Breathing: Science & Practice Of Breathwork - Module 4, Mixed & Specific Methods

Breathing is one of the biggest pillars of health. How you breathe influences every system in your body. How breathing may help you, however, depends on the practice you pick. Going beyond a 'one size fits all' view of breathwork, “Breathing” is created to give you an overview of all the different types of breathing practices out there, so you can pick the breathwork that is just right for you.

Not all breathwork techniques are appropriate for everyone at every time. “Breathing” will outline the benefits of each practice using science and ancient teachings, and connect the specific practices to your scientific knowledge. Knowing what to do when and why, will help you on your journey towards better health. “Breathing” will take you on a journey deep into your own breathing, in search of that beautiful bridge between your mind and body, and it will help you find peace, health, and energy in your life.

The first step in that journey, is to become aware of the natural process of Breathing. In Module 1 of “Breathing”, you will learn everything you need to know about how breathing works in your body, and you will set up the fundamentals of a conscious breathwork routine.

The second step in that journey, Module 2, is to understand the importance of nasal breathing and slowing down your breath for optimal breathing and relaxation.

The third step in that journey, Module 3, is to understand the importance of fast breathing and breath holds for training resilience, activating your stress response, and improving athletic performance.

In this Fourth step, you take it to the final level: mix the techniques you have learned in the previous modules into combined breathwork methods that tick all the boxes, learn about simple, but effective breathing tools for very specific purposes.

Welcome to Module 4 of “Breathing”: Mixed & Specific Methods

I designed this 30-day course to help you find the breathing practice that specifically works for you. Each 2 weeks, you can start a new module to further your understanding and practice. Each module builds upon the previous one, so if you are interested in building a personalized breathing practice that is specifically designed for you, go back two steps and listen to the first three Modules. If you want to practice Module 4 safely and reap the health benefits, you really need the knowledge of previous modules, so I am looking forward to meeting you in step 1 of your breathing journey.

WHERE TO FIND THE MODULES:
You can find all modules on my personal insight timer page, or under the general BREATHWORK tab on the insight timer app.

Happy Breathing!

ACKNOWLEDGEMENTS & SOURCES:
No idea is ever created in solitude. Creativity is collaboration. The creation process of this course has been heavily influenced by the ideas, methods, and studies of other researchers, writers, and practitioners. YOU CAN FIND RELEVANT SOURCES AT EVERY SESSION DESCRIPTION, but I would like to specifically mention the people who have influenced bigger parts of the course so you know what to read or who to find if you want to learn more:

James Nestor, journalist and author of “Breath”, who inspired me to create this course as a general source of information, and practice.

Patrick McKeown, breathing expert and author of “The oxygen Advantage” and “The Breathing Cure” who has summarized a wealth of scientific literature about breathing and developed a library of excellent breathing protocols, some of which I use in this course.

Andrew Huberman, neuroscientist and podcast host of the “Huberman Lab” who has devoted several episodes to the process of breathing and explains the biology of the breathing cycle so elegantly, which has helped me to get a better understanding of the underlying mechanisms of breathing.

And the two breathwork experts who have been an amazing help in editing the final transcript of this course:
Adam Devine, Anatomy expert and teacher in the field of Yoga and founder of Em-bodied,
and Nick Heath, founder of Thebreathingdiabetic, scientist and breathwork expert and teacher.

I cannot express my gratitude enough to each and every scientist, writer, and author who has contributed to my own creative process through the sharing of their ideas, practices, time, and help. I am a generalist, connecting all the dots, summarizing and reimagining information that was produced by experts in the field of breathing. I hope you enjoy the ride.

Reviews

This course was so very informative and helpful. The theory mixed with practice was perfect. The instructor responded quickly and thoroughly to questions posted. As I learn more about breathwork, I have a feeling I will return to this course often.

Thanks Inge for all this super deep professional and interesting course! I have learned a lot, not only different breath works but the science behind, very interesting all of it! Thanks for sharing your knowledge with us! And let’s keep up the good breatwork 🙏😉 be well be happy be safe. Sergio

I am grateful for this enriching course.
My breathing journal is being filled and I want to evolve my personal breathing practice furthermore. I appreciate the mindful and healthy approach on breathing.
Thank you, Inge for your dedication and for sharing your wide knowledge here.
Nadia

Great course that combines the theory and practical application of breath work.

Thank you so much for this course. I have learned so much regarding my breathing in various situations throughout my daily rhythms. Understanding that breath work needs to be aligned with the rhythms was a key learning experience. I am now integrating somatic exercises and adapted TaiChi with the breath work which helps the vagal tone and perception of chronic pain. Still need some more practice including yoga nidra for sleep improvement but getting better slowly. Would you be interested in combining yoga with the breath work practice for advanced breathing training?

Thank you. It was extremely valuable to learn both the theory and practice. The instruction was so clear. I feel empowered with the education to use various breathing exercises for different reasons His was an excellent course. I will absolutely continue to practice as part of my mental and physical health routines.

This is a very valuable course both in wisdom and application. Simply put, all humans must breathe to sustain our body, our temple. That is job one. Inge explains and expands this simple notion across a wonderfully organized look at how we can be mindful breathers and not just sustain our bodies but indeed sustain our consciousness and quality of living. Thank you for this awesome course, Dr. Inge. - Rob A. Kansas USA

The whole four-part course was excellent! The mix of theory and practice drew together the importance and usefulness of various techniques in a way that I hadn’t previously understood. I can see the changes in my life and personal breath work practice. Thank you!

Such an informative and empowering course. I am looking forward to incorporating this knowledge and the practices presented into my own breath practice.

Thank you for a powerful and effective course!

Now to make like Inigo Montoya and go back to the beginning! I will review and practice all of the lessons to build my practice from the foundation of nasal and slow breathing and incorporate mixed breath work as my understanding develops further.

So far, I’ve seen some improvement in sleep quality and I have used slow breath breaks during the work day to bring attention to my state and make minor adjustments.

I have been doing most of my breathing practice in the morning, and I think I will add a practice prior to sleep to wind down from the day.

I have been skiing and snowshoeing at 3200m elevation while nasal breathing as a training tool. My MBT was shockingly low. I plan to use breath holds and mixed practices to work on this.

If there is a module five, I will participate. I would love to experience the full length sessions of both mixed practices you offered in module 4.

We often say “they took my breath away” as a compliment. Maybe the higher accolade it “you gave my breath back to me.”

Thank you for being our guide in this course.

Drew