Have you ever felt so stressed out, burnt out and overwhelmed that you wished you could just hit the “pause” button and take a break?
But you couldn’t… because there was always another task, another errand, or another problem that demanded your immediate attention? — And you never could quite “catch your breath?”
You’re not alone.
Stress is the health epidemic of the 21st century, with work-related stress rising year after year according to the latest Gallup 2019 Emotions Report.
And as a result, more and more people are experiencing stress-related problems such as:
- Anxiety and depression,
- Low energy,
- Inability to focus,
- Increased occurrence of chronic illness,
- Constant worrying,
- Negative emotions,
- Insomnia,
- And much, much more.
But rather than resorting to temporary escapes through social media or Netflix that we’re so prone to doing to “decompress,” there is a far simpler and more effective solution available to you right now.
In fact, what you’ve been looking for has been sitting in front of your nose this whole time. (In this case, quite literally.)
The Simplest, Most Affordable Way To Melt Your Stress Away… In A Matter Of Minutes.
As personal growth practices such as meditation and yoga gain mainstream popularity, more and more people are turning to them to improve every aspect of their lives.
While effective, these practices are not always as accessible when you need them most. Meditating in the middle of traffic to release stress is far from ideal, and nor is rolling out your yoga mat to calm your nerves before a high-pressure situation at work.
Breathwork on the other hand, can be used anytime, anywhere.
No meditation cushion. No yoga mat. No special clothing.
All you need is your breath.
Problem is… Most people only ever view the way they breath as a response to a stimulus – such as stress or physical exertion.
What people don’t always realize is that the converse is also true.
You can, with the right breathing techniques, relieve stress, heal your body, manage your emotions, strengthen your immune system, boost energy levels, and improve your overall well-being instantly.
Based On Science. Proven By Results.
Many ancient eastern healing practices have long prescribed conscious breathing techniques (such as pranayama, taoist breathing and qigong) as a means to rejuvenate the mind and body. But it is only in the last few years that science has caught up with these ancient practices, proving just how effective Breathwork really is at transforming our wellbeing.
As the body of research grows, studies have shown that Breathwork influences four key elements of our physiology:
1. Oxygen / Carbon Dioxide Balance
With every breath we take, we generate a surge of the energy molecule called adenosine triphosphate (ATP), which is responsible for fuelling every cell in our body. Using Breathwork, you can optimize the oxygen and carbon dioxide exchange1 that occurs every time you breathe to elevate the amount of ATP you release in your body. This has shown to dramatically boost your metabolism and strengthen your immune system.2
2. Influencing Your Nervous System
Your breathing is regulated by your nervous system, which by in large happens automatically. However, research has also shown that it works both ways. By shifting the way you breathe can directly influence both your parasympathetic and sympathetic nervous system3, to decrease blood pressure4 and reduce stress levels5, or elevate your energy levels5 respectively.
3. Improved Lung Capacity
Various Breathwork techniques have been shown to have a significant impact on lung capacity6. The famous Framingham study7 (which followed 5,200 individuals for three decades) demonstrated that the greatest predictor of health and longevity is lung capacity. Those with higher lung capacity were healthier and lived longer than those with decreased lung capacity.
4. Life Energy Flow
Breathwork can have a powerful impact on your brain. Studies have shown that with the right techniques, you can access the alpha state of mind8, which is associated to improved creativity, intuition and imagination. Furthermore, Breathwork has been proven to be a powerful tool for healing deep traumas9.
References
1Bilo G, Revera M, Bussotti M et al. 2012, ‘Effects of Slow Deep Breathing at High Altitude on Oxygen Saturation, Pulmonary and Systemic Hemodynamics’ PLoS ONE 7(11): e49074
2Kochupillai V, Kumar P, Singh D et al. 2005, ‘Effect of rhythmic breathing (Sudarshan Kriya and Pranayam) on immune functions and tobacco addiction’ Ann N Y Acad Sci. 1056:242-52.
