Lektion 1
Connecting To Your Breath & Body
When it comes to our breath, it is incredibly important to find out what baseline we are working from, and so today’s session is about connecting to our current breath, in whatever state it might be, without any judgement or any pressure to change or control it.
Please remember to be kind to yourself through the week. This course is suitable for beginners, and you do not need to be a meditation or breath expert - I am your guide, and here we can work together without any judgement or expectation. There will be some things that work better than others, and that is absolutely fine - try to approach this week as a mini experiment for yourself. A chance to learn and to understand your body and your breath on a deeper level.
There will be a short reflection at the end, with 6-8 seconds between question prompts. You are welcome to pause after each, making notes accordingly, or mull over these questions in real-time and write down your thoughts afterwards.
Reflection prompts for Lesson 1:
- What did you notice about your natural breath? Is it more focused towards your belly, your chest, or somewhere else?
- How did you feel before and after the practice?
- Did anything surprise you today?
Lektion 2
The Power Of The Exhale: Breathe Through Anxiety
In today’s session we will focus on a topic that affects every single one of us, and comes in all different shapes and sizes: anxiety.
We will learn how to use the breath to help combat anxiety, and why the outbreath in particular can be so important in doing so. The exhale is an incredibly powerful tool, and I am incredibly excited to share this session with you today.
I also have an SOS panic attack meditation available for free on Insight Timer.
Reflection prompts for Lesson 2:
- What did you notice about starting breathwork with an exhale, instead of an inhale
- As the practice continued, how did the long outbreath start to affect your body and your mind?
- Did you notice any emotional shifts by the end?
- And finally, what were the challenges in today’s session, if any, and why do you think that could be?
Lektion 3
Timed Breathwork: 3-4-5 Pattern
Today we will introduce and explore a new breathing practice: timed breathwork. We will use counting to regulate the inhale, the pause, and the exhale. Today, during the active meditation, we will work with a beginner friendly count of 3-4-5 - again, like yesterday, being sure to focus on the outbreath being longer than the in breath. I also have a 4-7-8 practice available on my Insight Timer page, if you wish to go deeper with this practice in the future.
Reflection Prompts for Lesson 3:
- How did the counting affect your focus? Was it easier or harder than usual to stay in the meditation?
- Do you notice any physical shifts in your body? Any particular sensations?
- Were there any parts of this one which felt more challenging? And if so, do you know why that might be?
Lektion 4
Alternate Nostril Breathing (Nadi Shodhana)
Today we will explore a breathing technique that has been used for thousands of years in yoga and meditation. In Sanskrit it is known as Nadi Shodhana, and we can also call it Alternate Nostril Breathing.
Traditional yogic philosophy believes that there is an unseen life force or energy that flows through subtle channels in our body. Alternate nostril breathing is believed to purify and cleanse these channels, allowing for blocked energy to be released, and for balance to be achieved across the mind, body and soul.
The word Nadi translates to “channel” or “flow” and shodhana means “purification”, or “cleansing”. Therefore, nadi shodhana is a practice used to clear and purify the energy channels of the mind and body, while restoring balance to the nervous system.
Reflection prompts for Lesson 4:
- How did this practice affect your body and your mind?
- Did you notice that one nostril was more open than the other?
- Was there anything challenging about this practice, and if so why do you think that was?
- When do you think this practice might be most useful to use in your life?
Lektion 5
Unleashing The Belly (Diaphragmatic Breathing)
In today’s lesson we will be looking at actively deepening the breath, and trusting our belly.
This might sound simple, but many of us have fallen into the habit of naturally breathing up high in the chest, where the breath is often shallow, and quick. Perhaps this is due to anxiety, stress or even body image, or maybe it is something that has slowly changed over time for you. Either way, breathing high up into the chest on a regular basis keeps the body in this subconscious state of being heightened or on alert.
In contrast, belly breathing, or diaphragmatic breathing, promotes the complete relaxation and expansion of the lungs and the stomach. And this type of breathing sends safety signals to the brain, and calms down the body and the nervous system.
Reflection Prompts for Lesson 5:
- Did belly breathing feel unfamiliar? And if so, how was it to reconnect to your breath in this way?
- How do you feel now, compared to before the practice?
- Where in your day-to-day life could diaphragmatic breathing come in handy for you?
Lektion 6
Counting The Breath: Mindfulness, Presence & Stillness
Today’s lesson focuses on mindful breathing, and staying present throughout our practice. We are not shaping or changing the breath today, in fact we will be observers again, but with an added layer.
We will be counting the breath from 1-10, and this is a great mindfulness tool to help quiet(en) the mind, to reduce the noise and the distraction, and to build focus and concentration, all the while increasing our ability to be more present for longer, especially during meditations.
Reflection Prompts for Lesson 6:
- Did you notice a difference or an improvement in how you were able to stay present, or to bring yourself back to the moment.
- Do you feel that the counting helped you to stay focused, and to go deeper with the practice?
- How does the mental chatter feel now? Do you notice a shift, or a change?
Lektion 7
Breath & Mantra: Using Breathwork To Aid Manifestation
Today, we will focus on combining breathwork with another powerful tool, a mantra. Mantras are single words or phrases which we can repeat out loud or in our head, and these set an intention for the day, the week or even the next year.
When we couple mantras with breathwork, they go even deeper. They become ingrained in our subconscious, meaning that in the following day, week or month we are far more likely to pursue actions that lead us towards our mantra or goal, whether it be a spiritual, emotional or physical goal. It doesn’t matter which, using breathwork and mantras is a fantastic way to streamline your focus, and chase after those things that you desire.
Reflection Prompts for Lesson 7:
- What mantra did you choose, and why?
- How did it feel to couple this mantra with a deep breathing exercise?
- Did you notice any physical sensations or any emotions arise?
