Les 1
Getting Started
In this opening session, you’ll get an overview of the course and what to expect along the way. We’ll introduce the foundations of breathwork and how it can support emotional balance, reduce stress, and bring more clarity into your daily life. This is your starting point for building a toolkit of simple, effective practices that you can return to anytime.
Les 2
Breathing Basics
This session introduces the simple yet powerful foundations of breathwork. You’ll learn about the inhale, the exhale, and how these basic rhythms influence your body and mind. Understanding these fundamentals will give you a strong base to build on as we move into more specific techniques for regulating emotions.
Les 3
Lower Belly Breathing
In this session, we’ll explore lower belly breathing, a foundational practice that helps quiet the mind and settle the nervous system. By gently guiding the breath deeper into the belly, you can cultivate a sense of calm, release tension, and increase awareness of how your breathing patterns influence your emotions. This practice sets the stage for the techniques that follow.
Les 4
3 Step Breathing
3 Step Breathing is a simple technique that brings structure and balance to the breath. By moving through three clear phases, you’ll learn how to calm the mind, ease emotional tension, and create more focus. This practice can be used anytime you need to ground yourself and reset.
Les 5
Alternate Nostril
Alternate Nostril Breathing is a gentle practice that balances the left and right sides of the body and mind. By breathing through each nostril in turn, you can calm the nervous system, enhance focus, and create a sense of inner equilibrium. This technique is beneficial for reducing stress and bringing clarity in the moment.
Les 6
Ocean’s Breath
Ocean’s Breath, also called Ujjayi breathing, is a soothing technique that uses a gentle, audible breath to calm the mind and steady the nervous system. Focusing on the sound and rhythm of the breath helps you release tension, increase presence, and cultivate a sense of ease and well-being.
Les 7
Box Breathing
This structured technique uses equal counts for the inhale, hold, exhale, and pause. The rhythm helps calm the nervous system, reduce stress, and bring mental clarity. It’s a practical tool to reset anytime you need focus or emotional balance.
Les 8
Counting 3/6/9
This technique guides the breath through a specific rhythm: inhale for 3 counts, hold for 6, and exhale for 9. Focusing on this pattern helps settle the mind, ease tension, and cultivate a deeper sense of calm. It’s a simple practice you can use anytime to regulate emotions and restore balance.
Les 9
Counting 4/8/8
This technique uses a rhythm of inhale for 4 counts, hold for 8, and exhale for 8. The extended exhale and hold help activate the body’s relaxation response, ease stress, and bring clarity to the mind. It’s a practical tool for calming emotions and resetting your state anytime you need.
Les 10
Bee’s Breath
This practice uses a gentle humming sound on the exhale to create vibration in the body and calm the nervous system. Focusing on the sound and rhythm can reduce tension, ease anxiety, and bring a sense of presence and relaxation. It’s a simple technique to reset the mind and emotions anytime.
Les 11
Physiological Sigh
This technique uses a double inhale followed by a long exhale to quickly release tension and reset the nervous system. It’s a powerful, simple practice for reducing stress, calming the mind, and restoring emotional balance whenever you feel overwhelmed.
Les 12
Embodied Breathing
This practice invites you to connect fully with your body as you breathe, noticing sensations, posture, and the flow of energy. By bringing awareness to the physical experience of breathing, you can deepen relaxation, regulate emotions, and cultivate a stronger mind-body connection.
Les 13
Mindfulness Of Breathing
This practice encourages observing the breath as it is, without trying to change or control it. By simply noticing the inhale and exhale, you can cultivate presence, reduce mental tension, and develop a calmer, more balanced state of mind. This approach deepens your awareness of how the breath reflects your emotions.
Les 14
Integrating Into Daily Life
Moving forward, you can use these breathing practices anytime, anywhere whether you need to calm your mind, release tension, or regain focus. Guided sessions are a helpful way to build confidence and over time you can practice independently. This lesson focuses on making breathwork a natural part of daily life to support emotional balance, clarity, and overall wellbeing.
