Week 1: The science of breathing

Chapter 1 → Lesson 3

Week 1: Starting your Journey

Daily Journaling assignment

Summary

For the coming 4 weeks (or longer), take some time to keep a journal. You just need around 3 minutes
for the morning journaling session and 10 minutes for the evening session. This will GREATLY help you
get things more clear in your life and put your focus on what is truly important for you. I would
recommend really take a focus moment for this and write it with pen and paper.

Morning Journal
Every day, right before or after breakfast, take 2 minutes to set your priorities straight for the day
ahead and get your focus right.

1. “3 things I am thankful for…” There is great power in cultivating gratefulness. You can re-wire
your brain by, every day, writing down three new things that you’re grateful for. Do this for the
coming 4 weeks and you will develop this wonderful virtue of gratitude allowing your brain to
work more optimistically and more successfully.
2. “How will this day be a great day?” Write five of your most important tasks for the day. This
helps to distinguish the not-so-important tasks from the important ones and reminds you that
only a few things really matter and you can’t do everything.
3. “What’s ONE Thing I must accomplish today?” This is an important focus to step-by-step go into
the direction of realizing your goal. You can achieve great results if you can narrow down your
focus and make small daily achievements. This ONE thing can be: take 30 minutes of breathwork
& meditation, or; create an email template for my breathwork classes, or; order 10 yoga mats,
etc...

Evening Journal
This is an opportunity to review your day and improve what is already working. Choose a time in
the evening, every day, to answer these six questions:

1. “What did I achieve today?” This question will help to identify whether you actually achieved
what you intended to accomplish in the morning, or if you got sidetracked. It is easy to
overestimate what you think you can achieve in a day, but remind yourself that it takes many
small steps to reach your eventual destination. Enjoy the journey and keep your focus on your
destination.
2. “How am I actually feeling right now?” See this as an opportunity to be vulnerable, be honest,
and be open without censoring yourself. Some might feel uplifted most of the time, others
 down, that is OK. Learn to use the ‘why drill’ to go to the source of your negative emotions: Ask
yourself why you are feeling the emotion, in question, five times. Do this with honesty and
without judgment and acceptance. It will help you to get a clearer understanding of your
emotional life.
3. .“What are 3 great things that happened today?” I think it’s important to remind yourself at the
end of the day of your “small wins.” Like: “I ate healthily” “I was able to say ‘yes’ or ‘no’ to some
things I normally have trouble saying yes or no to” “I woke up early” “I achieved my daily tasks”
… These small advantages build forward momentum and remind us that you are moving in a
good direction.
4. “What am I grateful for right now?” Again, focus on the things you can be grateful for. But now,
also learn to become thankful for the challenges and problems you have to deal with. Try to see
problems and challenges and issues from your past as something that can help you grow. What
is great about my problems?
Everything you can be grateful for will become a blessing for you and will make you grow.
5. “What lessons have I learned today?” This is a very important question to answer because this
will help you evolve. This will help you to keep your focus on progress and inner growth. This
can be mental processes you have learned from like; ‘ today I managed to keep calm and not get
frustrated with my colleague’ or; ‘I managed to say no to desert’ or; ‘I learned that I am actually
self-sabotaging myself through negative thought patterns, and limit myself to reach my full
potential. The more detailed you are, here, the more you can return to it again and again and
learn from it.
6. “How could I have improved today?” When we are not satisfied with our day, we prefer to not
pay too much attention to it and carry on. However, there is so much to be learned from a ‘bad
day’! By asking yourself how you could have improved that day, you’re forcing your brain to
look for other ways of thinking and behavior and will set the foundation for improvements and
solutions for the next day. So if you had a ‘not so nice’ day, how can you do it differently to
improve the next day or next time you are in a similar situation? Take a moment to reflect and
think and look for ONE thing you can do, either prevent it from happening again or to help you
deal with it more effectively.

Week 1: Starting your Journey

Building an audience and creating an interest in

your work
Summary

You are soon going to have a lot of wonderful knowledge to share with the world, you are going to be
able to teach, guide and instruct people and help them improve their health, mind and life. But, as long
as nobody knows that you have this knowledge available for them, nobody is going to come to you to
ask to do a session for them.
So a very important part of becoming a teacher is to really HAVE something to share, another important
part is to know how to REACH OUT to people.
In these coming 4 weeks start to share the knowledge already, and by doing that, you will create
interest and following. When doing this consistently for 4 weeks you will have your first
students/ breathers/ clients/ patients waiting to do a session with you.

The power of social media

Social media (SM) is a very powerful tool. But as with all powerful tools, it can be damaging for
the user as well. If you are not really into social media, Facebook, Instagram, and all these
things, I would, to be honest, keep it that way. Stay off your phone and screen and stay
connected with Life more. Whilst there is so much beautiful knowledge shared through the
internet, “the screen” is also one of the greatest addictions of our age and is one of the reasons a
lot of people are feeling so disconnected in life. Social media can be very time-consuming and it
can suck people into an ego-trip and will be constantly checking their SM accounts.
If you know you can use SM responsibly, it is a very wonderful asset and it can help in a great
way to share your knowledge to the world.

Posting on SM

So for the coming 4 weeks, let people know you are doing the Breathwork Instructor course. If
people don’t know you are becoming an instructor, they will never think like: “I have so many
problems sleeping well. Maybe I will ask Lucy to help me with my sleeping problems! She does
all these things with breathwork.”
If people don’t know you have a solution for them or have something to offer, they will never
come to you for a solution. After 4 weeks people WILL KNOW that you are now a certified Life
Awareness breathwork teacher with a lot of wonderful knowledge to share.

 1
Let people know you started this journey into learning to teach and share breathwork
knowledge: You can use a text like: “I just started the Life Awareness Breathwork
Instructor course, very excited to learn to teach the wonderful knowledge of breathwork!
…”
 2
Post something about the journey to become a breathwork teacher/ benefits of
breathwork, every 1 – 2 or 3 (or more) days. Do this consistently for the coming 4 weeks.
Use one of the posts in the attachment.
 3
After every finished week, create a post with something like: “Week 1 of the Life
Awareness breathwork Instructor course done! I learned a lot about …. “
 4
Let people know you are doing this course, so they will know that you are diving deep
into the art of breathwork and that you are on your way to becoming a great teacher that
has knowledge that will be beneficial for them as well.
Below you find a link to a map with images you can share on your SM account. You can use
these images and provide your own text with them. You cannot change anything about these
images. I would recommend using the images you will find on the map, you can off course also
use your own images.
Week 1 Summary - Breathwork knowledge and
anatomy
Summary
Take some time to study these important elements of breathwork knowledge.

 Hyper means more than normal. Hypo is less than normal.

 Hyperventilation means breathing more than normal. Hyperventilation lowers CO2
levels (Making the blood more alkaline, higher Ph).
 Hypoventilation, less than normal. Hypoventilation increases CO2 levels. (making the
blood more acidic, lower Ph)
 Vasoconstriction: blood vessels contract.
 Vasodilation: blood vessels widen.
 Bronchoconstriction: Bronchi (the small air tubes in the lungs) contract.
 Bronchodilation: Bronchi widen.
 Hypoxia: a condition in which the body or a region of the body is deprived of adequate
oxygen supply at the tissue level.

 When energy release into the cells takes place through the chemical reaction of Glucose
and Oxygen, CO2 (Carbon Dioxide) is released from the cells and enters the
bloodstream. As it combines with water, it forms carbonic acid, making the blood more
acidic (lower Ph).
 Carbon dioxide is needed in the bloodstream for the right Ph level in blood.
 More CO2 in the blood results in a lower Ph which makes it easier for O2 to be released
from the Hemoglobin into cell tissue. This phenomenon is called the Bohr Effect.
 When breathing normally the O2 levels are already at a ±96% blood saturation level.
 Low CO2 levels in the blood (high Ph level) cause Vasoconstriction and
Bronchoconstriction. High CO2 levels cause Vasodilation and Bronchodilation.
 Both hyperventilation and hypoventilation have their own benefits.

When doing Hyperventilation for a long period of time the CO2 levels in the blood become very
low. This can cause muscle spasms and cramps (tetany) and tingling sensations. It can also
cause dizziness due to insufficient O2 deposit in the brain due to Vasoconstriction and
insufficient release of O2 from the Hemoglobin.

 Hypocarbia: reduced level of CO2 in the blood

  Hypercarbia: increased level of CO2 in the blood

Nasal breathing is important because

 The incoming air is filtered, moisturized and warmed.

 It forces one to breathe slower because less air can go through the nose than through an
open mouth.
 Nitric oxide is produced in the nasal cavity that has many health benefits.

Strong & deep breathing techniques (in which you are in a way hyperventilating) are very
powerful for activating, resetting and unblocking the mind, energy and emotional system. It will
first very much activate all those systems and the sympathetic nervous system. It helps to burn
“burn” impurities from both the mental and physical body. After the breathing technique is
stopped and everything starts to harmonize and relax again, it will induce a state of deep
relaxation. These stronger techniques should ALWAYS be followed by a long time of calm &
slow breathing and meditation/ relaxation.

Slow & calm breathing techniques will induce a state of deep relaxation combined with high
concentration and are very beneficial for meditation. Calm breathing calms down the nervous
system, slows down the heart rate and activates the parasympathetic nervous system. High CO2
levels will induce a state of an open breathing and cardiovascular (broncho & Vasodilation)
system.
Week 1: The science of breathing

Week 1 Summary - Breathwork knowledge and

anatomy
Summary
Take some time to study these important elements of breathwork knowledge.

 Hyper means more than normal. Hypo is less than normal.

