Course curriculum

  • 1

    Welcome to the course!

    • Welcome

    • A message from your breath guide

    • Before we begin...

    • How to use this course - walkthrough

  • 2

    Ways to measure

    • BOLT test (body oxygen level test)

    • Measuring the midriff

    • Max. breath hold

  • 3

    Safety

    • Safety guidelines

  • 4

    Awareness

    • Interoception

    • Exercise: Interoception - The three planes (sense, emotion and thought)

    • Exteroception

    • Exercise: Exteroception

  • 5

    The three principles

    • Welcome everything

    • Keep an open mind

    • Don't force, but give it what you got

  • 6

    1. Challenge

    • Tape mouth at night

  • 7

    What is breathwork

    • What breathwork is not

    • What breathwork is

    • Breath awareness

    • Exercise: Breath awareness

    • Conscious breathing

    • Exercise: Double inhale sigh of relief

    • Ways to breath

    • Nose breathing

    • Exercise: How to decongest the nose

    • Mouth breathing

    • Mouth and Nose

    • Epiglottis

    • Exercise: How to use the epiglottis

    • Exercise: How to use the epiglottis to access both nose and mouth breathing

  • 8

    Three areas to breathe

    • Three areas to breathe

    • Lower torso

    • Exercise: Lower Torso - using hands as biofeedback

    • Midriff

    • Exercise: Midriff - using hands as biofeedback

    • Upper Torso

    • Exercise: Upper Torso - using hands as biofeedback

    • Exercise: Breathing into all three areas

  • 9

    The primary breathing muscles

    • Respiration & ventilation

    • The diaphragm

    • The intercostal muscles

  • 10

    Breathing and the nervous system

    • The remote control to the nervous system

    • Gas and break pedal

    • Arousal - gas pedal

    • Exercise: Sniff sniff puff

    • Calm Break Pedal

    • Exercise: Double inhale sigh of relief/elongate exhale

  • 11

    Deep breathwork session: Intro class

    • Intro

    • Intro class - beginner (with mindfulness practice and full guidance)

  • 12

    Ways to breathe - How to modulate your breathing

    • Observe

    • Connect

    • Alternate

    • Rhythmic

    • Irrhythmic

    • Pattern

    • Speed

    • Volume

    • Intensity

    • Ventilation

    • Localised

    • Tolerance

    • Visualisation

    • Vocalisation

    • Hypopressive

    • Movement

  • 13

    Deep breathwork session: Elixir class

    • Elixir class (live) - Swedish intro