Class 1: Introduction 

Class 2: Breath Awareness

Key Guidelines when practicing

• Watch your breath: Pay attention to how each breath feels without trying to change it, fix it, or force a rhythm.
• Let it be: Remember, there is no "right" way to breathe here. Simply let the air come and go on its own.
• Lie down to start: You can do this in any position, but lying on your back is the easiest way to begin.
• Softens your body: Let go of tension—relax your jaw, unclench your teeth, and let your shoulders drop away from your ears.

Class 3: Nose vs. Mouth

Key Guidelines when practicing

• Move in a way that feels good: If you prefer not to shake your head, walk in place instead while holding your breath.
• Build up slowly: If this is new to you, begin with short, easy holds. Gradually work your way up to a medium or stronger need for air.
• Recover with slow breaths: Between holds, calm your breathing and take slow, gentle breaths through your nose.

Class 4: Belly Breathing vs. Diaphragmatic Breathing

Key Guidelines: 

• Belly Breathing: Actively expanding the belly outward on the inhale and letting it draw back in toward the spine on the exhale – a tool for calming the body and mind, and an ideal foundation before advancing to full diaphragmatic breathing.
  
  
• Diaphragmatic Breathing: Expanding the lower ribs outward in all directions (360°) on the inhale, and allowing them to glide smoothly back toward the center on the exhale.

Class 5: Why Less Is More

Key Guidelines when practicing

• Breathe only through your nose: Keep your breaths so calm, quiet, and small that no one watching can tell you are breathing.
• Create a slight "need for air": Breathe more slowly and stop each inhale a bit earlier than usual. You should feel a mild urge to take a bigger breath, resist it.
• Let the breath fall out: Never push or force the exhale. Just relax and let the air leave naturally.
• Check how it feels:
  • Just right: You feel a mild, calm desire for more air.
  • Too little: You feel no difference at all (you are breathing too much or too fast).
  • Too much: You feel tense or panicked (breathe a little more).
    
    

Class 6: The Nervous System

Key Guidelines when practicing

• Follow the 4:8 rhythm: Inhale slowly through your nose for 4 counts, then exhale softly for 8 counts.
• Think subtle, not deep: Avoid giant, heavy lungfuls of air. Keep each breath small, gentle, and relaxed.
• Aim for silence: Your breathing should be quiet and effortless – if you can hear yourself breathing, soften your airflow.
• Slow the pace, reduce the volume: As you extend each breath, focus on taking in less air rather than more.