Yoga Breath Work & Pranayama for Nervous System Regulation

Unlock Self-Care with Yoga Breath Work & Pranayama

Discover the profound connection between your breath and your nervous system in this comprehensive course designed for self-regulation and well-being. Learn practical pranayama techniques to find balance and calm.

Module 1: Anatomy & Physiology for Breath Regulation & Nervous System Connection

• Explore the structures and muscles of respiration: Gain a foundational understanding of how your respiratory system works.
• 3D Lab Session: Visualize the intricate anatomy of respiration for deeper comprehension.
• Understand the breath's impact on the nervous system: Learn how your breath influences your body's stress response.
• Master the active feedback loop of self-regulation: Understand how to consciously influence your nervous system through breath.
• Discover the three categories of breathwork: Learn how each category uniquely regulates your nervous system.

Module 2: Creating Breath Awareness Through Movement, Mindfulness & Meditation

• Safety & precautions for breathwork: Learn how to practice safely and effectively.
• Understand the three-part breath pattern: A foundational technique for calming the nervous system.
• Connect to the four parts of the breath cycle: Deepen your awareness of each phase of inhalation, retention, exhalation, and pause.
• Utilize breath counting in meditation: A simple yet powerful tool for focus and relaxation.
• Lengthen the breath count in meditation: Explore advanced techniques for deeper relaxation.

Module 3: Cooling and Calming Breath Practices

• Moon Piercing Breath (Sheetali Pranayama): A cooling and calming technique.
• Extended Exhale Breath Ratio: Learn how to lengthen your exhalation for relaxation.
• 4-7-8 Breath for Calming: A highly effective technique for reducing anxiety and promoting sleep.
• Pursed Lip Breath: Beneficial for managing respiratory conditions and promoting relaxation.
• Rolled Tongue Breath (Sheetali Pranayama): A cooling and calming technique.
• Teeth Hissing Breath (Sitkari Pranayama): A cooling and calming technique.
• External Breath Retention (Bahya Kumbhaka): A powerful technique for building breath capacity and calming the mind.

Module 4: Balancing & Focusing Breath Work Practices

• Ujjayi Breath: The "Ocean Sounding Breath" – promotes focus and relaxation.
• Alternate Nostril Breath (Nadi Shodhana): Balances the nervous system and promotes mental clarity.
• Samavritti Breath: A balanced and even breath pattern for grounding.
• Box Breathing: A simple yet effective technique for calming the mind and reducing stress.
• Humming Bee Breath (Bhramari Pranayama): Reduces anxiety and promotes relaxation.
• Humming Breath Meditation: Combine humming with meditation for enhanced benefits.

Module 5: Energizing and Up-Regulating Breath Practices

• Ha Breath: A powerful energizing technique.
• Lion's Breath (Simhasana): Releases tension and promotes self-expression.
• Sun Piercing Breath (Surya Bhedana): Energizing and invigorating.
• Skull Shining Breath (Kapalabati): A powerful cleansing and energizing practice.
• Breath of Fire (Bhastrika): Increases energy and stimulates the digestive system.
• Cannon Breath: A powerful energizing technique.
• Lion's Paw Meditation: A grounding and energizing meditation.
• Internal Retention (Antara Kumbhaka): A powerful technique for building breath capacity and energy.

What You Will Learn:

Upon completion of this course, you will:

• Develop a strong awareness of your breath.
• Understand the breath's connection to the nervous system.
• Assess your emotional state and choose appropriate breath practices.
• Learn to regulate your nervous system for increased center and balance.
• Create a personal relationship with each breath practice to understand its unique effects on your body and mind.

Continuing Education: Yoga Teachers & Yoga Therapists – Continuing Education Credits Available!

Receive a certificate of completion upon finishing the course.

Questions? Contact me through Udemy Messenger.

I look forward to exploring the power of breath with you!

– Laura Goellner OTR/L, E-RYT, C-IAYT, CLTI

Laura Goellner is an Occupational Therapist with over 13 years of clinical experience in physical rehabilitation. She began practicing yoga in 2003 and teaching in