 Hyperventilation means breathing more than normal. Hyperventilation lowers CO2
levels (Making the blood more alkaline, higher Ph).
 Hypoventilation, less than normal. Hypoventilation increases CO2 levels. (making the
blood more acidic, lower Ph)
 Vasoconstriction: blood vessels contract.
 Vasodilation: blood vessels widen.
 Bronchoconstriction: Bronchi (the small air tubes in the lungs) contract.
 Bronchodilation: Bronchi widen.
  Hypoxia: a condition in which the body or a region of the body is deprived of adequate
oxygen supply at the tissue level.

 When energy release into the cells takes place through the chemical reaction of Glucose
and Oxygen, CO2 (Carbon Dioxide) is released from the cells and enters the
bloodstream. As it combines with water, it forms carbonic acid, making the blood more
acidic (lower Ph).
 Carbon dioxide is needed in the bloodstream for the right Ph level in blood.
 More CO2 in the blood results in a lower Ph which makes it easier for O2 to be released
from the Hemoglobin into cell tissue. This phenomenon is called the Bohr Effect.
 When breathing normally the O2 levels are already at a ±96% blood saturation level.
 Low CO2 levels in the blood (high Ph level) cause Vasoconstriction and
Bronchoconstriction. High CO2 levels cause Vasodilation and Bronchodilation.
 Both hyperventilation and hypoventilation have their own benefits.

When doing Hyperventilation for a long period of time the CO2 levels in the blood become very
low. This can cause muscle spasms and cramps (tetany) and tingling sensations. It can also
cause dizziness due to insufficient O2 deposit in the brain due to Vasoconstriction and
insufficient release of O2 from the Hemoglobin.

 Hypocarbia: reduced level of CO2 in the blood

 Hypercarbia: increased level of CO2 in the blood

Nasal breathing is important because

 The incoming air is filtered, moisturized and warmed.

 It forces one to breathe slower because less air can go through the nose than through an
open mouth.
 Nitric oxide is produced in the nasal cavity that has many health benefits.

Strong & deep breathing techniques (in which you are in a way hyperventilating) are very
powerful for activating, resetting and unblocking the mind, energy and emotional system. It will
first very much activate all those systems and the sympathetic nervous system. It helps to burn
“burn” impurities from both the mental and physical body. After the breathing technique is
stopped and everything starts to harmonize and relax again, it will induce a state of deep
relaxation. These stronger techniques should ALWAYS be followed by a long time of calm &
slow breathing and meditation/ relaxation.

Slow & calm breathing techniques will induce a state of deep relaxation combined with high
concentration and are very beneficial for meditation. Calm breathing calms down the nervous
system, slows down the heart rate and activates the parasympathetic nervous system. High CO2
levels will induce a state of an open breathing and cardiovascular (broncho & Vasodilation)
system.

Life Awareness Sessions: Movement - Breathwork -

Meditation

Create a session for yourself you can do every

day
Summary

Create 2 sessions you feel work best for you personally. One for the morning and one for the evening.
Remember to never push your limits, or to do as many rounds as you can. It is about cleansing,
unblocking, and opening the mind and body to prepare for a state of deep meditation. You will notice
that the more you progress, the fewer actual breathing practices you have to do to get to that state of
meditation.

Morning session (Dynamic and energizing)

When creating a morning session it should consist of 4 major parts

 1
Opening physical body
 2
Strong breathing
 3
Calming and harmonizing breathing
 4
Meditation
This is a framework you should use:
 1
Do a warmup/stretching/movement. (You can also start with setting intention and focus,
and then do a warmup)
 2
Sit down and set your focus and intention for 1 – 5 minutes.
 3
Do a dynamic, strong breathing practice. This will open up and unblock the mind, body,
emotional and energy systems.
 4
(Optional) Do a purifying breathing practice like Kapalbhati.
 5
Do a calming and harmonizing breathing practice like Anulom Vilom, Brahmari
Pranayama, Udgeeth Pranayama.
 6
Cosmic breathing.
  7
Sit in meditation.
 8
Generate a state of gratitude towards God/Life.
Evening session (Calming and centering)
When creating an evening session it should consist of 4 major parts

 1
Opening physical body
 2
Gentle opening breathing practice
 3
Calming and harmonizing breathing
 4
Meditation
This is a framework you should use:
 1
Do a gentle soft warmup/stretching/movement. (You can also start with setting intention
and focus, and then do a warmup)
 2
Sit down and set your focus and intention for 1 – 5 minutes.
 3
Do a gentle opening breathing practice. This will open up and unblock the mind, body,
emotional and energy systems, but won’t activate everything too much. Think of: more
slow and gentle ‘Energy Awakening Spinal breath’ – Kaki mudra pranayama – Ujjayi
breath.
 4
Do a calming and harmonizing breathing practice like Anulom Vilom, Brahmari
Pranayama, Udgeeth Pranayama.
 5
Cosmic breathing.
 6
Sit in meditation.
 7
Generate a state of gratitude towards God/Life.
Assignment:
Write out a morning & evening Pranayama/Breathwork session for your personal use to do every
day. Use the frameworks given above.

Chapter 4 → Lesson 5

Week 2: Personal development to become a great teacher

Proper diet & Nutrition overview (text)

Summary

Some basic rules for a wholesome diet and healthy living.

 Eat healthy, unprocessed, fresh foods.

 Best are organic foods, however, if you can not purchase/ grow organic food, don’t worry about
it.
 A vegetarian diet is recommended.
 Eat enough plant protein like beans, lentils, chickpeas, etc...
 Avoid eating too much bread with yeast, sugar, excess salt.
 Drink enough water (on a normal day about 1,5 liter. On a hot day more, a cold day less.)
Drinking too much is also not good.
 Listen carefully to your reaction to the foods that you eat. This should be your most important
guideline.

My own personal healthy diet is:

 Brown rice with stir-fried (with very little oil and water) or steamed vegetables and legumes
(chickpeas, or beans, or peas, etc.) with good miso sauce and a tablespoon of olive or coconut
oil or/and tahini (sesame paste).
 Morning is fruits shake (I don’t use very acidic fruits like oranges, kiwi, etc... for this) with rice
milk or oat milk, with rice or millet.
 I mostly avoid white bread, sugars and deep-fried stuff.
 I pray and give thanks before eating my food.

A pure food diet (Sattvic diet) for optimum mind and body.

Food can be categorized into three parts:

1. Pure and wholesome foods

A pure (sattvic) diet includes foods and eating habits that are “pure, essential, natural, vital,
energy-containing, clean, conscious, true, honest, wise”. Pure & wholesome foods are
considered positive foods because they only add something to the mind and body (nutrition,
energy and fulfillment) and don’t take energy or overload one's system.
It places emphasis on seasonal foods, fruits if one has no sugar problems, dairy products if the
cow is fed and milked in the right conditions, nuts, seeds, oils, ripe vegetables, legumes, whole
grains, and non-meat-based proteins.

 Sattvic foods are light and easy to digest

 They are energy-providing foods.
 Has a positive influence on the state of mind and body
 It gives a sense of fulfillment, lightness and inner peace
 It is juicy, pleasant, agreeable and conducive for longevity, strength, purity of mind and
happiness.
 These foods are fresh, non-stimulating, soothing lubricant, non-constipating.
 Essential for superior moral and intellectual discipline and controlled spiritual inclination.
 They are alkaline and live foods.
  They are non-mucous-forming foods.
 These foods are soothing, refreshing and rejuvenating thus good for health.
 These are cleansing in nature and help to detoxify the body.

2. Stimulating foods
Stimulant foods often provoke mental restlessness and stimulation of the nervous system. They
are not completely beneficial, nor are they harmful, to the body or mind. Foods that cannot be
categorized as either sentient or static are classified in this food group. Such foods include:
caffeinated drinks such as coffee, tea, cola drinks, energy drinks, chocolate, spicy food, alcohol,
food that is pungent, very much salty, bitter or is not balanced in taste. Basically, anything that is
stimulating.

3. Numbing foods
Some foods only take up energy from the body, because the body has a hard time digesting it and
processing it. This type of food adds very little energy and nutrients to the mind and body, and is
harmful. People might eat it just for taste sensations, but the body has a hard time processing it.
Eating this too much and too often causes all sorts of ailments, both mentally and physically.
Mentally one will become unfocused, lethargic and might even lead to depression.

Examples of numbing foods: Deep-fried food, crisps, stale/ processed foods, ice cream, donuts,
(bad quality) french fries, etc... Basically, anything that has no life energy in it and is harmful to
the body.

Examples of healthy (sattvic) foods:

First of all, it is good to remember that everybody’s body is different. So for some eating, a lot of
fruit might be healthy, for others not (because of too much fructose). Or for some, it will be good
to eat a lot of healthy fats, and for others not. So key number one to healthy eating is: Feel how
your state of body, mind and energy level is after finishing a meal. Learn to feel the subtler
sensations and subtler layers of this reality and be guided by your senses.

Examples of pure foods

 Non-stimulating diet: Vegetables, fruits, whole wheat flour, less polished rice, millets, bran,
carrots, radish, boiled vegetables, legumes, salads, sprouts, nuts, natural condiments, ginger,
cumin, coriander, coconut, yogurt
 Alkaline diet: All fruits, fruit juices, vegetables, fresh bread, roti, milk, coconut water
 Live food: Fruits, vegetables, sprouts
 Non-mucus forming diet: Fruits, vegetables, salads, soups
 Energy providing healthy food: fruits, juices, honey, jaggery, milk, nuts

Nuts, seeds, and oils

Fresh nuts and seeds that have not been overly roasted and salted are good additions to the
sattvic diet in small portions. Choices include almonds (especially when soaked in water
overnight and then peeled), hemp seeds, coconuts, pine nuts, walnuts, sesame seeds (til),
pumpkin seeds and flax seeds. Red palm oil is considered to be highly sattvic. Oils should be of
good quality and cold-pressed. Some choices are olive oil, sesame oil and flax oil. Most oils
should only be eaten in their raw state.

