Relaxing Breathwork: The Utlimate Stress Reduction Toolkit

Por Jeremiah Hoeft

O que você irá aprender

In Relaxing Breathwork: A Stress Reduction Toolkit, you’ll learn practical and effective breathing techniques that can be used to reduce stress, increase relaxation, and bring balance to your day-to-day life. Whether you’re seeking tools to manage anxiety, improve focus, or wind down after a busy day, this course will guide you through breathwork practices that support a calm and resilient mindset. By the end of this course, you will: Understand the Basics of Breathwork Gain foundational knowledge of how breathwork impacts your nervous system, helps reduce stress, and promotes relaxation. Master Effective Breathing Techniques Learn and practice five different breathing techniques, each chosen for its unique benefits in calming the body and mind. Build Awareness of Your Breath Patterns Develop awareness of your own breathing habits and learn how to shift into deeper, more mindful breathing to support relaxation and balance. Apply Breathwork in Everyday Situations Gain confidence in using these breathing techniques as tools for immediate stress relief, improved focus, and enhanced well-being in real-life scenarios. Each technique will be introduced with a clear explanation of its purpose and benefits, followed by a step-by-step guided session to help you practice and internalize it. Lasting Skills for Wellness: By the end of the course, you’ll have a reliable set of tools you can return to anytime to manage stress, deepen relaxation, and build resilience. With these practices, you’ll be empowered to take control of your inner calm and create a foundation of peace and presence in your everyday life.

Jeremiah Hoeft

Victoria, BC, Canada

Jeremiah Hoeft is a certified breathwork specialist with over five years of personal practice experience. Breathwork has been a cornerstone of his daily life, helping him navigate and thrive in a high-demand lifestyle while managing stress and building resilience. As a certified practitioner, Jeremiah combines his expertise with a deep...

Lição 1

Proper Diaphragmatic Breathing

In this lesson, you’ll learn the foundation of all relaxing breathwork techniques: deep belly breathing. This form of breathing activates the parasympathetic nervous system and stimulates the vagus nerve, which helps your body naturally shift into a state of calm. By mastering diaphragmatic breathing, you’re not only learning to take fuller, deeper breaths, but you’re also building the groundwork for the rest of the techniques in this course. This foundational approach is essential for relaxation, as it allows you to apply a deep, calming breath to any technique, bringing a sense of ease and balance into your daily life.

Lição 2

Box Breath

In this lesson, you’ll learn Box Breathing, a simple yet effective technique that promotes relaxation and focus. This method involves inhaling, holding the breath, exhaling, and holding again—each for an equal count of time. Box Breathing activates the parasympathetic nervous system, calming the body and mind while helping to center your thoughts. By practicing this technique, you'll enhance your ability to manage stress, improve concentration, and bring clarity to your mind. Mastering Box Breathing will give you a powerful tool to bring calm into your daily routine and navigate challenging situations with ease.

Lição 3

Physiological Sigh

In this lesson, you’ll explore the Physiological Sigh, a natural breath pattern that helps quickly reduce stress and activate the body’s relaxation response. This technique involves taking a deep inhale through the nose, followed by a quick second inhale to fully fill the lungs, and then exhaling slowly through the mouth. The Physiological Sigh helps release pent-up tension and reset the nervous system, making it an excellent tool for calming the body in moments of high stress. By practicing this technique, you’ll learn how to quickly reset your body’s stress response and return to a state of balance and ease.

Lição 4

Alternate Nostril Breathing

In this lesson, you’ll learn Alternate Nostril Breathing, a technique that helps balance the left and right hemispheres of the brain, promoting mental clarity and emotional stability. By alternating breaths through each nostril, this practice stimulates the parasympathetic nervous system and encourages deep relaxation. Alternate Nostril Breathing also helps calm the mind, reduce anxiety, and improve focus, making it an excellent tool for clearing mental fog and centering yourself. As you practice this technique, you’ll find it becomes easier to access a state of calm, helping you navigate daily stresses with greater ease.

Lição 5

Turtle Breath

In this lesson, you’ll discover Turtle Breath, a slow and deliberate breathing practice that promotes deep relaxation and mindfulness. This technique involves breathing in deeply through the nose, holding the breath, and then exhaling slowly, with a focus on making the exhalation as long as the inhale. By practicing Turtle Breath, you activate your parasympathetic nervous system, helping to calm the body and quiet the mind. This practice also encourages mindfulness, as it requires you to stay present with each slow and steady breath. Turtle Breath is perfect for winding down, reducing stress, and centering yourself after a busy day.

Lição 6

3-9-3 Breath

In this lesson, you’ll learn the 3-9-3 Breath, a powerful technique that enhances the body’s ability to oxygenate and calm the nervous system. This practice involves exhaling for three seconds, holding the breath for nine seconds, and then holding at the bottom for three seconds. The extended exhale triggers the parasympathetic nervous system, helping the body relax, while the extended pause at the bottom of the breath allows for a buildup of carbon dioxide, signaling the body to release and circulate more oxygen. This technique is excellent for stress reduction, improving focus, and calming the nervous system in moments of tension or anxiety.

Avaliações Recentes

4.78

Kara

November 20, 2025

I have a 200 Hour yoga certification and a couple of these breath practices were new to me. I like using the three part breath as the base. Calm, clear instructions and I can see ways to incorporate practices into my daily life.

Annie

February 8, 2025

Easy instructions and very clear voice, thank you for this excellent course 🙏

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