Conscious Breathwork - by Jen Knox

COURSE

Conscious Breathwork

With Jen Knox

In this three-day course, you'll explore the science and practice of breath as a tool for physical calm, emotional regulation, and mental clarity. Each session includes a brief explanation of how breathing affects your body and brain, followed by a guided practice you can use anytime. Whether you're new to breathwork or looking to deepen your awareness, you'll gain practical tools to reduce stress, improve focus, and feel more connected to yourself—in just 10 minutes a day. “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” — Thich Nhat Hanh

ClarityMotivationStress & AnxietyYogaPranayamaStressPerformanceSpiritualityMovement

Meet your Teacher

Jen Knox
Columbus, Ohio, USA

The founder and co-owner of Unleash Creatives, a holistic arts organization, Jen Knox is an educator and storyteller who teaches writing, leadership, and meditation. She is the author of Chaos Magic (Kallisto Gaia Press), We Arrive Uninvited (Steel Toe Books Award Winner), and The Glass City (Press Americana Prize for Prose). She has also co-written two books on creativity, Living Art and Create & Curate: 500 Ideas for Artists and Writers. After earning her BA from Otterbein and MFA from Bennington in Creative Nonfiction, Jen went on to work in the nonprofit world where she directed a writers-in-communities program that supported at-risk populations to find and share their voice and use writing as a tool to explore difficult subjects on the page. While teaching creative writing to adults and children for over a decade and leveraging her community experience to teach leadership and personal empowerment at Ohio State University, Jen earned her 200-hour Teaching Certification through Uplifted™ Yoga YTT. She began studying meditation techniques with various instructors around the world. She began to combine her passion for creative expression and leadership with mindfulness practices.

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3 Days

206 students

4.8 stars

8 min / day

Clarity

English

Lesson 1

The Power Of Breath: Awareness And Balance

Breath is the only autonomic function you can consciously control. Controlled breathing affects heart rate, blood pressure, and vagal tone. This first day, you will learn two breath techniques. The first is box breathing, where we inhale, hold, exhale and hold for a count of 4 seconds each. The second technique is humming bee breath, where we inhale deeply and exhale with a steady humming sensation.

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Lesson 2

Breath And Emotion: Let's Relax With Breath

Breathing is a direct line to your nervous system. We know that fast/shallow breath occurs when we are stressed, and when we are relaxed our breath is slower. Today, we'll count again, using the 4-7-8 Relaxation Breathing technique where we inhale through the nose for 4, hold for 7, then exhale through the mouth for 8. This is a great practice to do before bed.

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Lesson 3

Breath For Energy And Focus

This final practice clears brain fog and raises energy. While faster breath means more alertness, too much often means stress. This technique raises oxygenation and focus without overstressing the body by focusing on depth and rhythm. We'll do a few rounds of breath together, and I recommend practicing in the morning or when you need a little boost of energy.

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4.8 (20)

Recent Reviews

Arden

June 15, 2025

That was wonderful. Thank you.

LJ

May 14, 2025

An awesome practical offering! 💗

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