Fruit
Fruits are an important part of the sattvic diet and all fruits are sattvic.

Dairy
Milk must be obtained from an animal that has a spacious outdoor environment, an abundance of
pasture to feed on, water to drink, is treated with love and care, and is not pregnant. The milk
may only be collected once the mother’s calf has its share. Dairy products like yogurt and cheese
(paneer) must be made that day, from milk obtained that day. Butter must be fresh daily as well,
and raw, but ghee (clarified butter) can be aged forever and is great for cooking. Freshness is key
with dairy. Milk should be freshly milked from a cow. Milk that is not consumed fresh can be
refrigerated for one to two days in its raw state but must be brought to a boil before drinking, and
drunk while still hot/warm.

Vegetables
Most mild vegetables are considered sattvic. Pungent vegetables like hot peppers, leek, garlic
and onion are excluded, as are gas-forming foods such as mushrooms (tamasic, as are all fungi).
Some consider tomatoes, peppers, and eggplants as sattvic, but most consider the Allium family
(garlic, onion, leeks, shallots), as well as fungus (yeasts, molds, and mushrooms) as not sattvic.
Potatoes and rice are considered highly sattvic. The classification of whether something is sattvic
or not is defined largely by the different schools of thought, and – even then – individually,
depending on the understanding and needs of practitioners. Sometimes the given nature of
certain foods can be neutralized by careful preparation. A practice is to drink freshly made
vegetable juices for their prana, live enzymes, and easy absorption.

Whole grains
Whole grains provide nourishment. Some include organic rice, whole wheat, spelt, oatmeal and
barley. Sometimes the grains are lightly roasted before cooking to remove some of their heavy
quality. Yeasted bread are not recommended unless toasted. Wheat and other grains can be
sprouted before cooking as well. Some preparations are khichdi (brown or white basmati rice
cooked with whole or split mung beans, ghee and mild spices), kheer (rice cooked with milk and
sweetened), chapatis (non-leavened whole wheat flatbread), porridge (sometimes made very
watery and cooked with herbs), and “Bible” bread (sprouted grain bread). Sometimes yogis will
fast from grains during special practices.

Legumes
Mung beans, lentils, yellow split peas, chickpeas, aduki beans, common beans, organic tofu, and
bean sprouts are considered sattvic if well prepared. In general, the smaller the bean, the easier it
to digest. Preparations include splitting, peeling, grinding, soaking, sprouting, cooking and
spicing. Legumes combined with whole grains can offer a complete protein source. Some yogis
consider the mung bean to be the only sattvic legume. Convalescent food in the ayurvedic diet
includes yusha soups made with lentils.[15]
Sweeteners
Most yogis use raw honey (often in combination with dairy), jaggery, or raw sugar (not refined).
Others use alternative sweeteners, such as stevia or stevia leaf. In some traditions, sugar and/or
honey are excluded from the diet, along with all other sweeteners.

Spices
Sattvic spices are herbs/leaves, including basil and coriander.

All other spices are considered either rajasic or tamasic. However, over time, certain Hindu sects
have tried to classify a few spices as Sattvic. It is however considered inappropriate by purists.

Spices in the new sattvic list may include cardamom, cinnamon, cumin, fennel, fenugreek, black
pepper, and turmeric. Stimulating spices like red pepper are normally excluded but are
sometimes used in small amounts, both to clear channels blocked by mucus and to counter
tamas. Salt is good in strict moderation, but only unrefined salts, like Himalayan salt or
unbleached sea salt, not iodized salt.

If the skin is irritated, eat very little fruits, and eat fruits separated from other foods, especially
dairy (keep a 30-minute gap before or after eating fruit), In those times avoid oranges/mandarins
and apples.

Week 2: The power of the breath

Sympathetic and Parasympathetic nervous

system & Human Stress Response
Summary

Explaining the Sympathetic and Parasympathetic nervous system & Human Stress Response.

Sympathetic and Parasympathetic nervous system

The body functions that are regulated automatically, like digestion, heart rate, breathing,
hormone regulation, liver function etc... are regulated by the autonomic nervous system (ANS).
The ANS has two branches that work in conjunction: the sympathetic nervous system (SNS)
(promotes activity in the body/ fight or flight mode) and the parasympathetic nervous system
(PNS) (promotes relaxation/ rest & digest).

Sympathetic nervous system (activating)

The Sympathetic Nervous System, in conjunction with such stress hormones as adrenaline and
cortisol, initiate a series of changes in the body, including raising blood pressure, heart rate, and
blood sugar levels. These changes help a person deal with a crisis situation. They mean more
energy and more blood and oxygen flowing to the large muscles of the trunk, arms, and legs,
allowing the person to run from danger or do battle (the so-called “fight-or-flight” response).

 Diverts blood flow away from the gastrointestinal (GI) tract and skin via vasoconstriction
 Blood flow to skeletal muscles and the lungs is enhanced (by as much as 1200% in the case of
skeletal muscles)
 Dilates bronchioles of the lung through circulating epinephrine, which allows for greater alveolar
oxygen exchange
 Increases heart rate and the contractility of cardiac cells (myocytes), thereby providing a
mechanism for enhanced blood flow to skeletal muscles
 Dilates pupils and relaxes the ciliary muscle to the lens, allowing more light to enter the eye and
enhances far vision
 Provides vasodilation for the coronary vessels of the heart
 Constricts all the intestinal sphincters and the urinary sphincter
 Inhibits peristalsis
 Stimulates orgasm

Parasympathetic nervous system (relaxing/rest & digest)

The PNS, in contrast, tends to slow the heart and lower the blood pressure, allowing recovery
after a stressful event. Blood flow that was diverted away from the intestines and reproductive
organs, whose function isn’t essential in an emergency, returns. In contrast to fighting or flight,
these more restorative functions can be thought of as “rest and digest.” They are also sometimes
dubbed the relaxation response.

 Dilating blood vessels (vasodilation) leading to the GI tract, increasing the blood flow.
 Constricting the bronchiolar diameter when the need for oxygen has diminished
 Dedicated cardiac branches of the vagus and thoracic spinal accessory nerves impart
parasympathetic control of the heart
 Constriction of the pupil and contraction of the ciliary muscles, facilitating accommodation and
allowing for closer vision
 Stimulating salivary gland secretion, and accelerates peristalsis, mediating digestion of food and,
indirectly, the absorption of nutrients
 Sexual. Nerves of the peripheral nervous system are involved in the erection of genital tissues
via the pelvic splanchnic nerves 2–4. They are also responsible for stimulating sexual arousal.
Strong and deep breathing techniques activate the sympathetic nervous system.
Slow & subtle breathing promotes the Parasympathetic nervous system.

The Human Stress Response

The human stress response is a mechanism of the human body that provides a better chance of
survival when the body is under threat and mobilizes neural and hormonal networks to optimize
cognitive, cardiovascular, immunological and metabolic functions.

A stressful situation — whether something environmental, such as a looming work deadline, or

psychological, such as persistent worry about losing a job — can trigger a cascade of stress
hormones that produce well-orchestrated physiological changes. A stressful incident can make
the heart pound and breathing quicken. Muscles tense and beads of sweat appear.

This combination of reactions to stress is also known as the “fight-or-flight” response because it
evolved as a survival mechanism, enabling people and other mammals to react quickly to life-
threatening situations. The carefully orchestrated yet near-instantaneous sequence of hormonal
changes and physiological responses helps someone to fight the threat off or flee to safety.
Unfortunately, the body can also overreact to stressors that are not life-threatening, such as
traffic jams, work pressure, and family difficulties.
Over the years, researchers have learned not only how and why these reactions occur but have
also gained insight into the long-term effects chronic stress has on physical and psychological
health. Over time, repeated activation of the stress response takes a toll on the body. Research
suggests that chronic stress contributes to high blood pressure, promotes the formation of artery-
clogging deposits, and causes brain changes that may contribute to anxiety, depression, and
addiction... More preliminary research suggests that chronic stress may also contribute to
obesity, both through direct mechanisms (causing people to eat more) or indirectly (decreasing
sleep and exercise).

Techniques to counter chronic stress

Many people are unable to find a way to put the brakes on stress. Chronic low-level stress keep
the glands that produce stress hormones simulated ( the hypothalamic, pituitary and adrenal
glands). Much like a motor that is idling too high for too long. After a while, this has an effect on
the body that contributes to the health problems associated with chronic stress.

Persistent epinephrine surges can damage blood vessels and arteries, increasing blood pressure
and raising the risk of heart attacks or strokes. Elevated cortisol levels create physiological
changes that help to replenish the body’s energy stores that are depleted during the stress
response. But they inadvertently contribute to the buildup of fat tissue and to weight gain. For
example, cortisol increases appetite, so that people will want to eat more to obtain extra energy.
It also increases the storage of unused nutrients as fat.

Fortunately, people can learn techniques to counter the stress response.

“Resetting” the nervous system

By doing strong breathing techniques one can give all systems in the body a good ‘shaking’ and
one can in a way ‘reset’ the nervous system.

Relaxation response

Dr. Herbert Benson, director emeritus of the Benson-Henry Institute for Mind-Body Medicine at
Massachusetts General Hospital, has devoted much of his career to learning how people can
counter the stress response by using a combination of approaches that elicit the relaxation
response. These include deep abdominal breathing, focus on a soothing word (such as peace or
calm), visualization of tranquil scenes, repetitive prayer, yoga, and tai chi.

