Course curriculum

  • 1

    Welcome to the hale essentials video course

    • Welcome

    • How to use this course

    • Safety

    • Three guidelines

    • Practical walkthrough for this video platform

    • Before we begin...
  • 2

    About hale

    • What is special about hale?

    • Breathe

    • Connect

    • Grow

    • Short story of hale
  • 3

    Week 1 - Alternate breathing

    • Intro

    • Benefits

    • Practice

    • Session - base
  • 4

    Week 2 - Relax and rejuvenate

    • Intro

    • Benefits

    • Practice

    • Session - heal
  • 5

    Week 3 - Going deeper

    • Intro

    • Benefits

    • Practice

    • Session - elixir
  • 6

    Week 4 - Activation and energy

    • Intro

    • Benefits

    • Practice

    • Session - power
  • 7

    Week 5 - CO2 tolerance training and breath holds

    • Intro

    • Benefits

    • Practice

    • Session - resilience
  • 8

    Week 6 - Release

    • Intro

    • Benefits

    • Practice

    • Session - connect
  • 9

    Week 7 - Enjoy

    • Intro

    • Benefits

    • Practice

    • Session - bliss
  • 10

    Week 8 - Performance and more

    • Intro

    • Welcome

    • Respiration

    • Henderson-Hasselbach equation

    • Session - performance

    • Hypnosis

    • Outro
  • 11

    The three principles

    • Welcome everything

    • Keep an open mind

    • Don't force, but give it what you got
  • 12

    Awareness

    • Interoception

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

    • Exteroception

    • Exercise: Exteroception
  • 13

    Ways to measure

    • BOLT test (body oxygen level test)

    • Measuring the midriff

    • Max. breath hold
  • 14

    1. Challenge

    • Tape mouth at night
  • 15

    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
  • 16

    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
  • 17

    The primary breathing muscles

    • Respiration & ventilation

    • The diaphragm

    • The intercostal muscles
  • 18

    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
  • 19

    Ways to breathe - How to modulate your breathing

    • Observe

    • Connect

    • Alternate

    • Rhythmic

    • Irrhythmic

    • Pattern

    • Speed

    • Volume

    • Intensity

    • Ventilation

    • Localised

    • Tolerance

    • Visualisation

    • Vocalisation

    • Hypopressive

    • Movement
  • 20

    Thank you and next steps

    • WEEK8_outro