Tuneby Noumena House Free · Nothing to buy
Right now

How do you want to feel?

Choose a state. Sound and breath do the rest, in about the time it takes to make coffee.

This is Tune: a tone for each state, and a breath to follow. It's free, it works offline, and there's nothing to buy.

The library

Everything, in one place.

Breath, body, grounding, sound, food, and field. One free practice in every category, written to be done in minutes. Members open the full shelf.

Breath Sound Body Grounding Food Amplify Advanced

Breath

The master regulator. The only autonomic function you can steer on purpose.

Breath · 5 minutes

The Five-Minute Reset

The fastest way out of bracing: a longer exhale than inhale, repeated until your body believes it's safe.

  1. Sit or lie down. Let your shoulders actually drop.
  2. Breathe in through the nose for 4.
  3. Breathe out slowly for 8, like fogging a mirror.
  4. Repeat for five minutes. Let the exhale do the work.
Breath · 4 minutes

Breath for Energy

For the midday slump, heaviness, or feeling stuck. Rhythmic breath that raises circulation and clears emotional static without caffeine.

  1. Seated, spine easy. Twenty strong belly breaths: in through the nose, out through the mouth, like fanning a fire.
  2. After the last exhale, hold empty and stay relaxed for 15 to 30 seconds.
  3. Inhale deep, hold 10, release. That's one round. Do two or three.

Skip this one if pregnant, or with heart or blood pressure conditions. Never while driving or in water.

Sound

Your body responds to sound with every cell, not just your ears.

Sound · 3 minutes

Humming, Your Built-In Tuning Fork

Your own voice vibrates the vagus nerve from the inside. This is a tuning tool you carry everywhere.

  1. Inhale gently through the nose.
  2. Hum your exhale, low and easy. Feel it in your chest and face.
  3. Stay with the vibration, not the pitch. Ten rounds.

The state soundscapes and the Theta track live in the Sound tab.

Body · Fascia & Qi Gong

Stored tension is stored distortion. The body releases what the mind can't.

Somatic · 2 minutes

Shake It Out

Animals discharge stress by trembling. You can too. This clears the static a busy day leaves in the body.

  1. Stand, knees soft, arms loose.
  2. Bounce gently through the heels and let everything rattle.
  3. Let the jaw, hands, and shoulders go floppy. Two minutes.
  4. Stop, close your eyes, and feel the hum you've made.
Rest · 4 minutes

The Long Exhale for Sleep

For nights the mind won't stop. The count gives your thoughts one simple job, and the exhale settles the rest.

  1. Lying down, breathe in for 4.
  2. Hold softly for 2.
  3. Breathe out for 8, releasing the day with it.
  4. Repeat until the counting blurs. That's it working.
Somatic · 2 minutes

Ear and Jaw Release

The ears and jaw are rich with vagal endings, and they carry more of your tension than you think.

  1. Massage the outer rim of each ear, slowly, top to lobe.
  2. Gently pull the ears out and down.
  3. Let your jaw hang open and sigh out loud, twice.
Fascia · 5 minutes

Fascia Release with a Ball

The connective tissue wrapping every muscle holds your history. Slow pressure teaches it to let go: feet, shoulders, hips.

  1. Any firm ball underfoot. Stand and roll slowly, heel to toe, 60 seconds per foot.
  2. Against a wall, ball between shoulder blade and spine. Find the tender spot, soften into it, breathe out slowly.
  3. Stay 60 to 90 seconds per spot. The melt happens on the exhale, never by force.
Qi Gong · 4 minutes

Standing Vibration

A Zhan Zhuang variation from one of the oldest frequency practices on earth. Resets the field when you feel stagnant or scattered.

  1. Stand, feet hip-width, knees soft, arms hanging heavy.
  2. Begin a gentle bounce through the heels, letting the whole body vibrate loosely.
  3. Let the breath be free, jaw slack. Three to four minutes.
  4. Stop. Stand completely still for one minute and feel the hum settle.

Grounding

Back into the body, back into now.

Grounding · 3 minutes

Coming Back Through the Feet

When you're scattered, come down. Attention in the feet pulls you out of the spinning mind and back into the body.