Most of the research using objective measures to evaluate how effective the relaxation response
is at countering chronic stress have been conducted in people with hypertension and other forms
of heart disease. Those results suggest the technique may be worth trying — although for most
people it is not a cure-all. For example, researchers at Massachusetts General Hospital conducted
a double-blind, randomized controlled trial of 122 patients with hypertension, ages 55 and older,
in which half were assigned to relaxation response training and the other half to a control group
that received information about blood pressure control. After eight weeks, 34 of the people who
practiced the relaxation response — a little more than half — had achieved a systolic blood
pressure reduction of more than 5 mm Hg, and were therefore eligible for the next phase of the
study, in which they could reduce levels of blood pressure medication they were taking. During
that second phase, 50% were able to eliminate at least one blood pressure medication —
significantly more than in the control group, where only 19% eliminated their medication.

Week 2: The power of the breath

Benefits and precautions of all breathing

techniques (written)
Summary

An overview of Breathwork/pranayama benefits and precautions

As we have learned before, there are 2 categories of breathing practices.

1. Strong, deep, breathing techniques will activate the Sympathetic nervous system and activate
the mind and nervous system.
This is good for activating, resetting and unblocking of mind, nervous system and emotional
system. This has to be followed by a calm breathing and meditation session.

Precautions for these types of breathing techniques are the following, not for those, or
only do it gently that suffer from:

 Serious heart problems

 Epileptic attacks
 Serious HBP
 Recent surgery on the torso
 Recent brain surgery
 Suffering from psychosis or recent trauma
 When pregnant for longer than 3 months

Out of precaution advise that if people have any serious health conditions, they should always consult a
medical professional before doing a session.

When doing strong breathing techniques there should be done at least a 1,5-hour gap after
one’s last meal. The best is to have a 2 – 3 hour gap after the last meal. When one really
wants to go deeper with yogic practices, pranayama should be done on an empty stomach.
Slow, calm & gentle breathing techniques will activate the Parasympathetic nervous system
(rest & digest).

This is great for deep relaxation, healing, and meditation. These slow gentle techniques will
harmonize mind, body and soul and are good for everyone.

Precautions:

None

Breath-holding precautions:

Don’t do breath-holding when you suffer from:

 Heart problems
 Epileptic attacks
 Suffer from HBP
 When pregnant

After a round of strong breathing practices, never hold the breath in after full inhalation.
This can cause fainting or even serious brain damage (brain stroke)!

Breathing technique benefits and precautions

Gentle Yogic breathing | 3 step breathing

Benefits

 Gain control over breathing system

 Open up and strengthen the breathing system
 Oxygenating the body
 Great preparation for meditation
 Training the mind to become focused

Precautions

When doing it for more than 7 deep breaths: Standard precautions for strong breathing apply.

Strong Yogic breathing | full, deep breathing

Benefits

 Open up the energy system and consciousness

 Increase blood flow
 Open up and strengthen the breathing system
  Stimulates all systems in the body (metabolism, cardio vesicular system, nervous system, etc)
 Develop commitment and will power
 Unblock and reset the mind and emotional system

Precautions

Not for those, or only do it gently, when suffering from:

 Serious heart problems

 Epileptic attacks
 Serious HBP
 Recent brain surgery
 A recent operation in the torso
 Suffering from psychosis or recent trauma
 When pregnant for longer than 4 months

ChidShakti pranayama | energy & consciousness awakening breathing

Benefits

 Open up the energy system and consciousness

 increase blood flow
 Detoxification of body and energy system
 stimulates all systems in the body (metabolism, cardio vesicular system, nervous system, etc)
 Set your intention and realize it in the coming weeks
 Develop commitment and will power
 Trains the mind to become focused

Precautions

Not for those, or only do it gently that suffer from:

 Serious heart problems

 Epileptic attacks
 Serious HBP
 A recent operation in the torso
 Had recent brain surgery
 When pregnant for longer than 5 months

Anulom Vilom pranayama | alternate nostril breathing

Benefits
  Balances & harmonizes the nervous system snd energy system
 Activates the parasympathetic nervous system
 Centers and focuses the awareness
 Clears the mind

Precautions

None

Nadi Shodhana pranayama | energy channel purification breath

Benefits

 Balances & harmonizes the nervous system snd energy system

 Activates the parasympathetic nervous system
 Centers and focuses the awareness
 Clears the mind

Precautions

None

Kapalbhati pranayama | skull cleansing breath

Benefits

 Open up the energy system and consciousness

 Clears respiratory system
 Increase blood flow around the internal organs
 Stimulate lower energy systems to rise to higher energy systems
 Stimulates all systems in the body (metabolism, cardio vesicular system, nervous system, etc)
 Burns excess fat and toxins from the body
 Brings clarity to the mind

Precautions

Not for those, or only do it gently, when suffering from:

 Serious heart problems

 Epileptic attacks
 Serious HBP
  Recent brain surgery
 A recent operation in the torso
 Suffering from psychosis or recent trauma
 When pregnant

Bhastrika pranayama | breath of fire

Benefits

 Open up the energy system and consciousness

 Clears respiratory system
 Increase blood flow around the internal organs
 Stimulate lower energy systems to rise to higher energy systems
 Stimulates all systems in the body (metabolism, cardio vesicular system, nervous system, etc)
 Burns excess fat and toxins from the body
 Brings clarity to the mind

Precautions

Not for those, or only do it gently, when suffering from:

 Serious heart problems

 Epileptic attacks
 Serious HBP
 Recent brain surgery
 A recent operation in the torso
 Suffering from psychosis or recent trauma
 When pregnant

Ujjayi pranayama | victorious breath

Benefits

 Helps to become more aware of the breath

 Activates the parasympathetic nervous system
 More O2 absorption in the blood
 Induces a state of meditation
 Clears and centers the mind

Precautions

None

Kaki Mudra pranayama | crow’s beak breath

Benefits

 Open up the energy system and consciousness

 Clears respiratory system
 Increase Self-awareness
 Aids self-healing
 Induces a state of deep relaxation

Precautions

Not for those, or only do it gently, when suffering from:

 Serious heart problems

 Epileptic attacks
 Serious HBP
 Recent brain surgery
 A recent operation in the torso

Pranava pranayama | universal energy breathing

Benefits

 Activates the parasympathetic nervous system

 Induces a state of meditation
 Clears and centers the mind
 Opens 3rd eye
 Aids to the realization of one “True Self”

Precautions

None

Bahya pranayama | expelling breath

Benefits

 Activates the parasympathetic nervous system

 Induces a state of meditation
 Clears and centers the mind
 Opens 3rd eye
 Aids to the realization of one “True Self”
Precautions

None

Bhramari pranayama | bees breath

Benefits

 Activates the parasympathetic nervous system

 Induces a state of meditation
 Clears and centers the mind
 Opens 3rd eye
 Aids to the realization of one “True Self”

Precautions

Can be scary if people suffer from anxiety. However, for some people, it has proven to be helpful.

Udgeeth pranayama | chanting of Ohm

Benefits

 Activates the parasympathetic nervous system

 Induces a state of meditation
 Clears and centers the mind
 Opens 3rd eye
 Aids to the realization of one “True Self”

Precautions

None

Vritti Pranayama | Ratio bounded breathing

Vritti Pranayama is a type of breathing technique in which you breathe in certain ratios. The
ratios are usually shown like this: In:Hold:Out:Hold.
For example ratio of 4:2:6:1 would be: 4 seconds breathing In: 2 seconds Holding the breath: 6
seconds breathing Out: 1 second Holding the breath.

Or 2:1:3 can be 6 seconds In: 3 seconds Holding the breath: 9 seconds breathing out: No breath
retention on the exhale.

There are 2 types of Vritti Pranayama: SamaVritti Pranayama and VisamaVritti Pranayama.
Sama means same or equal. Visama means irregular or unequal.
Sama Vritti Pranayama (equal ratio) like 1:1:1 or 1:1:1:1

Benefits

When done gently it

 Harmonizes and calms all systems in the body and mind

Precautions

Not for those, or only do it gently, when suffering from:

 Serious heart problems

 Epileptic attacks
 Serious HBP
 Recent brain surgery
 A recent operation in the torso
 Suffering from psychosis or recent trauma
 When pregnant for longer than 4 months

Visama Vritti Pranayama (irregular ratio) like 2:1:3 or 1:4:2:1 (there can be numerous
different ratios made)

The kind of benefits will depend on what kind of ratio one uses. Generally speaking, one can
say:

 Breathing out longer than breathing in is calming and soothing (when breathing calm of
course)
 Breathing in longer than breathing out is energizing and activating (which in a lot of cases, not a
good thing because you make the mind more active)

Other breathwork practices:

Box Breathing/Square breathing (breathing ratio of 1:1:1:1) and Triangular
breathing (breathing ratio of 1:1:1) is another name for Sama Vritti Pranayama.

Wim Hof Breathing/ Strong Yogic breathing | full, deep yogic breathing

This is basically Strong Yogic Breathing with strong inhalation through the nose and relaxed
exhalation through mouth combined with breath-holding (Kumbhaka)

Benefits

 Open up the energy system and consciousness

 Increase blood flow
 Stimulates all systems in the body (metabolism, cardio vesicular system, nervous system, etc)
  Develop commitment and will power
 Unblock and reset the mind and emotional system

Precautions

Not for those, or only do it gently, when suffering from:

 Serious heart problems

 Epileptic attacks
 Serious HBP
 Recent brain surgery
 A recent operation in the torso
 Suffering from psychosis or recent trauma
 When pregnant for longer than 4 months

Holotropic Breathing | controlled breathing patterns for a longer period of time

Developed by psychiatrists Stanislav and Christina Grof in the 1970s to achieve altered states of
consciousness (without using drugs) as a potential therapeutic tool. Holotropic breathwork
involves controlling and quickening breathing patterns to influence your mental, emotional, and
physical states.

