Conquer Anxiety with Simple Practices

Breath and guided imagery practices to build resiliency to stressors and to help optimize your anxiety
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  • Lectures 9
  • Length 1 hour
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
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About This Course

Published 8/2016 English

Course Description

This course is about turning anxiety and high levels of stress into sources of strength, creativity, and power, rather than issues or obstacles. This course covers breathing techniques and guided imagery meditations for deep relaxation and improved focus skills. Using video, this short course is structured in a simple, straightforward, friendly manner.  Take this course if you struggle with high levels of stress, anxiety, post traumatic stress, grief, anger, or low self esteem and if you want to build up resiliency to stress and anxiety.  These practices are simple and modified for all levels, which means no previous breath work,  or guided relaxation experience is necessary.

What are the requirements?

  • A comfortable space to practice, such a chair, or space to lay down are required.
  • Uninterrupted blocks of time are recommended to complete the practices.
  • These are basic breathing and guided imagery practices.

What am I going to get from this course?

  • Choose healthy, self regulating, practices to manage stress and anxiety.
  • Choose soothing breath practices to build resiliency to stress and anxiety.
  • Choose guided imagery meditations to gain stronger focus and ability to move through anxiety provoking situations.
  • Improve mood, increase energy levels. Plus, boost self esteem, confidence and contentment.

Who is the target audience?

  • Suitable for individuals of all abilities who are willing to get to know themselves at a deeper, more meaningful level.
  • This course is meant for any individual who is looking for ways to better cope with high levels of stress and anxiety.
  • This course is designed to help prevent, build resilience, and to help manage chronic and acute levels of stress and anxiety.
  • Those who are in need of higher levels of care, or in an emergency situation, should not take this course as a substitute for appropriate level of care.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Welcome!

Welcome aboard!  I am so glad you are here and ready to start learning and implementing simple and effective practices which will help you conquer your anxiety and will also help you move through high levels of stress.  Topics covered:

  • What to expect in this course
  • How to best prepare mentally and  physically for the practices

Thank you for enrolling-now start taking advantage of the practices and benefiting from your decision to take great care of yourself! 

Section 2: Breath Practice

Natural Belly breathing sounds simple, but the reality is that for many people, during times of stress and anxiety, breathing becomes shallow and chest oriented.  Rapid, shallow chest breathing signals to the body that there is danger and the cycle of anxiety is perpetuated.  This style of breathing is great to help you feel grounded, safe, and in control of the way you react and respond to different situations.  

  • Prepare by sitting in a comfortable position, ideally at the edge of your seat, with your feet flat on the floor, or come to a comfortable position resting on the ground.  
  • Minimize distractions when possible. Phone to silent, perhaps close your eyes if you feel safe.
  • Try this style of breathing throughout your day and notice its calming effects.
  • Try this breath when you are encountering a stressful situation.
  • Try this breath when you are feeling anxious.

You are ready to start adding more breaths to your sessions-that's amazing! With a longer, more focused practice, you will benefit to a higher degree when it comes to improving focus, and transitioning though experiences and sensations.   

  • Prepare by sitting in a comfortable position, ideally at the edge of your seat, with your feet flat on the floor, or come to a comfortable position resting on the ground.  
  • Minimize distractions when possible. Phone to silent, perhaps close your eyes if you feel safe.
  • Try this style of breathing throughout your day and notice its clarifying effects.
  • Try this breath when you are encountering and responding to a stressful situation.
  • Try this breath when you are feeling anxious.

Anxiety and stress are not the enemies!  The way in which we respond to our bodies messages will have a profound effect on our overall sense of wellbeing.  This breath is effective when used as a preventative measure, and also when used during moments of decision making, times of high levels of stress, and even during anxious moments.


Laser focus, profound presence, and the ability to increase your levels of discernment are all reasons to build your practice up to 5 minutes of Uprising Breath.  It may sound like a lot-but time will move fluidly and swiftly, all while slowing your anxiety motor down to a manageable speed.  Get ready and prepare yourself by getting comfortable,and minimize distractions when possible.

Section 3: Guided Imagery

Guided imagery helps professional athletes and successful business leaders-why not use it to become a conquerer of stress and anxiety?  It's a good idea to minimize distractions, and grab a blanket to keep warm. Use this practice when you have around 10-15 minutes to set aside for relaxing.

  • Use to slow down the pace of a hectic lifestyle. Use for self study and personal reflection. Use to change your relationship to anxiety-see it as a gift, a strength, a sign of your intelligence and creative potential and to understand it's source.

Guided Imagery practice is an effective way to learn more about the root cause of our anxiety.  Bonus Tip: After this session, take five minutes to write about a difficult time in your life when you showed strength.  If you want, you can save the writing, or simply shred it for the recycling bin.  The somatic experience of writing actually serves to move emotion from your heart, through your body, and into the paper, allowing you to let it go and move on to the next layer of vibrancy.


You'll need about 15-20 minutes to fully set up, practice, and return to your activities.  This can also be use before going to sleep as part of a healthy, relaxing bedtime routine.

Section 4: Summary and Conclusion

Thank you for taking action and not only changing your viewpoint on stress and anxiety, but actually taking action to build your body and mind's ability to better manage stress and anxiety.  Below you will find bonus recordings of guided imagery and breath work recordings-I hope you use them, enjoy them, and that they serve to help you continue to conquer your anxiety.  You've got this! Please leave a positive review and let me know what other classes I can make for you!

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Instructor Biography

Sarah Higgins, Teacher at Madison College

Mom first, Assistant Director of Eat Breathe Thrive™, PT Faculty Member of Madison College, Premium Udemy Instructor, Professional Local Yoga Instructor from Madison, WI.

I believe yoga can teach us how to become the best version of ourselves. I aim to provide yoga services for the betterment of humanity. Yoga and mindful breath techniques have been consistently proven to help manage stress, reduce depression, anxiety, improve mood and enhance our wellbeing.

I’ve been teaching alignment based flow yoga for over 13 years and wellness based classes for over 2 decades. I’ve completed advanced yoga teacher trainings and I hold a  degree in Kinesiology. 

I teach what I practice and I what I believe yoga to be: a unique experience for every individual who chooses to show up for practice. With simple to follow techniques and clear verbal cues, I teach students to respect their body and to how to integrate their yoga experiences into their daily lives. I offer smart tips, compassionate insights, and presence.  I enjoy it when my students bring a sense of openness, curiosity and a willingness to integrate the practice into their daily lives.

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