a deeper connection to yourself and to something greater than you.
Come for the science, stay for the transformation, and discover what becomes possible when you give yourself 20 minutes a day, every day, for 40 days.
DAY ONE - Monday, January 19th - 9am EST / 8am CST / 6am PST
Opening day. Experience our new practice and set your intention for this 40-day journey
DAY FORTY - Friday, February 27th - 9am EST / 8am CST / 6am PST
Closing practice! You did it! Share reflections, struggles and gratitudes
✦
During this six-week container, we will meet live on zoom every morning for 20 minutes
at 9am EST // 8am CST // 6am PST
The practice is structured as follows:
Energetic Check In
Tune In (Ong Namo Gurudev Namo) - this is a sacred sound threshold that creates the container for our practice in integrity with gratitude, honoring our guides, creative source energy and the lineage of these teachings.
Stretch & Spinal Warm Up
Prime the Lungs with Breath of Fire
11 Minute Meditation
Close out
Class recording will be available, drop in as often as you can, practice live or via recording.
Donations gratefully accepted via venmo @alexandra-moga or Patreon
TESTIMONIALS
“With this last meditation, I felt it disrupt my normal rhythms and open opportunity for expansion in daily tasks that have been difficult to keep up with.”
“Morning Pranayama practice with Alexandra and loving kind community has been a godsend over the last few years. The consistency and practicing with each other, even online, has enriched my life in so many ways. Breath practice for me is devotional but also has potent healing effects on my nervous system, and a calming effect in my entire life. Daily life. So much needed now and every day. I miss it a lot when we’re on break! I highly recommend this practice and this community from my heart of hearts.”
“Daily pranayama with Alexandra is the easiest, most accessible way to make room for the divine energy of the breath—our first medicine, to calm our hearts and minds, and to help us remember who we are—the power of our presence. Showing up for me each day makes all the difference in my life. I can’t recommend it more.”
“Alexandra’s 40-day pranayama session is a calming, restorative practice that helps me stay grounded and fosters a wonderful supportive community. A perfect way to recharge each day!”
FAQ
Do I have to practice the whole 40 days?
Ideally, yes. This is an open community space for you to come as often as you can, and come as you are. However, I do recommend taking a serious and committed approach as this will carry you through the first 10 days, when enthusiasm typically begins to wane. A tip I’ve found powerful: Wake with the intention “Yes! I want to and choose to show up for myself in this way today.”
Consistency is empowering. I'd encourage anyone to do a little of something as best they can than try to bite off more than is possible and give up entirely. No judgment if you miss a day — but expect the best of yourself as you commit to this 40 day period. Know that the more you overcome the resistance to keep going, the more you re-ignite your inner light — and that light thrives with and wants daily tending. So if you miss a day, don’t miss two. Get back on the horse and keep going. You’re worth it.
Is there a recording?
Yes, two public YouTube recordings and daily recordings for Patreon memebers. For non-Patreon members, I record each practice twice (one with complete explanation of the practice, once with a simplified, direct practice), so you have a guided experience to come to on the days when you may want to practice but can't make it live. The link will be sent to you when you sign up. You can also visit the YouTube playlist of all past practices. As a Patreon member, you will have daily videos sent to you with new insight, intentions and opportunities to connect to our zoom room community via recordings.
Why 40 days?
According to yogic philosophy, 40 days is the amount of time it takes to develop a new habit and really internalize the effects of the practice. The duration of 40 days of practice lets the meditation work with the cycle-based rhythms of the mind, provoking your subconscious to release any thoughts and emotional patterns that hinder you, put in a seed for a new, more positive pattern, and clear the subconscious.
How much should I donate?
$1 to $400, whatever feels right to you.
I hope this clarifies any questions and inspires you to join. You are welcome to reach out here if you have any further questions.
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”