Lektion 1
Foundations | Sitting Posture
In this lesson, we explore a comfortable seated posture for breathwork practice. A stable and relaxed position helps the body settle and allows the breath to move more freely. You’ll learn simple guidelines to support an upright yet relaxed posture so the body can remain at ease while the breath becomes steady and natural.
Lektion 2
Exhale
We begin by focusing on the exhale. The out-breath naturally helps the body release tension and settle the nervous system. By gently lengthening and becoming aware of the exhale, the body can soften, and the mind begins to slow down.
Lektion 3
Inhale
The inhale brings fresh energy into the body. By paying attention to the natural in-breath, you may begin to notice how the body gently expands and opens. This awareness helps develop a deeper connection with the breath while supporting alertness, clarity, and a sense of presence in the moment.
Lektion 4
Between Breaths
Between each inhale and exhale, there is a natural pause. These brief moments of stillness can bring a sense of calm and spaciousness to the mind. Noticing the pauses in the breath helps reveal the quiet rhythm that connects each cycle of breathing.
Lektion 5
Connecting With The Breath
This practice brings together everything explored so far by simply connecting with the natural flow of the breath. Rather than controlling it, we observe and feel each inhale and exhale as it moves through the body, allowing the breath to settle into a steady and comfortable rhythm.
Lektion 6
Calming | 3 Step Ocean Breath
Ocean Breath is a steady and soothing breathing technique that creates a gentle, wave-like rhythm in the body. By slightly narrowing the throat and breathing slowly through the nose, the breath becomes smooth, audible, and controlled. This practice helps calm the nervous system, release tension, and bring the mind into a more relaxed and focused state.
Lektion 7
Alternate Nostril
Alternate Nostril Breathing is a traditional practice used to calm the mind and balance the nervous system. By gently alternating the breath between the left and right nostrils, the body begins to settle, and the mind becomes more centered. This practice can support emotional balance, mental clarity, and a deeper sense of calm.
Lektion 8
Box Breathing
Box Breathing follows a simple pattern of equal-length inhales, holds, exhales, and pauses. This steady rhythm creates a sense of structure and balance in the breath. Practicing this pattern can help regulate the nervous system, improve focus, and create a feeling of calm stability in both the body and mind.
Lektion 9
3-6-9 Breath
This breathing pattern gradually lengthens the exhale, encouraging the body to relax more deeply with each breath. By inhaling gently and allowing the exhale to extend, the nervous system begins to shift toward a calmer state. The steady rhythm helps release tension, quiet the mind, and support deeper relaxation.
Lektion 10
Energizing | Pull Down
Pull Down is a dynamic breathwork practice that combines movement with a strong, rhythmic exhale. The coordinated motion of the arms with the breath helps activate the body, increase circulation, and awaken energy throughout the system. This practice can help shake off sluggishness, sharpen focus, and bring a renewed sense of vitality.
Lektion 11
Spinal Breathing
Spinal Breathing links the movement of the spine with the rhythm of the breath. As the body gently expands and contracts, the breath helps guide awareness along the length of the spine. This coordinated movement and breathing pattern can increase circulation, awaken the body, and create a balanced sense of energy and focus.
Lektion 12
Tummo Power Breathing
Tummo Power Breathing is a strong and invigorating breathing practice that generates internal heat and activates the body’s natural energy. Through rhythmic breathing and focused awareness, the body becomes more alert and alive. This technique can increase vitality, sharpen mental focus, and create a powerful sense of inner warmth and activation.
Lektion 13
Congratulations | Going Forward
Congratulations on completing the Foundations of Breathwork course. You now have a collection of simple and practical breathing techniques you can use to calm the mind, boost energy, and support your overall well-being. As you move forward, the key is consistency. Returning to these practices regularly, even for a few minutes, can help strengthen your connection with the breath and support balance in everyday life.
