Lesson 1
Easeful Breath: Building The Foundation For Calm And Safety
In this first lesson, you’re gently introduced to the foundations of restorative breathwork and the power of easeful breath. You’ll learn how slowing and lengthening your breath—especially the exhale—signals safety to your nervous system and activates rest-and-digest. Through simple breath awareness, a soft inhale–longer exhale rhythm, and a brief body scan, this lesson helps you settle tension, calm your mind, and begin building a reliable anchor you can return to anytime you need grounding, relaxation, or rest.
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Lesson 2
The Hugging Breath Of Self-Soothing And Safety
We'll build on the easeful breath by exploring the hugging breath—a deeply nurturing practice that blends mindful breathing with self-soothing touch.
You’ll learn how a gentle self-hug combined with slow, intentional breathing can stimulate feelings of safety, reduce stress, and support emotional regulation by activating your body’s rest-and-digest response.
This lesson invites you to practice self-compassion in a tangible way, offering comfort during moments of anxiety, loneliness, or emotional overwhelm while reminding you that you can be your own steady source of care.
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Lesson 3
Seashore Breath For Quieting The Mind
The Seashore Breath is a soothing practice inspired by the natural rhythm of ocean waves.
This technique uses a gentle, wave-like exhale to calm a busy mind and invite deeper relaxation. You’ll explore how sound, rhythm, and breath work together to stimulate the vagus nerve, ease mental chatter, and guide your body into rest-and-digest—making this a perfect practice for winding down, releasing tension, or preparing for sleep.
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Lesson 4
Reverse Whistle Breath: A Cooling Breath
This is a refreshing, cooling technique inspired by traditional yogic practices like Sheetali.
This practice helps you soothe your nervous system when you feel overheated, overwhelmed, or mentally foggy. By gently sipping cool air through pursed lips and exhaling slowly through your nose, you signal your body to slow down, release agitation, and restore balance—making this an ideal breath for stressful moments, warm days, or anytime you need a clear, cooling reset.
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Lesson 5
Tongue Roll Breath For Calm And Emotional Balance
Let's explore the Tongue Roll Breath—also known as Sheetali Pranayama—a deeply cooling and calming practice used to soothe both body and mind.
This practice helps reduce heat, restlessness, and emotional intensity by drawing cool air in through the tongue (or pursed lips) and releasing slowly through the nose.
You’ll learn how this gentle breath stimulates the vagus nerve, supports emotional regulation, and becomes a go-to tool for winding down before sleep, recovering from stress, or inviting calm clarity back into your day.
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Lesson 6
Slumber Breath For Deep Relaxation And Better Sleep
Slumber Breath is a slow, rhythmic breathing practice designed to help you release the day and prepare your body for deep, nourishing rest.
Building on the calming breath patterns you’ve already learned, this technique gently lengthens the exhale to activate your parasympathetic nervous system and quiet mental chatter.
You’ll explore how a simple inhale-for-four, exhale-for-six rhythm can soften tension, slow your heart rate, and support easier sleep—making this a comforting practice to return to at bedtime, after stress, or when you wake during the night.
There is no bell at the end of this session.
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Lesson 7
Lunar Breathing For Calm, Balance, And Inner Peace
Let's explore Lunar Breathing, also known as left-nostril or moon breathing, a gentle practice rooted in yogic tradition and supported by modern nervous system science.
This practice invites calm by directing the breath through the left nostril to activate the parasympathetic nervous system. You’ll experience how slow, rhythmic breathing paired with soothing imagery can quiet a racing mind, ease emotional intensity, and create a steady sense of balance you can return to before rest, reflection, or journaling.
There is no bell at the end of this session.
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Lesson 8
Playful & Relaxing Snake Hissing Breath
Snake Hissing Breath is a soothing and surprisingly playful technique that combines slow breathing with a gentle, vibrating exhale.
This breathwork helps release tension held in the jaw, face, and neck while stimulating the vagus nerve to support relaxation. Through soft hissing sounds and mindful awareness, you’ll experience how vibration can quiet the mind, ease stress, and offer a quick, effective reset whenever tension creeps in during your day.
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Lesson 9
Dreamer’s Breath For Creativity And Relaxation
I invite you to explore Dreamer’s Breath: a gentle, imaginative breathing practice designed to support creativity, relaxation, and mental spaciousness.
This session pairs slow, mindful breathing with soft visualization to encourage healthy mind-wandering and deep rest. You’ll discover how allowing your breath and imagination to flow together can quiet “doing mode,” ease anxiety, and create a sense of lightness—making this a beautiful practice before sleep, creative work, or whenever you want to reconnect with possibility and ease.
There is no bell at the end of this session.
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Lesson 10
Sleeping Yogi Breath For Rest And Restoration
You'll trying Sleeping Yogi Breath this time. It is a deeply calming practice inspired by yogic sleep traditions and designed to support profound rest and inner quiet.
Building on the slow, lengthened exhales you’ve already been practicing throughout this course, this technique gently guides your awareness through the body while signaling safety to your nervous system. You’ll explore how a longer exhale and soft body awareness can quiet mental activity, release tension, and create the conditions for restorative sleep.
This a powerful ritual for winding down, healing, and letting go of the day.
There is no bell at the end of this session.
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Lesson 11
Breathwork Integration For Personalized Calm And Resilience
Shift from learning individual techniques to integrating them in a way that truly supports you.
Drawing from the past ten days—such as the Hugging Breath, Reverse Whistle Breath, and Lunar Breathing—you’ll experiment with combining two or three practices back-to-back to notice how each one meets different needs.
This integrative approach strengthens your nervous system, builds confidence in choosing the right breath at the right moment, and helps transform breathwork from a technique into a flexible, lifelong self-care skill you can adapt anytime.
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Lesson 12
Your Restorative Breathwork Toolkit
You're bringing the journey home by personalizing your restorative breathwork practice.
You get to intentionally choose the three techniques that resonated most with your body and mind—whether they supported calm, sleep, emotional ease, or grounding. By revisiting your favorites and practicing them with awareness, you strengthen your ability to respond to stress, fatigue, or overwhelm in real time.
This lesson helps you claim breathwork as a flexible, lifelong tool—one that fits your needs, your rhythms, and your life.
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