3Jerath R, Barnes VA, Edry JW, Jerath V 2006, ‘Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system’ Medical Hypotheses 67(3):566-71
4Joseph C N, Porta C, Casucci G, Casiraghi N, Maffeis M, Rossi M, Bernardi L 2005, ‘Slow Breathing Improves Arterial Baroreflex Sensitivity and Decreases Blood Pressure in Essential Hypertension’ Hypertension 46: 714–718
5Cho H, Ryu S, Noh J, Lee J 2016, ‘The Effectiveness of Daily Mindful Breathing Practices on Test Anxiety of Students’ PLoS ONE 11(10): e0164822
6Jun HJ, Kim KJ, Nam KW, Kim CH, 2016, ‘Effects of breathing exercises on lung capacity and muscle activities of elderly smokers’ J Phys Ther Sci. 28(6): 1681–1685
7Mahmood S, Levy D, Vasan RS, Wang TJ, 2013 ‘The Framingham Heart Study and the epidemiology of cardiovascular disease: a historical perspective’ The Lancet 383(9921): 999-1008
8Kumar K, Joshi B, 2009 ‘Study on the effect of Pranakarshan pranayama and Yoga nidra on alpha EEG & GSR’ Indian Journal of Traditional Knowledge 8(3): 453-454
9Seppällä EM, Nitschke JB, Tudorascu DL et al., 2014 ‘Breathing-Based Meditation Decreases Posttraumatic Stress Disorder Symptoms in U.S. Military Veterans: A Randomized Controlled Longitudinal Study’ Journal of Traumatic Stress 27:397-405
About The Author
Alsu Kashapova is a certified Breathwork trainer with over 600 hours of training in a range of different breathing methodologies – From conscious breathing techniques like energy breathing, stress management, deep relaxation, health improvement and longevity, spiritual liberation, to pranayama and rebirth breathing.
As a life-long learner, personal growth has been a big part of Alsu’s life since the age of 15, and is now currently working with Mindvalley, one of the world’s premier transformational education company, as a Head of Technology Products
Despite her love for personal transformation – relentless stress and anxiety became a major barrier in her own growth. And unfortunately, just like many people in the world today, Alsu accepted this as a ‘normal’ aspect of daily life.
That was until she experienced her first ever Breathwork training.
In a single session, she discovered a practice that relieved the pressure she had been carrying for so long. This one experience lead her to immerse herself into Breathwork and exploring the science behind this fascinating practice.
Since then, Alsu has taught Breathwork at international events and conferences (such as Mindvalley University), facilitated group sessions in front of hundreds of participants, spoken on the TEDx stage, and conducted numerous private sessions for her clients.
Today, her mission is to help you dramatically elevate your lives… One breath at a time.
Here’s How The Breathwork For Daily Life Course Can Empower You
Discover a range of science-based breathing techniques that are easy to pick up and perfect for everyday use. Whether you’re looking to level-up your performance at work, stay calm and focused in stressful situations, or even establish a deeper connection with yourself, these tools will help you overcome life’s many challenges.
Stress-Relief
Deeper Self-Awareness
Boost Energy Levels
Strengthen Immune System
Improve Focus
Accelerate Healing
Emotional Balance
Spiritual Growth
Rejuvenating Sleep
Course Curriculum
Lesson 1 : The Cleansing Breath
Begin your breathwork journey with one of the most versatile breathing techniques, The Cleansing Breath. Designed to activate your parasympathetic nervous system, this easy-to-do breathing method will rapidly put you into a state of deep calm and relaxation in under a minute.
What You’ll Experience:
- Shift your breathing from unconscious regulation to controlled ease and flow.
- Dissolve stress rapidly in any situation.
- Discover Cleansing Breath variations to suit your needs.
Difficulty Level: Beginner
Lesson 2: The 4D Practice
Developing a deep sense of self-awareness is a key foundation for rapid transformation through breathwork. With the 4D Practice, you’ll have a more intimate understanding of the four key states of your being — mind, body, emotions and spirit — so you can better identify which techniques you need at any given moment.
What You’ll Experience:
- Become more mindful of your physical, mental, emotional and spiritual states.
- A deeper and more profound connection with yourself.
- Be able to observe your emotions and become less reactive and more responsive.
Difficulty Level: Beginner
Lesson 3: Strengthen Your Immune System
All newborns inherently breathe from their bellies, engaging the full capacity of their lungs. Unfortunately, as adults, we often unlearn this and end up with shallow, inefficient breathing from the chest. In this lesson, you’ll re-discover how to engage the 3 core breathing zones of your lungs to energize every cell in your body, increase lung capacity, and strengthen your immune system.
What You’ll Experience:
- Get an instant full-body energy boost (ideal upon waking up, prior to exercise, or in conjunction with other breathwork techniques.
