21-Day Yoga Breathing Challenge
- 21 Yoga Breathing Practices (guided, just 5 min daily)
- Online streaming + mp3 download options
- iPhone/Android compatible (any device)
- BONUS! Foundations Video Class (for beginners)
- BONUS! Breathing Guide Booklet (PDF download)
21-Day Yoga Breathing Challenge
Special Price - Just $39.95
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Amazing Benefits of Yoga Breathing
In just 5 minutes... I'll show you how to reduce your heart rate, cool your nerves, stop your monkey mind, and put yourself to sleep. These science-based breathing techniques are safe and proven effective through scores of medical journal published research – and they are very easy to learn.
You can go for weeks without food, days without water, but only a few minutes without breathing. Breathing has such an immediate impact on your mind and body that even the act of inhaling vs. exhaling affects your nervous system differently. It’s common to train in diet, exercise and even hydration, but almost no one trains their breath. This is a huge missed opportunity for health-seekers.
Did you know...
- Breathing can change your blood PH (acid/alkaline) in minutes. No food, exercise or medication acts as quickly.
- You can often determine your dominant nervous system state simply by placing your finger underneath your nostrils and exhaling.
- Reduced rate breathing can stimulate a rest and digest, parasympathetic nervous system state to help with sleep, stress, and anxiety.
- Diaphragmatic breathing massages the Vagus Nerve and reduces heart rate, lowers blood pressure, and reduces stress.
- Severe respiratory conditions like asthma can often be managed by increasing CO2 levels in the blood.
- Breathing can help reduce the fear of public speaking, improve digestion, reduce insomnia, lower stress, anxiety, and overwhelm.
My TEDx Talk (2.2 million views)
Meditation vs. Breathing?
Meditation books, smartphone apps, and seminars are selling like crazy right now, but very few people actually practice because just the idea of 20 minutes in silence is enough to scare off even the most self-disciplined student. And this is where breathwork comes in.
In traditional yoga, breathing has always been taught as a stepping-stone to meditation, and scientifically, the benefits are identical. Just like with meditation, you relieve stress, reduce your heart and respiratory rate, lengthen your telomeres, and potentially extend life.
No one talks about the downsides of meditation, but for new students, it can create anxiety, nervousness, frustration, and obsessive rumination. And the biggest problem? Most students don’t follow through, they quit! You’ve probably experienced this yourself.
Breathing is different. It’s fun and easy to practice. The counting gives you a mental focus, and the practices are short and potent. Instead of dodging your daily breathing, students look forward to it.
With breathing practice, it puts you into a meditative state automatically. Think of breathing as an active form of meditation with all the same benefits. As a career yoga teacher, I can assure you that clients want results, not meditation awards, so the more I teach breathing, the happier my clients are with the results.
Here's My Story
I started yoga in my early 20s, and I wanted to learn everything. Breathing came up in every class, so I asked all my teachers for more information. Here’s what I wanted to know: Why is breathing important? You say we should breathe deeply, but how deeply? You say breathe slowly, but how slowly? And why not breathe fast? I realized quickly that the yoga community pays lip service to breathing but doesn’t teach or understand it well at all.
I’ve practiced with some of the most esteemed teachers including some modern masters, and I was disappointed to discover that most had only a superficial understanding of breathing. Frustrated, I turned my research to the mainstream medical community and the world of extreme sports, and finally, I found answers.
Medical doctor, Patricia Gerbarg, has dedicated her career to breathing and her work and our conversations and writing were hugely influential. I worked closely with a senior Buteyko Breathing coach who taught me about the vital role of CO2. I also interviewed a number of record-setting free divers and daredevils like Wim Hof, who push breathing to the limits (not something I advocate). I came to learn that there is no mystery to breathing at all. The science of breath has been well-researched for over 100 years, but very few people had applied the actual science to the practices of yoga students. This seems crazy, but it’s true.
After nine months of research, here’s what I learned:
#1 - Breathing Exercises Are All About CO2 (not blood oxygen)
Breathing exercises are mostly about the manipulation of carbon dioxide in the blood, not oxygen. CO2 is not a toxin to be avoided. It’s hugely valuable, and most people over-breathe, not under-breathe, and we need to learn how to conserve CO2.
#2 - Slow Breathing Increases Cellular Oxygen
Logically, you’d think that if you breathe fast, you’ll get more oxygen, right? Not true. In fact, if you breath really fast for a few minutes, you’ll get dizzy and might even pass out. Slow breathing increases blood CO2 levels that allow for greater absorption of oxygen.
#3 - Breathing Doesn’t Have to Be Complicated (at all)
One of my first yoga teachers taught me 15 different breathing exercises with funky Sanskrit names. As I went further, I learned dozens more. It was so overwhelming. Here’s what I know now: every single breathing exercise is simply affecting your nervous system in one of three ways: parasympathetic, sympathetic, or balancing response. All that complexity and terminology doesn’t add any value to the practices. Simple exercises work just as well and can be learned in minutes with no hard-to-pronounce Sanskrit names or complicated hand positions.
In just 5 minutes per day, you can take back control of your nervous system.