Benefits

 Open up the energy system and consciousness

 Emotional and trauma release
 Increase blood flow
 Stimulates all systems in the body (metabolism, cardio vesicular system, nervous system, etc)
 Develop commitment and will power
 Unblock and reset the mind and emotional system

Precautions

Not for those, or only do it gently, when suffering from:

 Serious heart problems

 Epileptic attacks
 Serious HBP
 Recent brain surgery
 A recent operation in the torso
 Suffering from psychosis or recent trauma
 When pregnant

Rebirthing-breathwork | controlled breathing patterns for longer period of time

Controlled deep breathing practices to go into a state of trance to go back to the memory of the
moment you were conceived.

Week 2: The power of the breath

Week 2 Summary
Summary
Take some time to study these important elements of breathwork knowledge.

 You cannot give what you don’t have. If you want to guide others into inner peace,
contentment, inner richness, healthy living, a state of unity etc..., then you must have
developed this within yourself first.
 You are what you eat. Every cell in your body is build up out of the food that you have
been eating. The energy that flows in your body is derived from the food you have been
eating. So take good care of what you put into your body.
 Everything is built up out of subtler/ finer layers. The gross is built up out of the subtle.
Learn to work with the subtler layers (like mind, emotions, awareness) to influence the
gross (like the physical body, your relationships, your life situations).
 The autonomic nervous system comprises two parts- the sympathetic and
parasympathetic nervous systems. The sympathetic nervous system activates the fight
or flight response during a threat or perceived danger, and the parasympathetic nervous
system restores the body to a state of calm.
 The human stress response is a series of reactions that happen when the body is (or the
mind tells the body it is) under threat and then mobilizes neural and hormonal networks
to optimize cognitive, cardiovascular, immunological and metabolic functions.
 Recognize right and wrong breathing patterns by looking at the use of the diaphragm
(only using the top part of the chest? Clavicle breathing), the breathing frequency (is it
too fast/ slow/ irregular?), and depth of the breath (is it shallow/too deep?).
 Breathing through the nose/ nasal breathing is important because it:
– filters, warms and moisturizes the incoming air
– releases Nitric oxide into the lungs
– Slows down the breath
 There are many different types of breathwork techniques with all different effects. Fast/
strong/ deep/ dynamic breathing practices activate the sympathetic nervous system. They
will also activate, release tension, and unblock the mind, energy and emotional system.
These techniques should always be followed by slow & gentle breathing practices that
will activate the parasympathetic nervous system. These slower techniques harmonize
balance and calm the mind, energy and emotional system.
 You can learn to breathe more than just air, you can breathe with your whole body,
nervous system, mind and emotional system once you can feel them and connect with
them.

Week 3: Teaching & guiding others

Creating a session. Setting the right atmosphere.
Using props.
Summary

Preparing a session - Before you start a session, tt is very important to know what type of session you
need to prepare. Get this clear for yourself.

What kind of direction do you want to give this session? Is it more of a lecture about breathing
and it stays more ‘dry’ and scientific? Or do you want to create a profound, emotional release
session? Are they advanced yogis? Or seniors that have never done anything like this before. A
group of sportsmen that wants to improve their athletic abilities will need a very different session
and atmosphere than a group of housewives that are struggling with depressions.

So know your clients/ patients/ guests, and prepare the right session and atmosphere for that type
of people. Get clear for yourself, what the intention is for the session you will guide.

Creating a session
Before starting an actual session you have to already have a clear idea of what the session will be
like. When creating and thinking out a session have a clear answer to these questions:

 What type of person/ group am I teaching/guiding?

 Any precautions, health issues?
 What do I want to share? What do they need?
 Where will this be done?
 What props/ assets will I need?
 What kind of atmosphere should I create?
 What kind of music can I use? (Will there be a dancing session as well? Dynamic meditation? Or
only very slow calm breathing practices? )

Creating the right atmosphere

 Use good quality incense (not too much, and not during the breathing practice).
 Think about the lighting. Bright light wakes people up and makes it hard to relax and et the
awareness goes inward. Dimmed light helps to create a relaxed environment and creates space
for people to go inward.
 Candles are great to set the relaxed/ spiritual atmosphere of the place.
 Make sure the room is clean and tidy.
 The right gentle background music.
 Have some water and cups ready for the people to drink before and after.
 Fresh air. Obviously, people want to breathe fresh air and not each other expelled air.

Props
Props are items that are needed or can help to support the breathing session.
For the ‘Breathers’

 Blankets in case people will get cold. When doing longer, strong breathing techniques, people
WILL get cold.
 Yoga mats. This gives people ‘their own sacred space’. They can lie down comfortably when
needed.
 Pillows to sit on. Pillows make it much more comfortable to sit for long periods of time.
 Eye pillows. A bit of luxury maybe, but it can be very helpful for people to bring awareness deep
within.
 Sandbag. This can really help the breathing techniques in which one wants to practice ‘belly
breathing’ and connect with the diaphragm muscle.

For the guider/teacher

 Mat & pillow. You have ‘your own space’ from which you are teaching as well. This is the center
of the attention, so make it an ordered, pleasant to look at the spot. Also, from there you need
to demonstrate to people how to do certain practices.
 A bell/ Tibetan singing bowl to notify when a session starts is over or a round of breathing ends,
etc. Tibetan singing bowls are GRAT for creating deep relaxation sessions.
 A timer to keep track of time for the breathing techniques, but also for the whole session.
 Water to hydrate yourself while you are guiding and talking. (only if you really need to drink,
otherwise it might be disturbing for the breathers)
 Have a positive & clear mindset. You, as a teacher, are the foundation of a session. So make
sure you have spent some moments to clear your mind and heart and create a positive mindset
before you will receive the people in your session.
 Remember the names of the breathers. This makes a session much more personal and people
will feel more comfortable and understood.

Week 3: Teaching & guiding others

Framework for creating a session

Summary

Framework for creating a Life Awareness Breathwork/Pranayama session

1. Preparation
Before the start of a session, you want to make sure everything is in order.

 Know what person/group you will be guiding: Age, precautions, ailments, experience?
 What kind of ambiance/atmosphere will you create?
 What kind of ‘warm-up’/stretching will you do?
 What are the breathing techniques you will do?
 You have all the props you need?
2. Introduction/ short talk
Introduce yourself and make a short conversation. This will off course greatly depend on the type
of session you will be giving.
If it is a 1 on 1 session make sure the person feels understood and safe.

3. Explain what will happen in this session

Explain the technique(s) you will be doing and how the session will go. Example: “First we will
take a moment to center our awareness and set our intention to develop health and inner peace
for this session. Then we will do some gentle opening up (or dancing, yoga asana, or whatever
you think is good for that session), then we will do some minutes of strong yogic breathing and
…, after that, we will take some time to let everything settle. Let everything happen, don’t block
anything, give your mind and emotions space. After that, we will round up the session”

4. Setting the intention and centering the awareness

Setting an intention means already connect with your goal before you have reached it. So
through these practices, we want to develop a state of inner peace and connectedness. Take a
moment to guide the breather(s) to, with some calm deep breaths, already connect with that state
of being.

5. Warm-up/stretching
It is very important to have the body and breathing system opened up and warmed up. Also, this
greatly helps people to ‘get into their body and out of their mind’, it helps people to connect with
the present moment. This can be done in many different ways, including dance, play, yoga asana,
stretching etc...

6. Breathing techniques
Guide people into breathing. The type of breathing techniques you will use for this session will
depend on the type of people and the goal of this session.

7. Letting everything harmonize and settle

After the actual breathing techniques are done, give the people the time to let everything
harmonize and settle. Remember: give space and time to let the breathing techniques still do their
work within the breather.

8. Finishing with gratitude session

Finish the session with a moment of breathing gratitude and a state of connectedness with Life
(or however one wants to call this.) These practices are spiritual practices, one should not forget
this.

9. Review & continuation of life

After the session is over you can choose to either have a short conversation about the experiences
and techniques or keep the silent. It is also possible to give the breather(s) advice for how to keep
that connection with their ‘true Self’ by simple breathing techniques they can apply in daily life.

Week 3: Teaching & guiding others

Questions for a participant before doing a
session
Summary

If you are going to do a private session with someone, it is good for both the
participant and teacher to be well prepared. Therefore it is a good idea to
send them an email with some questions before doing the session. You can
use these questions for example:

Why would you like to do a breathwork session?

Is there anything specific you would like to work on/ focus on?

Have you done much breathwork, pranayama or meditation before?

Do you have any of the following medical conditions?:

• Recent surgery, Glaucoma, detached retina, High Blood Pressure that is not
controlled with medication.
• Cardiovascular disease and/or irregularities including prior heart attack
• Pregnancy
• Asthma
• Epilepsy, schizophrenia, bipolar disorder, PTSD
• Any other medical, psychiatric or physical conditions I should know about?

Do you consider yourself healthy and fit?

Is your mind calm and focused, or very restless?

Do you feel there are some emotional blockages in your emotional system?

