Tag Archives: breathe

Breathwork

Breathwork has become one of my favorite meditation techniques to teach my clients and to practice for myself. Breathwork is an active meditation technique in which we practice a controlled breath, allowing us to enter a meditative state in order release stress, tension, and blocked energy from the body and mind while achieving a wide array of benefits.

Some benefits of breathwork include:

  • Reduced stress and anxiety
  • Lower blood pressure
  • Increased focus

Controlled breathwork techniques can achieve these benefits by calming the central nervous system, activating the parasympathetic nervous system, and oxygenating the blood.  One recent study found that during breathwork exercises several brain regions linked to emotion, attention, and body awareness are active (source).  This suggests that the breath is a powerful tool for tapping into those brain regions to regulate stress and awareness.  More research is being conducted on breathwork and the findings are showing the benefits are not only psychological but also physiological and physical (source).

Now there are many different breathwork techniques with various origins and benefits.  In my opinion, no one technique is greater than the other – all just different tools we can use to achieve greater wellness in body and mind.  Below are a few of my favorite breathwork techniques with background, written instructions, and audio instructions.

Breathwork Techniques


Rest Breath

Benefits –

  • Activates Parasympathetic Nervous System
  • Reduces stress

Formula –

  • Inhale for 4, Exhale for 6
  • Repeat for 2 -10 minutes


Box Breath

Benefits –

  • Sharpens focus

Formula –

  • Inhale for 4 seconds – Hold for 4 seconds – Exhale for 4 seconds – Hold for 4 seconds
  • Repeat for 2-5 minutes

Ladder Breath

Benefits –

  • Clears mind and sharpens focus

Formula –

  • Inhale for 1 – Exhale for 1 – Inhale for 2 – Exhale for 2 – Inhale for 3 – Exhale for 3 – Inhale for 4 – Exhale for 4
  • Begin again at 1 and work up to 4
  • Repeat for 2-5 minutes

4-4-8 Breath

Benefits –

  • Releases stress and tension

Formula –

  • Inhale for 4 – Hold for 4 – Exhale for 8
  • Make the 8 second exhales out of the mouth
  • Repeat for 2-5 minutes

4-7-8 Breath

Benefits –

  • Calms the nervous system

Formula –

  • Inhale for 4 – Hold for 7 – Exhale for 8
  • Make the 8 second exhales out of the mouth
  • Repeat for 2-5 minutes

Interrupted Breath

Benefits –

  • Cooling effect
  • Quickly release tension and rest

Formula –

  • Take 3 quick inhales through your nose – Take 1 long exhale out of the mouth
  • Only repeat for 30 seconds to 1 minute

Sun & Moon Breath

Benefits –

  • Balances left and right sides of the brain

Formula –

  • Plug right nostril and inhale through left nostril for 2-3 – Plug left nostril, open right nostril, and exhale through right nostril for 2-3 – Inhale right nostril for 2-3 – Plug right nostril, open left nostril, and exhale through left nostril for 2-3
  • Repeat for 1-2 minutes

3 Part Breath (Dirga Pranayama)

Benefits –

  • Grounding breath
  • Increases oxygen flow
  • Inspires presence

Formula –

  • Inhale deeply to chest, then ribs, then belly – Exhale deeply from belly, then ribs, then chest
  • Repeat for 2-10 minutes


Enjoyed the information in this article? Let me know in the comments and feel free to share out into the world! Happy Breathing 🙂

YouTube Classes

Made for YouTube Vinyasa Flow and Restorative Yin Yoga Classes


In this dynamic class, I guide you through a full body focused class in just 28 minutes with the intention of being dedicated and engaged with the present moment.
Level: Intermediate-Advanced
Emphasis: Full body.
Postures: Revolved Crescent Moon, Warrior 2, Triangle, Core Stabilizers.
Duration: 28 Minutes


In this action packed class, I guide you through a challenging vinyasa flow aimed at helping us get committed to the moment and the experience.
Level: Intermediate-Advanced
Emphasis: Full body.
Postures: Crescent Lunge, Warrior 2, Triangle, Revolved Crescent Lunge, Side Plank, Wild Thing.
Duration: 30 Minutes
Includes music!


In this compact and succinct class, I guide you through a challenging vinyasa flow aimed at helping us become more present and then unlock our power.
Level: Intermediate-Advanced
Emphasis: Full body.
Postures: Airplane Pose, Warrior 3 Pose, Bear Pose, Falling Star.
Duration: 40 Minutes
Music – Any music you like!



In this 40 minute class, I guide you through a short and sweet Vinyasa flow you can squeeze into your busy day! This class is aimed at opening and releasing tension as well as building strength and stamina in mind, body, and heart.
Level: Intermediate-Advanced
Emphasis: Full body.
Postures: Side Lunge, Warrior 2, Revolved Triangle, Half Moon, Wild Thing
Duration: 40 Minutes
Music – Any music you like!


In this 35 minute class, I guide you through a short and sweet Vinyasa flow with a full body emphasis you can squeeze into your busy day!
Level: Intermediate-Advanced
Emphasis: Full body.
Postures: Mountain, Crescent Lunge, Exalted Warrior, Warrior 2, Tree, Boat Pose.
Music – Any music you like!