  1. Stand barefoot if you can. Feel all four corners of each foot.
  2. Rock slowly forward and back, then side to side.
  3. Stand still and imagine your weight pouring down like sand.
Grounding · 2 minutes

5-4-3-2-1, The Sensory Reset

For stopping spirals and breaking mental loops. The senses only work in the present, so they pull you back into it.

  1. Name 5 things you can see.
  2. 4 things you can feel touching you.
  3. 3 things you can hear.
  4. 2 things you can smell.
  5. 1 thing you can taste. Notice where you are now.
Grounding · 10 minutes

Barefoot Earthing

Skin to earth. The oldest regulation practice there is, and the simplest.

  1. Bare feet on grass, sand, soil, or stone. Morning is best, with the early light.
  2. Stand or walk slowly for ten minutes. No phone.
  3. Put your attention in the soles of the feet and let your breath lengthen on its own.

Food as Frequency

You are the plant. Your inputs are the light, the water, and the soil.

Inputs · principles

Eat Alive

Food isn't just fuel. The more natural structure a food keeps, the more clearly it supports your system. No perfect diet required, just a direction.

  1. Choose alive over processed: fresh, sun-grown, water-rich, close to how it grew.
  2. Light but nutrient-dense beats heavy. Fuel without stagnation.
  3. Notice your own tells: what clears you, what dulls you. Honor the data.
Inputs · reference

The Clear-Channel Grocery List

The foods that support clarity and energy, in one list you can shop from.

  1. Fruit: berries of every kind, citrus, pomegranate, ripe seasonal fruit.
  2. Greens and vegetables: leafy greens, sprouts and microgreens, cucumber, celery, beets, squash.
  3. Plant proteins: hemp, chia, and flax seeds, lentils, chickpeas, black beans, quinoa, amaranth.
  4. Support: avocado, olive oil, nuts in moderation, fresh herbs, ginger, turmeric.
  5. Hydration: water first, before the coffee. Add lemon and a pinch of good salt in the morning.

Amplify

When the channel is clear, strengthen the field.

Field · 10 minutes

Morning Sunlight

The single highest-leverage input of the day. Anchors your circadian rhythm, steadies energy, and sets up tonight's sleep before breakfast.

  1. Within an hour of waking, get outside. Cloudy counts.
  2. Five to ten minutes, no sunglasses. Never stare at the sun.
  3. Let the light land while you breathe slow. That's it.
Field · 3 minutes

The Golden Light Field

For porous days: strengthening boundaries and clearing what you've absorbed that was never yours.

  1. Eyes closed, slow breath. Picture a point of warm golden light at the center of your chest.
  2. Each inhale, it brightens. Each exhale, it expands, until it surrounds your whole body.
  3. Anything that isn't yours dissolves at the edge. Three minutes. Finish with one long exhale.

Going deeper · advanced

Stronger practices for systems that are ready. Regulate first, then intensify.

Breath · advanced · 10 minutes

The Activation Sequence

Three rounds of strong rhythmic breath with holds, for clearing heaviness and raising energy fast. Intense by design.

Unlock with your member code in the Sound tab.

  1. Seated or lying down, never driving or in water. Thirty full, rhythmic breaths: deep in through the nose, soft release out the mouth, like a wave.
  2. After the last exhale, hold empty. Stay soft. When the urge to breathe arrives, take a full inhale and hold 15 seconds.
  3. Release. That's one round. Do three, then lie still for two minutes and listen.

Tingling and temperature shifts are normal. Skip if pregnant, epileptic, or managing heart or blood pressure conditions.

Body · advanced · 7 minutes

Spinal Waves

Wake the energy along the spine: seated waves of movement and breath that build warmth from the root upward.

Unlock with your member code in the Sound tab.

  1. Sit cross-legged or on a chair edge, hands on knees. Inhale and arch the spine forward, chest lifting. Exhale and round it back. Slow at first.
  2. Let the wave quicken over two minutes until breath and movement are one rhythm.
  3. Then stop. Sit tall and completely still. Feel the warmth travel up the spine. Two minutes of stillness, minimum: the stillness is the practice.
Breath · advanced · 8 minutes

Zero-Point Stillness

The practice of the gap: using the natural pause after the exhale as a doorway into complete stillness. Where the deepest quiet lives.

Unlock with your member code in the Sound tab.

