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Online

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AWAKEN THROUGH BREATH A 14-day course offering daily breathing practices to help you awaken your full life potential, energise your being and bring more joy and passion into your life.Discover the huge impact proper breathing can have on your life. Awaken Your Breath, Awaken to Life. Reduce stress and anxiety and improve your health and mental clarity simply by awakening your breathing.“Breathwork is essential for our physical and mental well-being and when it is done mindfully it can boost energy, transform your life and relieve physical and emotional pain.” Nisarga Eryk DoboszDaily SessionsDay 1 - Observing the Breath
Day 2 - Therapeutic Breath
Day 3 - Harmonising Breath
Day 4 - Grounding Breath
Day 5 - Heart Breath
Day 6 - Tantric Breath
Day 7 - Breathe & Shake
Day 8 - Biodynamic Breath
Day 9 - Subtle Energy Breath
Day 10 - Pranayama Breath
Day 11 - Manifesting Breath
Day 12 - Myofascial Unwinding Breath
Day 13 - Diaphragmatic Breath
Day 14 - Chakra BreathWhat will I learn?You will be introduced to 14 different breathwork practices to help you awaken your full breathing potential, allowing you to relax and relieve stress, activate your body’s innate healing abilities and cultivate clarity of the mind
Choose from a range of different breathing techniques to suit your individual needs at any given time and learn to apply them in your daily life to enhance or shift your energetic state as needed
Awaken your full energetic potential and learn how to self-regulate energetically, e.g. boosting your energy for an important event or calming your energy to be in a meditative state
Understand the connection between your breath, energy, body & mind, combining views from Western and Eastern healing traditions
Discover the basic principles of breath that will help you maintain a healthy state and vitality throughout your life, while also relieving pain and tension from body and mindWho is this course for?

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Online

Start date

Different dates availableEnrolment now open

About this course

Course objectives

Release pain and restore natural movement of the body
Reduce stress, anxiety, feelings of overwhelm and depression
Lower and stabilize blood pressure
Release deep tensions in muscle tissues and organs
Boost your energy levels
Calm the mind and enhance mental clarity
Understand and balance your moods, feelings and emotions

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This centre's achievements

2021

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The average rating is higher than 3.7

More than 50 reviews in the last 12 months

This centre has featured on Emagister for 4 years

Subjects

Healing
Chakra
Benefits
Meditation

Course programme

Introduction. 17 lectures 01:08:10 Course Introduction

For this course I have created a series of 14 instructional and informative videos introducing different breathing practices and techniques that will help you to discover the power of proper breathing and to learn how to use it in your life to grow and transform
I owe so much in my life to these precious practices and my mission with this project is to share these gems with many more people so we can all experience the profound impacts of an awakened breath. Many of these practices are very simple yet they can have profound effects
They have survived over millennia and are now being re-discovered for their potential to help us navigate the challenges of modern life that we face as mankind on this planet. I feel excited and honoured to be a part of sharing these practices and I know that they will give you exactly what you need

Anatomy of Breath

The mechanism of breathing is very interesting. In particular the action of the domeshaped diaphragm is an aspect we shall spend a moment on. Diaphragm has three insertions or “anchors” to contract from and to; it attaches to the ribs and xyphoid process anteriorly and to the lumbar spine posteriorly. The third site is at the top of the dome where there is a central tendon, the only tendon in the body that does not attach to a bone. In normal breathing the diaphragm moves downwards, flattening its dome shape whilst inhaling.
This in turn compresses the abdominal cavity and the organs in it but it creates space for the lungs to fill up with life-giving oxygen. At the same time the intercostal muscles (muscles between the ribs) help the diaphragm to create space for the lungs to expand by lifting the chest up and forwards.
When we breathe out the diaphragm goes back up to its resting dome-like position. The chest drops and we exhale all the toxins gathered by the blood on ist way around the body.

Observing the Breath - Day 1

This practice focusses simply on observing your breath, bringing awareness to your inhalation and exhalation, noticing how the breath feels, its temperature, moisture, depth.Simply breathe through the nose, without effort or trying to force the breath. It is all about allowing the breath to flow naturally through your lungs, while keeping the diaphragm and belly relaxed. You can do this practice either sitting or lying down.
Become the witness of your thoughts, feelings and sensations in the body. Observing the breath is a simple technique that allows you to become present to the moment and to cultivate acceptance for all that is happening in the here and now.

