Breathe!
4.3 (9 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
147 students enrolled

Breathe!

Simple. Powerful practices. Relax and Heal.
4.3 (9 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
147 students enrolled
Created by Lynn Fraser
Last updated 6/2018
English
English
Current price: $13.99 Original price: $19.99 Discount: 30% off
5 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 42 mins on-demand video
  • 14 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • Breathe diaphragmatically
  • Practice the four components of healthy breathing
  • Practice mindfulness of breathing and relaxation all day long
  • Use breathing clues to be aware of emotions
  • Use breathing to relax and calm emotion
  • Down-regulate the nervous system to dissolve anxiety and stress
Requirements
  • Everyone who breathes already has what they need before the course begins. There are no prerequisites for the course.
Description

Smooth, relaxed diaphragmatic breathing is more important to your health and well-being than anything else you could do! This is quite a claim, right? It’s backed up by science and my experience teaching people meditation for twenty years.

Breath is the first-responder in our nervous system and alerts us to danger, anxiety or stress. Smooth, even, continuous, diaphragmatic breathing is the most powerful way to self-regulate the nervous system and emotion. By the end of this course you will understand healthy breathing and why it is important to you.

The mind can be our best friend and our worst enemy. Compulsive and compelling thoughts hijack our attention, especially when we try to sleep. You don’t have to follow along helplessly. Train your mind and body to relax and focus. Minding the gap, the transition points between breathing in and breathing out, provides a stable focus for the mind.

Our bodies know how to do this! Simple, guided practices walk you through the process and allow you to relax as you breathe. Stress and contraction lock in an unhealthy pattern of shorter breaths higher in the chest. Relaxing your stomach muscles allows the body to reestablish natural breathing. We count the length of our breath and the number of breaths until a consistent rhythmic breath becomes second nature once again.   Each segment of the course features a video and a practice so you can feel the benefits immediately. The practices are under 5 minutes, perfect for fitting them in to a busy life. Downloadable audios of these and longer guided practices allow you to take them with you on your phone or other mobile device.

Habits develop over time. In two minutes you will notice an immediate change. In a month or two, you can transform your breathing habits to support your own optimal health. This works!

Who this course is for:
  • Is your breath shallow and rapid? Do you hold your breath when you're stressed or depressed? Is your breath pattern jerky or do you mostly breathe high in the chest? Learn these simple ways of breathing for optimal health and well-being.
Course content
Expand all 14 lectures 41:50
+ Why work with your breath?
1 lecture 01:52

Breathing is an autonomic process, it happens whether or not we are paying attention to it. Tension or stress in the body create contraction and unhealthy breathing patterns which then become habits. Habits develop over time and can be changed with mindfulness and attention. Anxiety and depression change our breathing rhythms and can be eased when we breathe smoothly and evenly. 

Below is a simple, guided two minute practice of smooth, even breathing.

For two minutes, follow the flow of breath in the nostrils. Notice the coolness as you breathe in and warmth as you breathe out. Notice the pace and rhythm of the breath.

Breathing in this way is more important to your health and well-being than anything else you could do! This is quite a claim, right? It’s backed up by science and my experience teaching people meditation for twenty years.

Breath is the first-responder in our nervous system and alerts us to danger, anxiety or stress. Smooth, even, continuous, diaphragmatic breathing is the most powerful way to self-regulate the nervous system and emotion. By the end of this course you will understand healthy breathing and why it is important to you.

The mind can be our best friend and our worst enemy. Compulsive and compelling thoughts hijack our attention, especially when we try to sleep. You don’t have to follow along helplessly. Train your mind and body to relax and focus. Minding the gap, the transition points between breathing in and breathing out, provides a stable focus for the mind.

Our bodies know how to do this! Simple, guided practices walk you through the process and allow you to relax as you breathe. Stress and contraction lock in an unhealthy pattern of shorter breaths higher in the chest. Relaxing your stomach muscles allows the body to reestablish natural breathing. We count length of the breath and the number of breaths until a consistent rhythmic breath becomes second nature once again. 

Each segment features a video and a practice so you can feel the benefits immediately. The practices range from two to ten minutes, perfect for fitting them in to a busy life. Downloadable audios of each practice allow you to take them with you on your phone or other mobile device.

Habits develop over time. In two minutes you will notice an immediate change. In a month or two, you can transform your breathing habits to support your own optimal health. 


