Please watch the three “Educational” videos first and check the contraindications document.
The educational videos provide you with a better understanding of what we mean by breathwork and some of the basic underlying principles.
A very helpful framework that explains more about the workings of the nervous system and which can help you decide on which exercise to choose.
What does it mean to breathe well?
In this video we cover the natural breathing mechanics so you can feel discover how dynamic the breath actually is!
This technique was recently made famous by Andrew Huberman, a Stanford professor and neuroscientist, and is very efficient for reducing stress levels.
It consists of a two-fold breath in through the nose, focusing the first inhale on the belly and the second one on the chest.
Then let out a sigh and extend the exhale.
A calming practice that gently regulates the nervous system, breathing in and out for about five to six sessions.
This exercise has also been linked to improvements in Heart Rate Variability (HRV). Improving HRV has been connected to a broad range of health benefits.
When we breathe out we activate our parasympathetic nervous system, letting our body know we are safe and lowering our stress level.
A good ratio is 1:2, meaning that for every second we breathe in, we double the length of our exhale.
A pranayama, yogic breathing, exercise which uses the fingers to block one nostril at a time - perfect for balance.
One of those ancient practices that has been recently validated by science.
As it turns out that our right nostril is more sympathetically connected, activating us, and breathing through our left nostril leads to a parasympathetic activation, calming us down again.
An easy to remember exercise for those moments when you feel a little stressed and need a breather.
Breathe in, hold, and breathe out for an equal length of time.
Made famous by the NAVY SEALS who use this breathing technique to stay calm in the most stressful environments.
Breathing in, hold, breathing out and hold, all for an equal length of time.
Breathe like a Samurai...this exercise is all about improving our breath control and can have a calming effect.
Breathing so lightly it wouldn't move a feather, even if it has been placed right under your nose.
You might feel a slight airhunger the first couple of times you try this.
Maybe use the exercise as an excuse to go for a nice nature walk and find a feather.
Besides having a calming physiological effect, this exercise can also be very psychologically liberating for those who find it difficult to speak up and let their voice be heard.
A longer breathing session; prefect for winding down after a long day or those moments where everything just feels like a little too much.
How to breathe in your day to day live? Focus on the following points:
Nose - when possible breathe in and out through the nose.
Slow - keep a slow breathing rate.
Deep - actively using the diaphragm as opposed to pulling the shoulders upwards. Allow for expansion in all directions.
Less - breathing in less air, reducing the volume of air going into the lungs and allowing for a natural, unforced, break between the exhale and inhale.
This exercises focuses on the natural, dynamic, breathing mechanics.
When you breathe, allow the ribcage, front and back, and the abdominal space to move in all directions.
Improving our interoceptive capacity is a large part of the "why" of breathwork.
Through the breath there is so much we can get access to and learn about ourselves.
So give this exercise a go and make it your own.
Can you get more intimate with your own internal world and start to feel everything that's happening inside of you?
Our breath is always a reflection of the state of our nervous system, which in turn also regulates our emotions.
This also means we can use the breath to improve our emotional intelligence and stay online, even during the most difficult conversations.
Public speaking is many people's biggest fear and it's actually something I work a lot with in 1:1 sessions.
These breathing techniques might be able to help you for your next talk.
A very activating exercise! Please read the contraindications (pregnancy, glaucoma, high blood pressure and more) again before you do this exercise and take it slow if this is your first time.
But don't also forget to enjoy this practice that'll really charge the body.
This practice can be done at any speed and it's a nice alternative for those who don't like to count when doing their practice.
In this particular video we use a faster rhythm which helps you to mobilise the body.
Time to wake up the nervous system!
This longer breathwork session is perfect for those sleep mornings. Besides breathing it also covers some gentle movement which helps with activating the body so you can start the day fresh and sharp.
Thank you very much for joining this course - I really hope it was a good use of time!
Here are some helpful links to continue your Journey:
- All upcoming in person breathwork sessions
- Want to have a free call with me? Book here!
- Need music to breathe to? This playlist will help
- Interested in more insights, breathing techniques and content? Check out this page.
Hopefully we’ll get to connect one day and breathe together.
Until then, enjoy the breath!
With warmth,
Steven