Practice:

Choose a sitting position or lay down. It is best to have your eyes closed.
Breathe through your nose and simply notice and observe the different aspects of your breathing
Practise twice a day for 10 minutes
It is best to practise in the morning, just after waking up, and again in the evening, at the latest an hour before going to bed

Therapeutic Breath - Day 2 How are you feeling today?

The popularity of breath therapy is increasing as more people are discovering the benefits.You can use breath therapy to increase your personal awareness and your awareness of people and places around you.Many people see it as a way to reduce stress and develop concentration.
You might have experienced times in your life when you have difficulty to quiet down your "monkey mind" and switch to a state of sustained calmness. Perhaps there are moments when you are over-thinking and analysing and you are getting too attached to your thoughts?
This practice offers a quick fix to calm down your mind. Slowing down your breathing changes signals in the brain that cause it to be aroused. There are so many ways to calm yourself down through breathing. Whenever you feel panicky, stressed or anxious, try to change your breathing patterns by practising Therapeutic Breath. This will help to keep your mind off distracting thoughts and feelings. Really remember this simple technique and use it even in traffic or before an important meeting.

Practice:

Choose a sitting or standing position
Keep your eyes closed to begin with. Once you have mastered the length of breath you can also keep the eyes open
Take about 6 breaths a minute, inhaling for 5 seconds, and exhaling for 5 seconds
Stay relaxed and focus on the pauses in between breaths, breathing through the nose
In the beginning, you might want to use a watch to pace your breathing, but soon you will find an easy and intuitive rhythm.
Practise twice a day for 10 minutes
It is best to practise in the morning, just after waking up, and again in the evening, at the latest an hour before going to bed

Harmonising Breath - Day 3

The Harmonising Breath practice is also known as ‘cube breathing’ as each stage of the breathing is equally long. By aligning the length of time of the inhalation and exhalation we cultivate a perfect harmony of body, mind and spirit.
This technique is very powerful in stressful situations and can be practised on a daily basis, making this particularly suitable for anyone facing high demands in their work and/or private lives.

Practice:

Choose a sitting or standing position. It is best to keep your eyes closed
Inhale for 4 seconds, hold on the in-breath for 4 seconds, then exhale for 4 seconds, and hold on the out-breath for 4 seconds. Breathe through the nose.
Practise twice a day for 10 minutes
It is best to practise in the morning, just after waking up, and again in the afternoon

Grounding Breath - Day 4 The Grounding Breath practice is also known as Piko-Piko breathing. It comes from an ancient Hawaiian shamanic practice that uses the power of breath in combination with nature. The Hawaiian word ‘Piko' describes two energy points in the body, on the top of the head and the belly button. This technique connects these two energy points.Practice:

In a standing position, keep your eyes closed and breathe through your mouth.
While breathing in, visualise how you are drawing energy from the sun and from the center of the universe into the crown chakra and then, while breathing out, send this energy down through the body and the belly button and further down towards the core of the earth.
Then reverse the direction of the energy flow - drawing energy from the earth to the belly button on inhalation and sending it out through the crown chakra on exhalation. This circulation of the breath activates all energy points in the body on the way, opening the central energy channel
Practise twice a day for 10 minutes
It is best to practise in the morning, just after waking up, and again in the evening, at the latest an hour before going to bed
If possible, practice in nature (in a park, forest or river), standing with bare feet on the ground to feel the connection with the earth
At the end of the practice, you can imagine standing in a pool of crystal-clear water or bright light showering through your body, cleansing and purifying your whole being