Safety and guidelines when guiding a session

 Always make sure the ‘breather(s)’ feels safe and comfortable. You should always check before
doing the session if the breather has no major issues with their heart, brain, serious BP
problems, epileptic attacks, etc...
 Safety is the most important, so if you are not sure if it is safe to proceed with a strong
breathing session, don’t do it! Just continue with a gentle and slow breathing session.
 Never push the breather(s) into breathing more or doing what they don’t really want. Always
remind them that there is no pressure to do anything they don’t feel comfortable with. Remind
them to listen carefully to their body and don’t push their limits.
  If it is a “one on one” session, sit next to the breather and let your kind presence give a
foundation of feeling safe and calm. If it is a group session you can walk around the room to
keep an eye on all the breathers.
 Just a gentle touch on the shoulder will ‘take the breather back’ to the present moment.
 Keep a good eye on the breather check if he/she has control over his breath. It can happen that
the breather starts to uncontrollably go into hyperventilation and starts to panic. If this
happens, put your hand on his shoulder and tell him to; ” take it easy, it is all OK, just let go and
relax. Calm your breathing. ” If the breather cannot stop the hyperventilation let him/her
breathe in and out into a bag.
 If there is a strong emotional release, that seems like it is too overwhelming to handle for the
breather, comfort the breather with simple words like; “it’s OK, just let it go, it’s OK.” You can
even roll the breather to her side and put a hand on her back and comfort her.
 Let the breathers have their experience within themselves. You are guiding them into a
profound state of being that happens within themselves. You are not their psychologist, nor do
you have to go into their ‘story’ or emotions or solve their issues. It is the ‘breather’ that will be
able to handle it themselves, you are just the guide. Let the breath to its work in the breather.

Week 3 Summary
Summary

Take some time to study these important elements to become a good breathwork instructor.

 As a breathwork instructor/guider you create a very big part of the experience of a student. So
make sure your energy is in the right mode.
 Guiding breathwork sessions is more than just doing some breathing exercises. Create a
profound experience by letting the breather go deep within. Give time and space to make that
happen.
 The ambiance of the place where you will do a breathwork session has a tremendous influence
on the whole experience and ‘energy’ of a session. Don’t overlook the small details like
cleanliness, light, smell, sound. All senses have to be comforted.
 It is important to do some warm-up before doing the actual breathing session. This could be
yoga poses, stretching, dancing, QiGong, etc. This is not only important to physically prepare to
do the breathing session, but also mentally to bring the awareness to the present moment, to
prepare for the actual breathwork session, and to release tensions from both mind and body.
 Make sure you know: ‘Safety and guidelines when guiding a session’
 There should be a certain framework in your sessions like: Introduction talk about the session –
warmup – strong breathing – harmonizing calm breathing – meditation – gratitude – review
 Teach people not only how to breathe, but also how to generate a state of gratitude,
acceptance and connectedness with Life/ God/Universe/ Great Spirit or however one likes to
call God.

Benefits of Pranayama
Summary
Benefits of Pranayama Based on Scientific Research

This page is a direct copy from the website source: https://fitsri.com/pranayama/benefits-of-

pranayama

Dr. Rishita Chandra - January 23, 2020

Image Source: fitsri.com

Pranayama is about breathing science and having control over breathing brings many physical &
mental benefits. Controlled breathing by pranayama techniques lets you hold the horses of your
mind, you keep calm, become able to think wisely, and make the correct decisions. It eventually
makes you stress-free and happy.

If you’re a beginner in Pranayama here are some useful tips & techniques that have described
getting a maximum of its benefits. You should check!

Being a doctor, In this article, I have described the scientifically proven benefits of pranayama.
After reading these benefits, you can implement pranayama (specific techniques) in your daily
life to come out of any physical & mental problems.
Just for a better understanding, If you want to know how Pranayama works, its whole science stands on
the 5 Prana Vayu within the human body.

Image Source: fitsri.com

Physical Benefits of Pranayama

In many pieces of researches, pranayama’s effects on the physical body have been evaluated
before and after the practice (yogic intervention) & results came out, is the following.

1. Pranayama Helps in Weight Loss

Image Source: Shutterstock

Belly fat is considered quite tough to lose and is the prime concern for many youngsters.

When you modify the technique of breathing and focus on certain parts of the body, energy is
released along with increased sweating. This process burns calories as well as fat.

Pranayama aims to regulate the process of breathing. While breathing, abdominal muscles get
activated. For beginners, Pranayama consists of some special breathing techniques to lose weight
easily.

Some individual pranayama like “Kapalbhati Pranayama (easy steps explained here)” focuses on
the abdominal part. It tones the abdomen and results in fat reduction from the belly.

Research Done
A study 1 published in the International Journal of Yoga, suggests that regular and guided
practice of Pranayama is effective in weight loss.
In this study, A total of 50 people were randomly selected and were declared medically fit for
this study. They were divided into two groups of 25 each, one being the study group and the
control group. The study group participated in the regular pranayama activities for 6 weeks.

Result: At the end of the study, the result showed that there was a significant decrease in the
Body Mass Index (BMI) and Waist-Hip ratio.

This study shows, people who are looking to lose weight can achieve it with the regular practice
of pranayama.

2. Pranayama is Good For Skin Health

Image Source: Shutterstock

Pranayama benefits your skin also, do you know how?

Because Pranayama also comprises of the practice of holding the breath for a certain period of
time (Kumbhaka or breath retention). When we hold the breath inside the body, it supplies
oxygen to skin cells.

The Yogic breathing technique like Bhramari Pranayama & Bhastrika pranayam especially has
positive effects on the facial skin. Bhramari pranayama with shanmukhi mudra & chin lock is
especially beneficial to supply ample oxygen to body cells, thus it glows the skin.
These breathing techniques increase the supply of oxygen which increases the blood thrush
and improves the appearance of skin. They also detoxify the blood which often is considered
as the etiology (causes of a disease) for various skin woes.

Research Done
A review article 2 published in the Journal of Ayurveda and Integrative Medicine explains
various benefits of Pranayama including the skin.

The anti-oxidant, cellular and tissue effects of pranayama improve skin health and prevent
premature aging e.g. facial lines, wrinkles, freckles, dark spots, etc.

3. Pranayama Improves Digestion

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Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD) are nowadays very
common digestive disorders accompanied by gastritis and acidity. IBS and IBD are diseases
that are not treated completely in allopathy.

There is a very famous saying:

There is a brain in the head and there is also a brain in the gut.

By stimulating brain activity, pranayama monitors digestion and improves that too.
Diseases like diarrhea and hyperacidity can also be caused by stress and anxiety by affecting
the gut-brain axis. Pranayama helps to calm the mind and provide relief from anxiety which in
turn reduces these digestive issues.

A consistent practice of the Yogic breathing technique is proved to be promising in the

management of chronic digestive disorders.

Research Done
Research paper 3 reflects that Pranayama has effects on the autonomic response which
is helpful in treating disorders like Irritable Bowel Syndrome.

In a control trial study, a group of 21 male IBS-D patients was recruited & divided into 2 groups
(Yoga group = 9; conventional group = 12). The yoga group has asked to practice certain yoga
postures with right nostril breathing while the conventional group to simple postures only.

The yoga group showed significant improvements in bowel symptom score while the
conventional group has no such improvements.

4. Pranayama Takes Care of The Lungs

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Pranayama trains you to improve your expiratory power to enhance the airflow by decreasing
resistance to the lungs. Simply pranayama practice is the best exercise for the human respiratory
system.

It trains you to voluntarily keep a hold over your breath which in turn maintains the isometric
contraction of respiratory muscles.

Pranayama like Ujjayi breathing, which requires forceful respiration, increases respiratory
endurance by acting on the respiratory muscles.

Pranayama causes increased expansion of the chest wall and lungs. It improved lung capacity
and all lung functions. The respiratory apparatus is improved by increasing the efficiency of
abdominal and diaphragmatic muscles.

With regular practice of Pranayama, inflation, and deflation of lungs reach to the fullest and start
working at the maximum extent possible. Pranayama also brings positive changes in the
respiratory pressure and cycle.

Research Done
A research paper 4 based on a study conducted on 50 adults subject to know the effect of
pranayama for over a period of 6 weeks suggested the following results.

Results: The dynamic parameters of the lung including Pulmonary function tests showed marked
improvement. It strengthens the lung can be used to treat various lung diseases like asthma,
allergic bronchitis, occupational diseases and recoveries after pneumonia and tuberculosis.
5. Good For Nasal Passages & Sinuses

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Pranayama like alternate nostril breathing (anulom vilom) helps to clear the blockages in the
nasal cavity. The regular practice of pranayama helps the nostrils to become free of allergies and
enhance the filtering capacity towards the foreign element which causes inflammation.

Pranayama shows anti-inflammatory effects and mechanically clean the sinus cavities also.

The inflammation in sinuses can cause throbbing headaches, nasal congestion, and running
noses. Pranayama not only improves the ventilation but also acts on the proper drainage of the
sinuses and in turn relieves the symptoms of sinusitis.

The pranayama, like Bhramari, creates humming sound, encourages air movement between the
sinuses and nasal cavity by to and fro motion. It leads to clearing away the blocked Ostia. It
prevents the foci of microbes and allergens.

Research Done
Some studies suggest that pranayama relieves chronic sinusitis by reducing anxiety and
psychological symptoms.
A paper 5 based on the study of the effects of nasal breathing exercise on nasal problems (allergic
rhinitis) suggests that it is a simple and economical method to reduce the symptoms of
inflammation of nose and sinuses.

6. Improves Cardiovascular Health

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Cardiovascular system 6 in humans consists of the heart (pumping of blood) and a net of arteries,
veins, & capillaries (blood carriers). This system is also known as the circulatory system.

Pranayama plays an important role in modifying the heart rate by stimulating cells of the body. It
also increases oxygen intake.

Sukha Pranayama & Pranava Pranayama improve the circulation to the heart, decrease the heart
rate and improves blood pressure.

Studies done on yogic breathing techniques have already proved its immediate effect on
hypertensive subjects. It shows a significant reduction in the heart rate, Systolic Blood Pressure,
Pulse pressure and mean arterial pressure.

