7 dias

Intro To Nervous System Regulation Through Breath

Por Christopher Zappola

O que você irá aprender

In this 7-day course, you’ll discover how your breath can become one of the most powerful tools for nervous system regulation, emotional balance, and inner resilience. Whether you're feeling overwhelmed, stuck in stress or fatigue, or simply looking for a daily reset, this course will give you practical, accessible techniques to support your well-being—anytime, anywhere. Each day, you’ll receive a short educational talk followed by a guided breathing practice designed to target specific nervous system states: Downshifting (for anxiety and overwhelm) Balancing (for transitions and clarity) Energizing (for freeze, fog, or fatigue) Discharging (for emotional release and tension relief) You’ll also be guided through daily check-ins and journaling prompts to help you deepen awareness and integrate the practices into your life. By the end of the course, you’ll have: A foundational understanding of your nervous system and how breath affects it A toolkit of simple, effective breath techniques for a variety of mental and emotional states A personalized breath ritual to use each morning, evening, or anytime you need support A deeper connection to your body, breath, and inner rhythms No prior experience is necessary. Just bring your breath—and a willingness to come home to yourself.

Christopher Zappola

New Jersey, USA

Christopher Zappola is a certified Yoga and Breathwork Instructor and a Reiki Practitioner with advanced training in Holy Fire® Reiki, ICRT Animal Reiki, and Angelic Reiki. He integrates evidence-informed breath practices with subtle energy work to support nervous system regulation and emotional well-being. Drawing from years of experience in both...

Lição 1

Understanding Your Nervous System + Belly Breathing

In the first lesson, you’ll be introduced to the foundational connection between your breath and your nervous system. You’ll learn how your body responds to stress and safety through the autonomic nervous system and how regulation isn’t about staying calm—it’s about flexibility and resilience. Today’s practice focuses on Belly Breathing, a simple and deeply grounding technique that activates the parasympathetic nervous system and helps bring you back into a state of calm presence. You’ll also be guided through a short nervous system check-in to begin building awareness of your internal state.

Lição 2

Meet Your Breath As A Regulator + 3-Part Yogic Breath

In this lesson, you’ll explore how the breath serves as a direct pathway to awareness, embodiment, and nervous system balance. You’ll be guided to meet your breath as it is and then deepen your presence through the 3-Part Yogic Breath (Dirgha Pranayama). This gentle practice trains you to expand your breath sequentially into the belly, ribs, and chest—creating more space in the body and calming the mind. It’s especially useful when you’re feeling disconnected, distracted, or spread thin. You’ll also continue developing your daily nervous system check-in to build greater self-awareness and regulation over time.

Lição 3

Lengthening The Exhale For Calm + 4:6 Ratio Breathing

Today’s lesson introduces you to one of the most reliable breath techniques for calming the nervous system: 4:6 Ratio Breathing. By gently extending the exhale longer than the inhale, this breath pattern helps stimulate the vagus nerve, shift you into a parasympathetic state, and release tension from the body and mind. You’ll learn how this technique works physiologically, and when to use it—especially during anxiety, restlessness, or overstimulation. You’ll also check in with your internal state before and after the practice to observe how small shifts in the breath can lead to big shifts in how you feel.

Lição 4

The Power Of The Pause + Box Breathing (4:4:4:4)

In today’s lesson, you’ll learn how structured breathing can help create space between stimulus and response. Box Breathing is a balanced and grounding technique that guides you to inhale, hold, exhale, and pause—each for an equal count of four. This rhythmic pattern helps regulate the nervous system, increase focus, and bring a sense of calm, especially in stressful or overstimulating moments. It’s commonly used by first responders, athletes, and meditators to steady the mind and body. You’ll also be guided to check in with your internal state and observe how the breath supports a pause before action.

Lição 5

Energizing With Skull Shining Breath (Kapalabhati)

Today you’ll be introduced to Kapalabhati, an energizing breath technique that activates the sympathetic nervous system in a conscious and controlled way. Known as the Skull Shining Breath, Kapalabhati is especially helpful for overcoming fatigue, brain fog, and dorsal vagal freeze states by stimulating circulation and increasing alertness. You’ll learn safe modifications for beginners and important safety considerations, including when to avoid this breath. This practice is ideal for morning or midday use—not before sleep. You’ll also continue your nervous system check-in to notice shifts in energy and activation.

Lição 6

Balancing With Alternate Nostril Breathing (Nadi Shodhana)

In this lesson, you’ll learn Nadi Shodhana, a powerful breath practice that balances the left and right hemispheres of the brain and calms emotional overwhelm or mental fog. Alternate Nostril Breathing is known for its harmonizing effects on the nervous system, helping to restore steadiness and clarity before important conversations or transitions. You’ll be guided through beginner-friendly options to make this practice accessible, along with a nervous system check-in to deepen awareness of your internal shifts.

Lição 7

Your Personalized Breath Ritual + Sighing Breath

Today, you’ll bring together all the breath techniques you’ve learned into a personalized ritual that supports your unique nervous system needs. This integrative practice combines grounding, balancing, and energizing breaths, culminating with the Sighing Breath—a natural and powerful way to release tension, discharge stuck energy, and soften the nervous system. You’ll learn how to create a daily breath routine that can be adapted for morning, evening, or anytime you need to restore calm, clarity, or vitality.

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