What you will learn

  • 1

    Introduction

    • Cautions & benefits

    • Introduction to breath work

    • Course Syllabus

  • 2

    Getting Started: Stroebel's Quieting Reflex & the ABC method

    • Introduction

    • The stress response

    • Formal breath practice

    • The 'Quieting Reflex'

    • Quieting Reflex variations

    • Neural networks: your HPA axis

    • Abdominal breathing

    • Abdominal Breath Counting (ABC)

    • Practice prep

    • Breath Practice Monitor Form

  • 3

    Breath Basics: The mechanics of meditative practice

    • Troubleshooting

    • Practice review

    • QR review

    • Getting comfortable

    • Breathing exercises: Alternate Nostrils

    • Breathing exercises: Deer Seal breathing

    • Breathing exercises: Hissing Breath

    • Abdominal Breath Counting: step 2 (ABC-2)

    • Neural Networks: nasal breathing

    • Dealing with distractions

    • Practice preparation

    • Breath Practice Form II

    • Tips for Effective Meditation

  • 4

    Body Awareness: Biofeedback & Benson's Relaxation Response

    • Practice review

    • Introduction

    • ABC: Step 3

    • Herbert Benson's Relaxation Response

    • Measuring outcomes: Biofeedback pre-test

    • ABC3 Practice

    • The Relaxation Response: Version 1

    • Measuring outcomes: Biofeedback post-test

    • Neural Networks: The Vagus Nerve & Relaxation

    • Summary and practice preparation

    • The Relaxation Response: Version 2

    • Breath Practice Monitor Form: ABC3 & Relaxation Response

  • 5

    Awareness of Breath

    • Practice review

    • Introduction

    • ABC Next step: Awareness Of Breath

    • About Awareness Of Breath

    • Guided Meditation: Awareness of Breath

    • Interoceptive Exposure

    • Exercise: Box Breathing

    • Exercise: Shining Skull

    • Exercise: Cooling Breath

    • Neural Networks: Awareness of breath and your anterior cingulate

    • Some final words

    • Breath Practice Monitor Form: Awareness of Breath & Breath Exercises

  • 6

    Progressive Muscle Relaxation

    • Introduction to progressive muscle relaxation

    • Warm up and getting started with PMR

    • Your brain and PMR

    • Preparing for PMR

    • PMR Guided Narrative

    • Closing words

    • Breath Practice Monitor Form: Progressive Muscle Relaxation