- Normalize the chemical balance in your body to keep your internal organs strong and healthy.
- Engage the full capacity of your lungs to enhance your longevity.
Difficulty Level: Beginner
Lesson 4: Energy Boost
Whether you need to be more focused at work, more present with your loved ones, or more drive to pursue your goals, a quick on-demand boost in your energy levels can go a long way. In this lesson, you’ll discover a technique that’ll get you instantly energized while releasing any unwanted stress stored in your body.
What You’ll Experience:
- A simple practice you can use anytime, anywhere, to quickly energize your mind and body.
- Melt away any negative thoughts or emotions so you become more focused and motivated.
- Improved blood circulation to amplify the energy-boosting and stress-relieving effects of the breathwork technique.
Difficulty Level: Beginner
Lesson 5: Stress-Relief
Stress has quickly become the disease of our era, and it’s not only taking its toll on the wellbeing of millions, it’s also hurting our productivity and effectiveness at work. In this lesson, you’ll discover two powerful techniques that will help you release stress so you can overcome any challenge with poise, confidence and calm.
What You’ll Experience:
- The stress-relieving “Candles” and “20 Energy Breaths” techniques.
- Rapidly melt away any anxiety you’re experiencing in a matter of minutes.
- Clarity of mind so you can become more focused and make better decisions.
Difficulty Level: Beginner
Lesson 6: Regaining Balance
It’s easy to feel overwhelmed when nothing seems to be going right in life. With the two techniques you’ll learn in this lesson — coherent breathing and box breathing — you’ll quickly regain balance in your thoughts and your emotions, making you more resilient and better equipped to take on life’s many challenges.
What You’ll Experience:
- Reclaim balance and control in every aspect of your life.
- Build more focus and concentration during times of stress.
- Rebalance your hormones so you feel more calm and confident.
Difficulty Level: Beginner
Lesson 7: Relaxation
We all innately slow down our breathing when we need to calm our minds and relax our bodies. But do you know why? In this lesson, you’ll learn how to leverage the connection between the exhalation of your breath and your parasympathetic nervous system to experience the healing effects of deep relaxation.
What You’ll Experience:
- Be able to relax on demand and improve the quality of your sleep.
- Promote self-healing through your body so you feel rejuvenated.
- Improve your digestive system to reduce bloating and indigestion.
Difficulty Level: Beginner
Lesson 8: Turning Breathwork Into A Habit
At this point of the program, you’ll have a range of powerful breathwork tools you can use at a moment’s notice. In this lesson, you’ll learn how to effortlessly turn this practice into habit so you can reap all the benefits of breathwork on autopilot.
What You’ll Experience:
- How to attach specific breathwork techniques into your existing routines so you never have to spend any additional effort to do them.
- How to build consistency in a fun and easy way that will only take a maximum of 5 minutes a day to do.
What Breathwork Students Are Saying About Alsu’s Techniques:
Truly Amazing
This course is truly amazing - it has a variety of simple techniques and breathing practices that can be easily implemented in my busy life and schedule. I particularly liked the practice of "blowing candles" and 4D practice. I highly recommend it to everyone. I believe we all forgot to breathe deeply and consciously, and Alsu did an amazing job with this course to remind us about this simple tool that we already have within us and gave us simple, but profound breathing practices for the daily life.
Useful techniques to implement immediately.
I loved this course as it offered simple and very useful techniques to implement immediately. Most of all I enjoyed all the practical tips, that Alsu shared with passion and structure, about incorporating these techniques into busy daily life. As I have a tendency for shallow breathing, I could feel the benefit of these practices right away - my overall energy increased and a pleasant feeling of centredness washed over me.
Highly recommended for everyone!
Alsu is a great breathwork teacher and has put together a very enjoyable and practical course. Highly recommended for everyone who wants to bring more consciousness, energy, and relaxation into their lives!
What Breathwork Students Are Saying About Alsu’s Techniques:
Great course!
Very good explanation !! great course for meditation and other facilitators who need to work with clients who are highly stressed !!
This simple breathing exercise calms my mind
Wow... In just minutes this simple breathing exercise calms my mind, puts me at ease, and boosts my focus. Well recommended!
Exactly what I was looking for and more!
This course was exactly what I was looking for and more! Not only does Alsu demonstrate different breathing techniques, but also why and how they work to create various results, plus how to incorporate them into your regular daily routine.