11d • BREATHWORK
BREATHWORK 101 - Everything You Need to Know
WHAT IS BREATHWORK?
Breathwork is the conscious control of breathing patterns to influence your mental, emotional, and physical state. Your breath is the fastest, most accessible tool you have to:
- Reduce stress and anxiety in minutes
- Regulate your nervous system
- Increase energy and focus
- Remove stored trauma and emotion
- Improve sleep quality
- Boost athletic performance
- Access deeper states of consciousness
The best part?
You already have everything you need.
No equipment, no gym membership, no apps.
Just you and your breath.
TECHNIQUES WE TEACH
Morning Activation - Breath Awareness - Coherent Breathing - Wim Hof Method
→ Best for: Energy, focus, clarity
Evening Release - 4-7-8 breathing - Coherent breathing - Extended exhale techniques
→ Best for: Sleep, relaxation, stress relief
Transformational - Conscious connected breathing - Holotropic-style breathwork - Rebirthing techniques
→ Best for: Emotional release, trauma healing, peak states
Wim Hof Method- 30-40 deep breaths + retention
→ Best for: Immune system, mental resilience, alkalising blood
Oxygen Advantage - Nasal breathing optimisation - CO2 tolerance training - BOLT score improvement
→ Best for: Athletic performance, sleep apnea, anxiety
SAFETY FIRST - IMPORTANT
**Always practice breathwork:**
✅ Sitting or lying down (never standing or in water)
✅ In a safe, comfortable environment
✅ On an empty or at least light stomach (or 2+ hours after eating)
✅ With awareness and intention
**DO NOT practice breathwork if you:**
❌ Are pregnant
❌ Have epilepsy or seizure disorders
❌ Have serious heart conditions (consult doctor first)
❌ Have severe mental health conditions (consult therapist first)
❌ Are driving or operating machinery
Normal sensations during practice:
- Tingling in hands, feet, face (tetany - completely safe)
- Light-headedness or dizziness
- Emotional releases (crying, laughing)
- Feeling hot or cold
- Muscle tension or cramping
Stop immediately if you experience:
- Severe chest pain
- Extreme dizziness or fainting
- Panic beyond your capacity
- Any sensation that feels unsafe
When in doubt, return to normal breathing and ground yourself.
HOW TO START
STEP 1: Take your **Starter Breathwork Pack** (available in Classroom) - Morning Activation (15-20min) - Evening Wind-Down (15-20min)
STEP 2: Practice daily for 7 days - Track your experience - Notice changes in stress, sleep, energy
STEP 3: Join a live class - Wednesday 7am online (upgrade to Online Member) - Ask questions, get personalised guidance
**STEP 4:** Build consistency - Start with 5-10min daily - Gradually increase duration and intensity
COMMON QUESTIONS
Q: How long until I see results?
A: Most people feel immediate stress relief. Deeper changes take 2-4 weeks of daily practice.
Q: Which technique should I start with?
A: Start with the Starter Pack. Clarity & focus for the morning, and deep relaxation for evenings.
Q: How often should I practice?
A: Daily is ideal. Even 5 minutes makes a difference.
Q: What's the difference between meditation and breathwork?
A: Meditation observes the breath. Breathwork actively changes it to create specific states.
Q: Do I need to breathe through my nose or mouth?
A: Depends on the technique. Generally: nose for daily breathing, mouth for transformational sessions.
YOUR NEXT STEPS
1. Download the Starter Pack... Go to Classroom
2. Introduce yourself → Post in General
3. Ask questions → Comment below or create a post in Breathwork category
4. Join a live class → Check Calendar for next session
RESOURCES
Recommended Reading:
"Breath" by James Nestor: https://www.mrjamesnestor.com/breath-book
"The Wim Hof Method" by Wim Hof: https://www.wimhofmethod.com/the-wim-hof-method-book
"The Oxygen Advantage" by Patrick McKeown: https://oxygenadvantage.com/products/the-oxygen-advantage-the-simple-scientifically-proven-breathing-technique-that-will-revolutionise-your-health-and-fitness
Watch:
DMT Quest: https://www.youtube.com/watch?v=My95s6ZryPg
How the Wim Hof Method Influences the Immune System: https://www.youtube.com/watch?v=A6jqaALpEFM&t=2s
Brain Over Body Michigan Study: https://www.youtube.com/watch?v=YficBlvPwWQ
The Iceman: Scientific Breakthrough: https://www.youtube.com/watch?v=BqsvJedwUyg
Science:
Wim Hof Method practice helps people with spinal cord injury: https://www.wimhofmethod.com/blog/study-shows-that-wim-hof-method-practice-helps-people-with-spinal-cord-injury
Wim Hof Method intervention in women with high depressive symptoms: https://pmc.ncbi.nlm.nih.gov/articles/PMC11599992/
Influencing the Immune System: https://www.youtube.com/watch?v=A6jqaALpEFM&t=2s
Brain Over Body Michigan Study: https://www.youtube.com/watch?v=YficBlvPwWQ
The Iceman: Scientific Breakthrough: https://www.youtube.com/watch?v=BqsvJedwUyg
Questions? Drop them below or DM me directly.
Remember: Your breath is your superpower. You just need to learn how to use it.
Let's breathe, Luke
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BREATHWORK 101 - Everything You Need to Know
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Breathwork, community, and inner work for those who want to lead centred & purposeful lives. Online + in person.
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