Heart Breath - Day 5

What changes have you noticed so far? How are your stress levels, mood and emotions? Write about these in your meditation journal. You may find that, as you travel through this breath journey, you continue to have emotions and sometimes even tears once the release has been initiated. This is very healing for your physical body, mind and spirit. Be gentle with yourself and know that you are actually detoxifying through this process.
This practice is a meditation developed by Atisha, a Tantra master from Tibet. It is the quintessence of all Tantric meditations, working with the heart which transforms everything into love. It is based on the principle that our heart is the emperor organ in our body, capable of purifying, transcending and transforming our emotions and feelings from a state of anxiety, stress or fear into a state of love, compassion and peace.
The effects of this practice may be felt as an experience of expansion of the heart’s electromagnetic field, which can radiate outwards several feet from the heart’s center. There is a spiritual saying that goes "The greatest journey of your life is 12 inches, going from the head to your heart".
So let us try to come back to the healing power of the heart. In the spiritual realms all feelings are welcomed and embraced to give us an indication of what is present in our life at any point. Being born into this world exposes us to many different experiences which can be traumatic or challenging at times. With this Heart Breath practice, we bring awareness to all our experiences with an intention of love and compassion towards ourselves and others, allowing us to forgive and make peace with the past.

Practice:

Sit in a comfortable position with a straight back. Bring your awareness to your heart chakra
You can either breathe through the nose or the mouth. Your breath should be deep enough so that your diaphragm is engaged. Keep the belly relaxed.
Inhalation and exhalation should take about 4 seconds each
On the inhalation, imagine breathing your own pain, sorrow and sadness into the heart, and on the exhalation, breathe out love, compassion and gratitude for yourself from the same place. Let the heart purify and cleanse anything that needs transformation in its own way
At the end of the practice you can put your hands on your heart with an intention of gratitude, love and compassion.
Practise twice a day for 10 minutes
It is best to practise in the morning, just after waking up, and again in the evening, at the latest an hour before going to bed
To expand even further, you can also direct this practice towards your family and friends, animals, nature and earth; breathing in their suffering, pain and sorrow and breathing out love, compassion and peace towards them

Tantric Breath - Day 6

Tantra is a spiritual path with its origins in India. The practice of tantra teaches us to go beyond the illusion of separation created by our egos and thereby offers a direct and fast track to enlightenment. Tantric practices aim to awaken us by helping us shed the layers of our conditioning so we can be more pure and show our true selves, from a place beyond the ego. Nothing is higher, nothing is lower.
All is equal and tantra teaches us to embrace all aspects of the human experience. One of the oldest scriptures of tantra, the Vigyan Bhairav Tantra gives us many sutras and meditation on: SEX, LOVE, RELATING, PURIFICATION, BODY, SENSES, ELEVATION TO HIGHER CONSCIOUSNESS, PLAYFULLNESS, KNOWLEDGE AND CREATIVITY.
In this practice, we focus on breathing into the two major energy centers of the body: the first chakra which connects to SEX and the fourth chakra which connects to LOVE. While breathing through the mouth, focus on the connection to those centers, allowing the energy to circulate, aligning and connecting love and sexuality in your being. Often in life we are either connected to our heart or driven by our sexuality. Merging them is Tantra, the path of becoming one with the universe.

Practice:

In a standing position, keep your eyes closed and breathe through your mouth.
Inhale deeply into the heart, then draw the energy down from the heart to the sex center and exhale from the sex center, creating an energetic loop between love and sex
After 5 min reverse direction of the cycle.
Practise twice a day for 10 minutes
It is best to practise in the morning, just after waking up, and again in the evening, at the latest an hour before going to bed
This practice can be done with a partner using synchronised breathing

Breathe & Shake - Day 7

Shaking is one of the world's most ancient healing techniques. Many indigenous cultures have used shaking for healing and to cultivate a connection with spirit. You too can gain tremendous benefits from this powerful practice to transform your health and life. Shaking is a form of active meditation using movement and focus to build up energy which eventually turns into shaking. The shaking creates internal heat which may express as sweating, emotional release, spontaneous movement and/or laughter.
This practice activates all energy channels in the body, generating an inner fire that clears physical, energetic, emotional and mental blockages and connecting us to the Divine Life Force energy within us. This awakening of our dormant life force energy can activate strong healing processes. Many people have reported recovering from life-threatening illnesses by trusting and surrendering to this energy practice. For others, this practice helps to shed blockages and attachments and brings abundant health, joy and an ever-deepening connection to their true Divine Self and their life purpose. We are created by energy and once we make the connection to this source energy we can transform our lives and heal ourselves.

