With Metta

How to use this course

Healthy Breathing THEORY intro [20 min]

Healthy Breathing PRACTICE [30 min]

1. Prepare the body [40 min]

2. Release the Diaphragm [35 min]

3. Expand lower Lungs [40 min]

4. 360-degrees Smooth Breath [30 min]

Breathwork Prep part one SEATED [5 min]

Breathwork Prep part two SEATED or STANDING [3 min]

Book Lift for Diaphragm Strength RECLINING [5 min]

Breathe to the Sides RECLINING [5 min]

Breathe to the Back FLOOR-BASED [9 min]

360-degree Breath SEATED [8 min]

Quick Diaphragm Squeezer SEATED [3 min]

Diaphragm Massage with a ball or blanket RECLINING [7 min]

The Three Diaphragms THEORY intro [17 min]

The Three Diaphragms PRACTICE [30 min]

1. Cervical and Thoracic Diaphragms [30 min]

2. Shifting Pressure between chambers [30 min]

3. Shifting Pressure between chambers (continued)

4. Sensing the Internal Pressure System [35 min]

Umbrella Breath SEATED [2 min]

Internal Pressure Exercise - Pressure Cooker STANDNIG [2min]

Internal Pressure Exercise: belly-chest swap and abdominal cavity focus RECLINING [10 min]

Internal Pressure Exercise - Shifting the Pressure on Breathhold RECLINING [6 min]

Internal Pressure Exercise - Shifting the Pressure Prone RECLINING [6 min]

Puffing breath (somatic kapalabhati) SEATED [3 min]

Sounding Breaths: Voo SEATED [4 min]

Sounding breaths: Ng SEATED [1,30 min]

Sounding Breaths: Mmm SEATED [1,30 min]

Sounding Breaths: Hu SEATED [3,30min]

Breath and the Nervous System THEORY intro [22 min]

Breath and the Nervous System PRACTICE [30 min]

1. Sympathetic Activation [30 min]

2. Parasymphatetic Activation (movement and sound) [30 min]

3. Parasymphatetic Activation (visualisation)

4. Equalising 2 Branches of the Nervous System [35 min]