Experience breathing techniques that:
- support mindfulness
- create relaxation and rest
- cultivate equanimity and resilience
- deepen sleep
- enhance concentration
- increase vitality
- cultivate fulfilling connection to yourself and others, and
- expand joy for yourself and others. 

In this iPause guided practice session you will develop skills in a variety of evidenced-based breathing practices including:

- befriending the breath
- cyclic sighing
- diaphragmatic breathing
- box breathing and
- breath-based mindfulness meditation.

Discover the benefits of each breathing practice and ways to incorporate them into daily life.

Tia Rich, PhD also is leading an in-persn workshop titled "The Power of the Pause" on Sat., Oct. 18 at 8:30am OR at 10:00am, as well as a lecture titled Introduction to the 2025 Contemplation by Design Summit on Wednesday, Oct. 15 at noon. Please feel free to join one or all of these sessions that are part of the 2025 Contemplation by Design Summit.

Tia Rich, PhD, MA, MSW, is the founder and director of the Stanford School of Medicine’s Contemplation by Design® program. As the principal lecturer for the School of Medicine’s Applied Contemplative Science concentration in Community Health and Prevention Research, Rich teaches and mentors Stanford undergraduate and graduate students. Academic classes she teaches include: Contemplative Science, Applying Contemplative Practices, Contemplative Competence for Sustainability of Public and Planetary Health and Well-being, Contemplative Movement, and Translating Contemplative Science into Timely Community Programming. She also teaches co-curricular classes through the Stanford Healthy Living program, including the "The Power of the Pause" contemplative retreat for faculty, staff, students, and community members. She has been integrating contemplative science and practices into Stanford academic classes and professional development programs since her completion of graduate studies in Social Welfare at UC Berkeley, and in Education at Stanford, after earning her undergraduate degree in Human Biology at Stanford.

This session is part of the FREE Contemplation by Design Summit, Oct. 15-27, 2025.

The full summit schedule is posted at: https://med.stanford.edu/contemplation/summit.html.

Register here: https://www.eventbrite.com/e/stanford-contemplation-by-design-summit-2025-online-oct-15-27-registration-1520413249959