Practice:

In a standing position, keep your eyes closed and breathe through your mouth
Keep your body relaxed, ground your feet into the earth, with knees slightly bent and a relaxed belly and face
Start to shake gently as if you are shaking a precious liquid within your body. While shaking continue to breathe through the mouth and allow the energy to move through your body
If possible, practise outside in nature where you can be supported by trees, water or sun
Practise twice a day for 10 minutes
It is best to practise in the morning, just after waking up, and again in the evening, at the latest an hour before going to bed

Biodynamic Breath - Day 8

Biodynamic Breath is designed to break through the many layers of body armoring, and thus releasing mental, emotional and physical tension from the body, mind and nervous system. As a result, this breathing technique may reduce and clear deeply imprinted primal, religious and cultural conditioning. Biodynamic Breath enables you to feel the full range of sensations and emotions available to a human being, while expanding your capacity to support and contain the free flow of life-force energy.

Practice:

In a standing position, keep your eyes closed
Before you start, bring awareness to your body and find a place of resource within, a part of your body where you feel most at ease and relaxed. While breathing, be aware of the sensations in your body and the place of resource, which will help you to stay present in case of any strong emotions coming to the surface while breathing
While breathing in and out through an open mouth, allow your body to be loose and relaxed. Allow the spine to move as if it was made or rubber, keeping it loose so that the energy can move through the central energy channel. The breath should be deep and vigorous, with no gap between inhalation and exhalation
After 10 minutes, lay down or sit for about 3-5 minutes, simply witnessing what is present for you right now
Practise twice a day for 10 minutes
It is best to practise in the morning, just after waking up, and again in the evening, at the latest an hour before going to bed

Subtle Energy Breath - Day 9

Do you sometimes struggle to sleep because your mind is overwhelmed by an endless stream of thoughts and worries? Wouldn’t it be great if you could switch off your mind just as easily as the bedside light? But sometimes we need a little help to transit into sleep mode. Take a minute to relax – releasing all tensions from your muscles. Close your eyes and focus on your breathing. The Subtle Energy Breath practice will help you get into a more relaxed state by activating the parasympathetic nervous system which is responsible for the ‘rest and digest’ function in our body. This practice can save your day anytime you need a deeper state of relaxation.

Practice:

Choose a sitting position or lay down. Breathe through the nose
While breathing, focus on stillness, allowing the breath to flow gently through your nose without forcing anything. Simply let the breath fill you in a slow manner
Invite a state of inner peace and stillness while breathing in this subtle way. The breathing needs to be relaxed, not rushed. You are barely breathing, more creating space in and around yourself. If someone would observe you breathing this way it would look like hardly anything is happening
Practise twice a day for 10 minutes
It is best to practise in the morning, just after waking up, and again in the evening, at the latest an hour before going to bed.
You may choose to play some soft meditative music and set up a gentle alarm sound to indicate the end of your breathing time

Pranayama Breath - Day 10

This yogic breathing practice is called Nadi Shodhana in Sanskrit which literally translated means alternate nostril breathing. It is a form of yoga referred to as pranayama (control of breath or energy). To practise, place your thumb and middle finger over your left and right nostril alternately to cover them. The left nostril is associated with feminine, cooling, calming qualities and with the arts. The right nostril stands for masculine, rational qualities and the energy of fire. Breathing alternately through the right and left nostril has a harmonising effect on the right and left hemispheres of the brain, bringing more balance and peace to body and mind.
Other benefits include the reduction of anxiety and stress, a lower heart rate and the purification of the body’s energy channels. The aim of this practice is for prana, or life force energy, to flow more easily. Pranayama practice is a great preparation for deeper meditation.

Practice:

Choose a comfortable sitting position on a blanket or pillow...

Additional information

For the sitting practices you will need a comfortable chair, a cushion or a straight-backed chair There are no physical prerequisites and no previous breathwork/meditation experience is required to take this course. However, please do pay attention to the contraindications for each breathing technique to make sure it is right for you

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Breath Awakening - Online Course

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