Research Done
Study 7 has shown the effect of 3 months of regular practice of slow breathing for 5
min/day maintaining 2:1 ratio of exhalation and inhalation.
Result: Significant reduction in blood pressure & heart rate while increased fingertip
temperature.

Another study 8 involving 6 weeks of training in Pranayama along with medications to treat
hypertension. Pranayama has reduced BP significantly compared to medication alone.

Pranayama is also beneficial in the treatment of people with irregular heartbeats. A study
demonstrated the beneficial effects 9 of the practice of Pranayama in patients with Cardiac
arrhythmia.

7. Pranayama Boost Immunity

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Stress has a deteriorating effect on the immune system of the body. By inhibiting the stress
response, pranayama has shown enhancement in the function of the immune system.

Deep breathing exercises which focus on the abdomen with breath retention or kumbhaka,
improves the defense mechanism of the body and boost your immunity.

Research Done
A systematic review 10 based on the effects of yoga and pranayama over the immune system
reflects the benefits of pranayama.
Results: It showed that yogic breathing downregulates pro-inflammatory markers. It also has
beneficial effects on cell-mediated and mucosal immunity. If practiced regularly and for a longer
duration, it can help to achieve consistent effects on circulating markers.

Hence, breathing exercise helps to boost immunity.

8. Pranayama Helps In Detoxification

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Yogic exercises along with pranayama cleanse the body as well as mind. The process of
exhalation not only concerned with breathing out the air but also, along with it, waste from the
body. This is the body’s natural phenomenon to throw the poisons out of our system and make
the body function properly and to its maximal.

Prana or breath can only flow freely if there is no or very little unwanted stuff in the system. So
with consistent and guided practice of breathing modification, the toxins of the body are
removed.

By detoxifying, pranayama helps to achieve a pure, happy and tranquil state of mind and body.

Research Done
To determine the effect of Pranayama for detoxification, 60 young students of MBBS
examined 11 & as always, they divided into 2 groups.
One group of 30 students has practiced breathing exercises namely Vibhaga pranayama,
Kapalabhati pranayama, Nadi suddhi pranayama, and Savithri pranayama regularly for 30
minutes in the morning. The Control group didn’t participate in any pranayama practice.

Within 6 weeks of practice, In the pranayama group, has seen the body detoxification process
has improved (by measuring different variables for lung functions). Among all 4 breathing
techniques, Kapalbhati has suggested the most useful breathing (as a physical exercise) for
purification of both body & mind.

Benefits of Pranayama for Brain

The process of breathing creates a link between the physical body and the mind. The effects of
yogic breathing techniques are quite different from the usual breathing, as it stimulates the
unconscious mind also.

Pranayama in itself comes under physical activity but its effect is beyond physicality. Here are a
few studies which show how pranayama working beneficial in improving brain power and
mental health.

9. Improves Concentration

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Pranayama like Nadi Shodhana & Anulom Vilom has proved to regulate the autonomic response
by strengthening the parasympathetic nervous system.
By increasing the oxygen supply to the brain, pranayama not only calms it but also makes it free
of anxiety. It enables you to take charge of your thoughts. Thoughts no more control you, rather
you become the master of your mind. As it nullifies the distractions, your concentration
increases manifold.

Research Done
In a research 12, 84 participants of age group 18-25 years were recruited for slow and fast
pranayama to assess the effects of the same.

Results: It suggested that both (slow & fast) types of pranayama improve cognitive functions.
The fast pranayama e.g Kapalbhati, Bhastrika and Kukkuriya are good in enhancing the
executive function of manipulation in auditory working memory. It also has beneficial effects on
central neural processing and sensory-motor performance.

These functions of pranayama suggest it’s helpful in improving concentration.

10. Helps to Treat Sleep Disorder

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Yogic breathing works as a panacea for people suffering from insomnia. Along with insomnia,
other sleep disorders are caused because of anxiety and depression of a person.
People with insomnia and other sleep-related disorder, if start performing the routine yogic
breathing along with Yoga Asanas and meditation religiously get benefitted. They can get a
sound sleep free of negative thoughts and nightmares.

Research Done
Research 13 has shown how aging is affecting sleep quality in older adults (age>59). Researchers
told the main reason behind it is untreated insomnia and reduced quality of life (QoL).

Results: Yoga intervention results on the trial group have shown yogic breathing is effective in
improving the overall sleep quality (measured on different sleep scales). Yoga is also helpful in
improving QoL.

11. Act as a Stress Reliever

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The feeling of being depressed, anxious, fearful, or low leads to various problems to your
psychological behavior. You do not only remain irritated or agitated but also lower your
potential to work with full efficiency.
Regular practice of Yoga and Pranayama eliminates all this negativity and charges your aura
with optimism and relaxation.

Research Done
Research 14 has proven breathing exercises play an important role in reducing perceived stress &
negative feelings.

In this research It’s shown, various pranayama like Kapalabhati, Anuloma Viloma, Ujjayi,
Bhastrika, Sitali, Sitkari, Surya Bhedana & Bhramari, by controlling the Prana or vital life force,
reduce depression & anxiety symptoms for general well being of a person.

12. Increases Gray Matter Of Brain

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Gray matter 15 is the component of the brain that consists of cells of the nervous system. It starts
to diminish in older people and one of the main causes of it is memory loss with time.

Research Done

To assess the effect of pranayama on brain functions & gray matter volume, In study 16, two
months Sitali & Sheetkari pranayama effect calculated.
It’s seen, by the practice of these 2 pranayamas, delta and alpha band power in the frontal brain
region improved. Also, it increases theta band power which shows a decrement in beta band
power.

A decreased beta band power keeps the brain calm and quiet with less anxiety. These qualities
help in increasing the volume of the brain’s gray matter. Gray matter in the brain improves
vision, thinking, memory and decision-making ability.

13. Makes Mind Well Oriented

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Pranayama is helpful to bring focus into the mainstream. The most common reason for failure or
delay in the desired outcome, whether it is related to studies or work, is a distraction.

When your energy is not centralized and your mind clutter with negativity and doubt, it becomes
difficult to reach the destination effectively.

Research Done
It has shown in study 17 that higher oxygen consumption is associated with intense physical
activity & so is responsible for stress, pathology, and accelerated aging. In this way, our mind
fluctuates & it doesn’t become stable enough.
Pranayama, by regulating controlled breathing exercises helps the brain to be stable & thus it
makes the mind well oriented. It not only improves the orientation of the mind but makes it
efficient and active.

14. Effective For Brain Disorders

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Pranayama helps to release the toxins not only from blood but also enhances the filtering
capacity of the brain. It increases the passage of nanoparticles to the brain through the Blood-
Brain Barrier and also filters the unwanted toxic materials which you often inhale in the polluted
environment. It also filters the toxin which gets accumulated due to smoking.

Research Done
One-sided yogic breathing like Surya bhedna pranayama from one nostril at a time has shown
positive effects on that side of the brain 18. By the practice of such breathing exercises,
Alzheimer’s disease, brain cancer-like brain disorders can be treated easily.

Spiritual Benefits of Pranayama

Pranayama, whether it’s slow breathing or fast breathing, it helps you to grow spiritually. It
calms your mind by muting the unnecessary chatter going at the back of your head. As
pranayama increases the olfactory senses, the fragrance and smell in the environment also
become a relieving factor and helps our mind and soul to rejuvenate.
All the physical and psychological benefits of yoga and pranayama eventually brighten the
spiritual aspect of your life.

Yoga is the union of self to the higher self, i.e. the body and soul grow together for connecting
you to the ultimate divinity of the Universe. Pranayama being an integral part of Yogic practice
helps to manifest the same.

It enhances your clairvoyance and sixth sense. Your wisdom achieves its highest state and you
start exhibiting the highest potential in decision making and actions.

Hence, pranayama is not only an exercise to regulate your Prana but also channelizes the positive
effects it has on your overall body, mind, and behavior.

Pranayama Benefits FAQs

1. What should be the duration of practicing pranayama?

It depends on which kind of pranayama, you are willing to practice. Bhastrikaand

Kapalbhati are intensive and increase body temperature in a few seconds. So, these have
to be performed for a lesser time than normal. Normally, 10 to 15 or 20 to 30 minutes is
considered ideal timings.

2. Is Pranayama helpful in preventing coronavirus disease symptoms?

However, no ayurvedic or yogic practices have scientifically proven helpful, yet

it’s helpful in reducing Coronavirus anxiety & build immunity. Since Coronavirus is
a respiratory syndrome, Pranayama by regulating better Prana flow in the body,
strengthens lungs & reduces the stress response. This makes the immune system strong.

3. I have been obese for the past few years, which pranayama would be beneficial in reducing
weight?

Kapalbhati pranayama is best for you in helping weight loss. Deep and forceful breathing
fastens the metabolism. Fast breathing requires energy, which is fulfilled by the activated
metabolism by burning calories at a great pace.

4. Is it possible to perform pranayama in pregnancy?

Absolutely! It is totally fine. Due to stress and anxiety experienced by their mother, her
body releases adrenaline hormone. The secretion of this hormone delays the release of the
oxytocin hormone, which aids in labor. By practicing pranayama, the body releases the
oxytocin hormone at the appropriate time. However, pranayama also removes the toxic
generates by the mother and the baby as well. Rapid breathing & holding breath for too
long is not advisable in pregnancy, slow and steady wins the race here.

5. Does pranayama help in memory?

 As state in point no. 12 in the article of the pranayama benefits section, regular
pranayama practice helps in increasing the volume of grey matter in the brain. Grey
matter is a neuronal area concern with memory.

