Les 1
How Your Nervous System Responds To Breath
Stress isn’t just in your mind—it’s deeply connected to your nervous system. In this session, you’ll learn how stress manifests in the body, the role of the autonomic nervous system, and why breath is the fastest way to shift from fight-or-flight to a state of calm and balance.
Les 2
Coherence Breathing (Practice)
A foundational practice to synchronize your heart, breath, and nervous system. By breathing at a steady rhythm of 5 seconds in, 5 seconds out, you create a state of coherence that lowers stress hormones, promotes relaxation, and enhances emotional balance.
Les 3
The Art of Activation And Relaxation
Your nervous system has two pedals—one for acceleration (sympathetic activation) and one for braking (parasympathetic relaxation). Learning how to regulate them through your breath gives you direct control over your stress levels, energy, and overall well-being.
Les 4
Extended Exhale (Practice)
By extending the exhale to twice the length of the inhale, you activate your body’s relaxation response, slowing your heart rate and calming the nervous system. This practice is perfect for unwinding after stressful moments or preparing for deep rest.
Les 5
Restoring Balance & Mental Clarity
Breathing isn’t just about oxygen—it’s about balance. Your left and right nostrils influence different parts of your brain and states. In this session, we explore how alternating the breath between nostrils harmonizes energy, sharpens focus, and promotes inner equilibrium.
Les 6
Alternate Nostril Breathing (Practice)
A famous and powerful yogic technique that clears the mind and balances the nervous system. By alternating airflow between nostrils, you regulate stress levels, improve focus, and enhance mental clarity.
Les 7
The Power Of Breath Holds
Breath holding (Kumbhaka) isn’t just about lung capacity—it’s about adaptation. Training yourself to tolerate higher levels of CO₂ helps your body use oxygen more efficiently, improving endurance, stress resilience, and overall physiological function.
Les 8
Box Breathing (Practice)
A structured breathing technique used by high-performers, athletes, and even military personnel to stay calm under pressure. By inhaling, holding, exhaling, and holding again in equal counts, you enhance mental clarity, emotional control, and resilience to stress.
Les 9
Welcoming Sleep And Deep Rest
The slower you breathe, the calmer you become. The 4-7-8 breathing technique slows your breathing rate to as little as three breaths per minute, activating the vagus nerve, reducing anxiety, and preparing your body for deep rest.
Les 10
4-7-8 Breathing (Practice)
A powerful breathing method designed to calm the nervous system, slow the heart rate, and improve sleep. By inhaling for 4 seconds, holding for 7, and exhaling for 8, you naturally guide your body into deep relaxation and restorative rest.
Les 11
Integrating Your Practice Into Daily Life
You’ve completed this 5-day journey, explored powerful breathing techniques, and experienced how just a few minutes of conscious breath can shift your state. But what now? How do you take these tools and make them a part of your daily life?
In this final session, we’ll explore how we can integrate breathwork into your routine—without pressure, but with intention. Whether it’s a morning ritual, a quick reset during the day, or a tool for deep relaxation before sleep, this is just the beginning of your journey.