Preview 01:52
+ Introduction
6 lectures 09:54

Our body is born breathing in a natural rhythm of smooth, even, continuous, through the nose and diaphragmatically. This is an overview of the main qualities of healthy breathing with details in each lecture below. The guided practices in Section 2 will help you create a foundational habit of optimal breathing.

Healthy Natural Breathing
00:57

Our breath is a resource we can turn to any time - waiting in line, during an argument, or as we go to sleep.

Practicing mindfulness of our breath is an early signal system for our emotions. A change in our breathing pattern, like holding our breath when we are anxious, gives us a clue of what is happening emotionally. 

Many people are anxious in social settings. Talk in longer sentences to activate your relaxation response.

Once we are aware of our distress, we can use the breath to calm our system and relax.

Preview 01:13

Our bodies work most effectively when we use the diaphragm muscle to breathe. Chronic stress can lead to tight muscles in the back and chest and interfere with this natural process. Watch the video to see how it works and to see 3D video of the diaphragm and breathing.

Relax your stomach and allow the breath to move out of the chest and a bit lower into your stomach area. 

Even though these habits have taken awhile to develop, it is encouraging to know we can replace these unhealthy patterns and engage the diaphragm muscle within a few months.

Preview 03:58

In addition to filtering out dust and warming up the air before it enters the lungs, the flow of breath through the nostrils activates the vagus nerve, an important way we down-regulate our nervous system.

Nostril Breathing
01:19

Our bodies respond well when our regular daily breathing pattern is an even pattern, where our exhalation and inhalation are about the same length and our breath is smooth and continuous.

Did you know it takes six seconds of breathing out for our body to activate our relaxation response? When our breath is short and we hold our breath, it is hard for us to calm ourselves or settle.

The key to forming a habit of longer, more relaxing breaths is to attend to our breath without too much effort. Relax and allow your breath to lengthen and become smoother. 

Even Length of Breath
01:33

Develop a habit of breathing this way for optimal health and relaxation:

Smooth and continuous. Even length. Through the nostrils. Diaphragmatic.

I know from personal experience and teaching thousands of people that these simple practices are effective! 

The guided practices in section 2 will help you build and strengthen your foundation of healthy breathing, increase the resiliency in your nervous system, reduce stress and have more energy to enjoy life!

Four Qualities of Healthy Breathing
00:54
+ Guided Practices
7 lectures 30:04

Lie down on your back in a comfortable position. Place 1 hand on your chest and another on your stomach. Relaxing in this position helps us to move our breath from the chest into the belly and engages the diaphragm muscle.

Diaphragmatic Breathing in Shavasana (lie relaxed on your back)
04:00

In crocodile pose, we automatically breath diaphragmatically due to the position of our arms. This is a calming practice to bring your attention in after a busy day. It also helps us to develop the diaphragm muscle and the capacity for longer, smoother diaphragmatic breaths to support resiliency and strength in your nervous system.

Diaphragmatic Breathing from Crocodile (lie on your front)
05:18

Mindfulness of breath can be stabilizing for the mind, as can relaxing while trying to worry. It turns out we can't really multi-task! Try these practices regularly for maximum calming effect.

Preview 02:39

Shavasana is a yoga practice where we lie comfortably on our back on the floor or fairly firm surface. Arrange your arms out from your sides with palms up and your legs a foot or so apart. In five minutes, you can relax your body and allow your breath to become smooth and restful.

Relax and Breathe Guided Practice
04:48

These are practices for immediate help when you feel yourself starting to panic. Practice them on a regular basis to strengthen your nervous system and increase resilience and strength.

Box Breathing is for an immediate reset.

Exhaling with the syllable Voooo is recommended by trauma expert Dr Peter Levine

Train your breath to be of smooth, continuous and of even length breathing in and out. Use extended exhalations (breathe out up to twice as long as you breathe in) as a practice to build resilience and strengthen the nervous system. 

Watch Tapping and Tracing for Catastrophic Thinking. So often when we begin to panic we are fixated on thoughts of a worst-case scenario that is not even happening! Tap or trace then come back to working with your breath.

Preview 03:22

Alternate nostril breathing is a safe, effective practice to re-establish calm balanced energy. It works with the more active energy of our right side and the more receptive energy of our left side. It enlivens us when we're feeling down, settles us when we're agitated or anxious. This is from the 5,000 year old yoga tradition science of breath and energy.

Alternate Nostril Breathing
05:27

Relax your body and breath and allow yourself to rest. Focus on the stillness that is always here when we stop for a moment and just notice.

Breathe into Stillness
04:30