In this hour long class, we check in on our foundations and ground down to build and rise upward.
Duration: 1 hour
Level: Intermediate-Advanced
Emphasis: Core, legs, arms.
Postures: Warrior 1, Revolved Triangle, Wide Legged Forward Fold.
Playlist: YouTube/Zoom Yoga – Burn – https://open.spotify.com/playlist/1Bw… Song Placement: “Fading” by Shallou for when we flow Sun A unguided, “I Feel You” by Sol Kaskade for building Sun B, “Shades” by Tchami for flowing Sun B, “Rain on Me” by Lady Gaga & Ariana Grande, “..Last Day” by Shallou for cool down, “New Endings” by Bon Vie for Savasanha.


In this hour long class, we aim to release tension from our bodies, minds, and hearts while also doing the necessary hard work to be successful achieving that sweet release. Prepare for a juicy class that gets into all those tight, tense areas of the body as well as a good sweat too!
Duration: 1 hour
Level: Intermediate-Advanced
Emphasis: Hamstrings, hips, shoulders, chest, front line, back line, and side lines
Postures: Wild Thing, Half Moon, Chipasana
Playlist: YouTube/Zoom Yoga – Funky – https://open.spotify.com/playlist/35g… Song Placement: “Heal Me” by Lady Gaga for when we flow Sun A unguided, “The Journey” by Sol Rising for building Sun B, “Can You Feel It” by Boehm for flowing Sun B, “Say a Prayer for Me” by Rufus Du Sol for Core, “Electric” by Alina Baraz feat. Khalid for cool down, “Immunity” by Jon Hopkins for Savasanha.


In this 30 minute class, we softly move to and from gentle restorative postures to release tension from various spaces in the body and promote relaxation. This mini class perfectly integrates into a more rigorous exercise and vinyasa yoga regime, allowing you the opportunity to slow down and rejuvenate.
Level: All-Levels
Emphasis: Full body, back, chest, shoulders, hips
Postures: Supported Child’s Pose, Puppy Pose, Butterfly Forward Fold, Supported Fish, Easy Twists, Legs Up the Wall
Playlist: YouTube/Zoom Yoga – Restore https://open.spotify.com/playlist/1Qz…
Song Placement: Simply play from beginning to end.


In this hour long class, we connect to constant source of strength, power, and light that we all have within us and use that to move through challenges. Just as clouds are temporary to the sky, our struggles and challenges are temporary to us, we will always get through them and back to the sun.
Duration: 1 hour
Level: Intermediate-Advanced
Emphasis: Full body, shoulders, hips
Postures: Stargazer, Airplane, Revolved Dancers
Playlist: “YouTube/Zoom Yoga – Astral”
Song Placement: “Breathe Deep” by July Child is for when we flow Sun A unguided. “Take Me Higher” by Sol Rising is for when we are building Sun B. “Love Can Only Change You” by Sol Rising is for when we flow Sun B. “Stupid Love” by Lady Gaga is for when we do core. “Stargazer” by Sol Rising is for when we cool down starting in Swan Pose. “Maybe They Will Sing For Us Tomorrow” by Hammock is for Savasana.


In this 50 minute class, I invite you to find patience for the situation and for yourself, to find your strength to work through challenges, and to find your breath to keep calm as you navigate the journey.
Duration: 50 minutes
Level: Intermediate-Advanced
Emphasis: Full body, core, shoulders, and back.
Postures: Handstand, Warrior 3, Airplane
Playlist: “YouTube/Zoom Yoga – Edgy” – https://open.spotify.com/playlist/6lX1VfYkDp57Id8gsSgApZ?si=dLBh4vgKS_iRc4FTTUygAQ
“Back Down” by Bob Moses is intended for when we flow Sun A twice through without guidance. “Tearing Me Up” by Bob Moses is intended for when we build Sun B. “Underwater” by Rufus Du Sol is intended for when we flow Sun B. “You Were Right” by Rufus Du Sol is intended for when we do Core. “Southern Sea” by Garth Stevenson is intended for Savasana.


In this hour long class, I invite you to feel and experiencing everything that comes up for you in your body, your mind, and your heart. I encourage to keep breathing through the easy and good, the hard and the dark, and continue the journey.
Duration: 1 Hour
Level: Intermediate-Advanced
Emphasis: Fully Body + Hips Peak Postures: Flying Squirrel, Horizon Lunge, Crow


In this hour long class, I invite you to accept where you are and what you are experiencing, trust the process you are working through, and trust your own self to find your way.
Duration: 1 Hour
Level: Intermediate-Advanced
Emphasis: Full Body + Core
Postures: Side Crow, Revolved Crescent Lunge, Prayer Twist, Revolved 1 Legged Mountain


In this hour long class, I invite you to make the choice to bloom where you are planted, even if you find yourself in a space that feels difficult to bloom and flourish in. Recognize that you have what it takes to rise up and add beauty to the world where you are and as you are.
Duration: 1 Hour
Level: Intermediate-Advanced
Emphasis: Full Body, Hips, Core
Postures: Birds of Paradise, Wild Thing, Side Lunge


Fun Yoga Transitions

One of the reasons I love teaching Power Vinyasa Yoga is the creative process of drawing up the sequences I guide my students through. Sequencing a yoga flow is in many ways like choreographing a dance routine; it is a craft that is both artistic and scientific and can end in a beautiful piece of movement. In the modern yoga world where all mindful movement is yoga, there is now more room than ever to experiment and present unique flows to your classes. I like to consider myself a pretty creative sequencer, I am always playing around with unique chains of postures and different transitions between them.

After humbly receiving positive feedback from my students about these sequences, I wanted to take the time and share some of my current favorite transitions I have been utilizing in my own sequences. All teachers are welcome to take these and try them on in your own classes. All home practitioners are welcome to take these and try them on in your own practice.

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