6 dias

Breathe You Back: 5 Simple Practices To Calm, Ground And Reset

Por Heleen Ernst

O que você irá aprender

This 5-part (and bonus at day 6) breathwork course offers simple, science-based techniques to calm your nervous system, anchor your awareness, and create a sense of inner steadiness no matter what life brings. Each session is 5–6 minutes long and includes a guided practice you can return to again and again. You’ll learn how to: Ride emotional waves without being overwhelmed Breathe through anxious or restless energy Cool internal heat in body and mind Regulate your stress response Ground yourself deeply using breath and imagery These tools are short, practical, and powerful. Whether you’re new to breathwork or simply looking for a few calm anchors throughout your day, this course will help you reconnect with the steady place inside you.

Heleen Ernst

Nederland

Heleen is a certified Master of Wisdom and Meditation Teacher, trained by the internationally renowned teacher davidji. She has completed multiple certifications in meditation, mantra, and stillness-based practices, including the Deeper Still immersion, and brings over two decades of personal practice into her teaching. Her approach is grounded,...

Lição 1

Box Breathing: Build Calm And Clarity In Four Simple Steps

In this first practice, you’ll learn a simple but powerful breath technique to calm your mind, steady your body, and build inner clarity. Box Breathing follows a balanced four-part rhythm that helps you feel grounded, focused, and more in control even in moments of stress or overwhelm.

Lição 2

3-3-6 Breath: Reset Your Nervous System With Rhythmic Calm

In this session, you’ll explore the 3-3-6 breath a gentle breathing rhythm that helps calm the nervous system, lower anxiety, and bring a sense of inner ease. With a slightly extended exhale, this technique invites your body into a parasympathetic state, where true restoration begins.

Lição 3

Emotional Wave Breath: Ride The Feeling, Return To Your Center

This breath practice helps you move through emotional waves without being swept away. You’ll learn to stay present with what you’re feeling whether that’s anxiety, sadness, or overwhelm and use your breath as a steady anchor. A gentle, spacious technique to help you feel, release, and return to your center.

Lição 4

Cooling Down Breath: Release Heat And Settle Inner Friction

This practice uses gentle cooling breaths to release internal heat emotional or physical and bring soothing calm to the body and mind. Whether you're feeling overwhelmed, irritated, or simply overstimulated, this breath will help regulate your energy and create spaciousness within.

Lição 5

Ground & Anchor Breath: Root Yourself in Calm and Presence

In this final practice, you’ll use the breath to gently anchor into the present moment and feel supported from within. With imagery and intention, this breath invites you to root down, soften, and carry a steady calm into the rest of your day and your life.

Lição 6

Keep Breathing You Back: Integration & Bonus Anchor

This closing reflection gently recaps your journey through the five breath practices and invites you to carry them into daily life as tools for calm, clarity, and self-trust. You’ll also receive one final bonus anchor: a simple grounding phrase to keep in your pocket for any moment of overwhelm or stress. Let this breath work live with you now softly, wisely, and always accessible

Heleen Ernst's Collection

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