6. Can pranayama cure stress and anxiety?

Pranayama involves deep and long breathing. This soothes the body by rushing
oxygenated blood to the various body parts, especially the brain. Therefore, helps in
settling the emotions or attachments triggering stress and anxiety. Finally, it refreshes and
calms the mind and body.

7. My husband is an insomniac, shall I insists he does pranayama?

Pranayama improves the blood circulation o the brain’s area concerning the sleep-wake
cycle. However, it also calms the parasympathetic system, if performed before sleep.

8. Does pranayama help in concentration?

It has been stated in point no. 9 of the benefits of the Pranayama section. Pranayama
breathing supplies oxygenated blood to the autonomic nervous system, which helps in
calming or soothing. However, it also controls the unnecessary thoughts of pop-ups and
helps in building concentration.

9. Which pranayama is best for glowing skin?

According to point no. 2 of the Pranayama benefits section, Kumbhaka or breath

retention in pranayama supplies oxygen to the skin cells. However, breathing also
detoxifies the blood, ultimately improve the skin tone.

10. Is it safe to perform pranayama in sinusitis?

Bhramari pranayama has ventilating and anti-inflammatory effects regarding sinusitis.

Regular practice improves the condition.

11. My grandfather has flatulence, what if I tell him to do pranayama?

Deep pranayama breathing helps in stimulating the vagus nerve, which is responsible for
the various digestive organ’s activities.

References

1. Pranayam on obesity of affected individuals http://www.sportsjournal.in/download/31/1-

1-47-419.pdf
2. Yogic breath regulation: A narrative review of scientific
evidence https://www.sciencedirect.com/science/article/pii/S0975947617303224
3. Irritable Bowel Syndrome: Yoga as Remedial Therapy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4438173/
4. Short Term Effect of Pranayama
on the Lung Parameters https://www.jcdr.net/articles/PDF/1861/6%20-%203476.(A).pdf
5. Nasal Breathing Exercise and its Effect on Symptoms of Allergic
Rhinitis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3392338/
6. Introduction to the Cardiovascular
System https://training.seer.cancer.gov/anatomy/cardiovascular/
7. Effect of slow breathing training on heart rate
https://www.researchgate.net/profile/Jyoti_Dvive.pdf
8. Effect of pranayama on rate pressure product in mild
hypertensives https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4137644/
9. Effect of Pranayama (Breathing Exercise) on Arrhythmias in the Human Heart
https://www.sciencedirect.com/science/article/abs/pii/S1550830711002837
10. Yoga and immune system functioning: a systematic review of randomized controlled
trials https://www.ncbi.nlm.nih.gov/pubmed/29429046
11. Effects of Pranayama on detoxification https://www.ijmrhs.com
12. Effect of Fast and Slow Pranayama Practice on Cognitive Functions In Healthy
Volunteers https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3939514/
13. Yoga for improving sleep quality and quality of life for older
adults https://www.ncbi.nlm.nih.gov/pubmed/24755569
14. Effects Of Yoga And Pranayam On Psychological
Disorders https://storage.googleapis.com/journal-uploads/ejpmr/article_issue/
1507027269.pdf
15. what is the gray matter? https://www.news-medical.net/health/What-is-Grey-Matter.aspx
16. Improvement of Brain Function through Combined Yogic Intervention, Meditation and
Pranayama https://www.researchgate.net/publication/
17. Oxygen Consumption Changes With Yoga
Practices https://journals.sagepub.com/doi/pdf/10.1177/2156587213492770
18. Effect of uninostril yoga breathing on brain hemodynamics
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728953/
Taking credit for your work and the ego
Summary
On your journey of teaching, guiding and facilitating breathwork sessions, you will be able to
help a great number of people in a profound way. This is one of the most beautiful things you
can do in life: empowering and helping others.
An important thing to stay aware of though: don’t let your ego take over. You have a great power
to transform, cleanse, empower, help, etc, however, stay humble, stay kind, stay truthful.
Remember that it is a blessing, a gift of Life. On your life path, you have come into contact with
these wonderful, transformative techniques, and are now able to share this with others. Some of
these techniques were developed hundreds if not thousands of years ago and passed on from
generation to generation. Now it has come to you and you can start sharing this as well. It has
helped you in your life, and it will also help others.
Wonderful. So stay thankful for that and stay aware that, when you will be guiding and teaching
others, your ego will not be inflated and being like: ‘Look at me, I know so much, I know how to
change peoples lives, I have the power to heal, etc... I have seen that some people become very
proud, sometimes even arrogant. The ego has taken over.

It will happen easily that your ego will inflate because of compliments you receive, or reactions
in people you will trigger during sessions (like laughing or crying during sessions, changes
people make in their lives etc...). You might feel very ‘powerful’ that you are able to have such
an impact on other people’s states of being. The thing is that not only will you actually create a
sense of separation from others, but the ego will become a ‘beast on its own that will need to be
fed constantly. You will keep needing more and more the acknowledgment of how good you are
and reactions you can trigger in people’s minds, emotions and energy systems. Also, you might
want to become ‘the best' and will see other breathwork facilitators as competition and not as
“colleagues”.
You will actually become dependent on how people react to your sessions. Stay free from that.
The integrity of truthful teaching will become lost because you will guide and teach to get credits
for your ‘power’ instead of the humble & pure integrity of helping others.

That is one of the reasons why it is so important to keep the habit of doing your own practice of
meditation so you will be able to ‘observe the ego’ but not become the ego. Sitting still for 30
minutes in meditation helps you to stay pure and humble because when sitting in meditation
there is nobody to tell you ‘how good you are’, you are there, just with ‘yourself’ and this will
humble you and purify your ego in a good way.
Stay kind and aware, also of your own emotional system. Let your work be for others and not for
yourself. You have had the wonderful opportunity to learn all this knowledge, stay grateful to
Life/ God for that and stay pure.

Manifesting your goals

Summary

Manifesting your full potential to share what you have developed within.

Like I have been saying in the other courses, your awareness determines what will grow in your
life. Everything you give attention to grows. Like a seed that you nurture every day to make it
grow into a fruitful tree, so too must you nurture your mind and soul to start radiating awareness
and wisdom into the world.
This goes for your inner growth, which is the foundation of every true success in your life. And
also for your success in manifesting what you want to create in your life.

Therefore:
– The first important thing is to not forget to keep doing your own practice and take care of mind
and body every day!
– Second, take some time every day to do practical things to manifest what you want to create in
your life. In this case: becoming an inspiring breathwork/pranayama teacher that can share this
knowledge and help many people in the world.

It is very important to have a clear ‘intention’. However, one should also put time, energy, and
action into making this intention a reality.

For the coming weeks/months, if you are serious about wanting to share this knowledge with the
world, here are some guidelines to use:
  Again, first important thing is to keep taking time to cleanse and energize the mind and body.
You can only give what you have.
 Take time every day to do some practical work to be able to share this knowledge with others.
For example:
– Every day 10-12 am: writing emails, creating a website, finding nice locations for breathwork,
setting up an online booking system, creating posts for my upcoming breathwork workshop in
the park etc...

What is your intention?

The first important thing to ask yourself and to remind yourself later on in your traject as a
breathwork teacher/ instructor is: Why do I want to be a breathwork instructor?
What is the purpose of me becoming a breathwork instructor?

Most of you will answer (this is personal of course) something like: I want to share the
techniques that have been very beneficial/ transformative/life-changing in my own life, and I
think I can help others on their life path.
or
I want to have a purposeful and flexible job in my life. These techniques have proven very
beneficial for me, I want to share this knowledge with the world, and when I do so, I will earn a
living with this.

Some example answers:

 I want to do something meaningful in my life and have a meaningful job.

 I want to help the world to live more conscious and healthier.
 I want to be able to travel and work wherever I am traveling.

Take a moment to write your own intentions down.





Envision your future

You can set your direction in life where you want to go to. Therefore it is important to have a
vision. Take a moment to write down how and where you would like to see yourself in the future
and how is as a breathwork instructor/healer/coach/teacher. Don’t let limited thinking block you.
Imagine if all would flow in a wonderful way, and everything is possible. 🙂

 In 1 year:
 In 5 years:
 In 10 years:

What audience would you prefer to teach?

It is good to get clear what your preferred audience is so you can focus on that.
  Do you prefer teaching groups or one-on-one sessions?
 Online or offline?
 Would you like to teach the elderly and help them stay fit and healthy? Or you prefer to start
teaching at your local gym? Your ‘running group’? Teenagers? Yoga schools? Treat people
suffering from depression?

Who are your examples/role models?

Who are your role models? Who are the people you look at and say; “YES, that is an inspiring
personality” or “That is a wonderful life to live.” Some people live or have lived a life that is
inspiring for you. They could be alive or already passed away. Write 3 of them down and the 3
qualities you admire about them.

Role model 1
Qualities

1.
2.
3.

Role model 2
Qualities

1.
2.
3.

Role model 3
Qualities

1.
2.
3.

What is blocking my ability to grow?

There might be some things that are holding you back from growing in your financial, spiritual,
or ‘career’ life. This could be things in your surroundings, relationships, past trauma, financial
issues, addictions, low-self esteem etc...

What external factors are now blocking your growth?





What can I do to overcome, change, or change my relationships with them?

What internal factors are now blocking my growth?





What can I do to overcome, change, or change my relationships with them?

If these blockages would not be there, in what ways would I be able

to grow better?





Take a moment now to imagine how it would feel if these blockages would not be there
anymore. Do this exercise, of generating a feeling of being free from those blockages every day
at the end of your meditation sessions.

What are 3 of my qualities and shortcomings?

It is good to get clear what your qualities are and what your shortcomings are.

My qualities
How can I get the most out of them?

What can I do to overcome them?