  1. Settle with five long exhales. Let the breath become small and quiet.
  2. At the bottom of a gentle exhale, simply pause. Don't grip, don't force. Rest in the gap until the body asks to breathe, then let it.
  3. Each round, the gap widens on its own. Never strain: the stillness comes from softening, not holding.
  4. After ten rounds, stop controlling entirely and sit in what remains.
Breath · outdoors · 10 minutes

The Ancestral Wind

Breathing with the land instead of at it. An outdoor entrainment practice for reconnecting with the oldest rhythm you know.

Unlock with your member code in the Sound tab.

  1. Go outside, somewhere with moving air: trees, water, a hillside, a shoreline.
  2. Stand or sit and listen for the rhythm around you: wind in leaves, waves, birdsong.
  3. Let your breath fall into step with what you hear, exhaling with the gusts, resting in the lulls.
  4. Ten minutes. You're not doing a technique anymore. You're joining one that never stopped.
Sound · advanced · 10 minutes

Toning Your Tone

Beyond humming: finding your own note and sounding it through the body, center by center. The most direct sound practice there is.

Unlock with your member code in the Sound tab.

  1. Sit tall. Hum gently and slide the pitch up and down until you find the note that feels effortless, the one your chest agrees with. That's yours today.
  2. Open the hum into a long "ah" on that note. Full exhale, no pushing.
  3. Move the vowel slowly: "oh" into the belly, "ah" into the chest, "ee" into the head. Feel where each one lands and vibrates.
  4. Finish with three rounds on the chest tone, then sit in the ringing silence afterward. That silence is the practice working.
Tool · 15 minutes · monthly

The Frequency Audit

The self-assessment behind the whole system: find exactly what's creating interference across the seven areas of your life, and watch the scores move month by month.

Unlock with your member code in the Sound tab.

  1. Score yourself 1 to 10, honestly, in each area: energy, emotions, mind, environment, relationships, inputs, daily rhythm.
  2. For your two lowest scores, name one source of interference in that area that you didn't choose.
  3. Choose one deposit and one withdrawal for the month ahead, aimed at the lowest area only. One, not five.
  4. Repeat on the first of every month. The trend line is your proof, written by you.
Why any of this works

The Foundations is the whole teaching underneath these practices — what tunes a body, what distorts it, and how to come back.

See The Foundations →
The philosophy

One idea, seen from many angles.

Everything in Tune rests on a few simple truths. Read them slowly. They're shorter than the noise says they should be.

01

You are an instrument

You have a true tone, the way a string does. Life doesn't destroy it. Life detunes it. An instrument out of tune doesn't need to "become a new version" of itself. It needs to be returned to its natural baseline. That's where all the good stuff already exists.

02

Distorted, or tuned

Distorted and tuned are the two ends of a dial, and no one lives at either end. Distorted is anxious, exhausted, pushing through. Tuned is clear, creative, connected to yourself. Neither is a personality, and the dial moves in minutes. Tuned isn't an upgrade you earn. It's your original state.

03

Subtraction, not addition

You never needed to become someone new. You, as you are, have always been enough. This isn't about fixing you. It's about clearing what was never yours, so the truest you can shine through.

04

Everything is entrainment

Rhythms in proximity fall into step: clocks on a wall, hearts in a room, you and everything you let near you. Your people, your food, your feeds, your sound. Choose what you resonate with, because you will resonate with it either way.

05

Anchoring

The goal isn't a beautiful five minutes. It's making tuned your default rather than a place you visit. Small returns, made daily, tip the whole system. That's why Tune exists.

Clear. True. Undeniably You.

Sound

Tracks and tones.

Engineered sound, made to be felt. Headphones recommended.

Generated live · free

Pure tones

Soft tones wrapped in a gentle wind bed, generated live on your device, one soundscape for each state. Play one under your breath practice, or on its own.

Tap to play, tap again to stop. Quiet by design.

The Deep Tunings

Eleven minute tone sessions for every state. Three phases: arrive, tone, anchor, with the tone tuned to the state you choose. Find them in the Tune tab.

Enter your member code below to unlock.

Unlocked. Find the 11 min · Deep option in the Tune tab.

The Foundations

The complete six module teaching of how to tune yourself, written out in full. $29, yours to keep.

Enter your member code below to unlock.

See The Foundations →

Noumena House

Everything in Tune is open. If you want to know why any of it works, The Foundations is the whole teaching underneath it.

Everything here is yours. Nothing to unlock.