Yoga Breath Work & Pranayama For Self Care

Learn the skill of Self Regulation through Yogic Breath Awareness & Breath Regulation To Feel Your BEST

What you'll learn

The relationship between our breath & our nervous system

How to choose breath practices to regulate the nervous system

20 specific forms of Breath Work & Pranayama

What breath practices are calming and soothing to the nervous system

What breath practices are balancing and focusing to the nervous system

What breath practices are energizing and up regulating to the nervous system

Safety, precautions and Contraindications in Breath Work

An introduction to Polyvagal Theory of Nervous System Function

Requirements

All you need is an interest in learning about your breath!

Description

Welcome to Yoga Breath Work & Pranayama for Self-Care!In this course, we will focus on the relationship between our BREATH & the NERVOUS SYSTEM for the process of SELF-REGULATIONModule 1: Anatomy & Physiology for Breath Regulation & Nervous System Connection- An overview of the Structures & Muscles of Respiration- A 3D Lab session to help you visualize the structures of respiration- Understanding the connection between the Breath & the State of the Nervous System- Learning the Active Feedback loop of Self Regulation- Understanding the 3 categories of breath work & how they regulate our Nervous SystemModule 2: Creating Breath Awareness Through Movement, Mindfulness & Meditation- Safety & precautions with Breath Work- Understanding the 3 part Breath Pattern- Connecting to the 4 parts of the Breath Cycle- Utilizing Breath counting in Meditation- Lengthening the Breath Count in Meditation Module 3: Cooling and Calming Breath Practices- Moon Piercing Breath- Extended Exhale Breath Ratio- 4-7-8 Breath for Calming- Pursed Lip Breath- Rolled Tongue Breath: Sheetali Pranayama- Teeth Hissing Breath: Sitkari Pranayama-External Breath Retention: Bahya KumbhakaModule 4: Balancing & Focusing Breath Work Practices- Ujjayi: Ocean Sounding Breath- Alternate Nostril Breath- Samavritti: Balanced Breath- Box Breathing- Humming Bee Breath: Bhramari Pranayama- Humming Breath MeditationModule 5: Energizing and Up-Regulating Breath Practices: - Ha Breath- Lion's Breath- Sun Piercing Breath- Skull Shining Breath: Kapalabati- Breath of Fire- Cannon Breath-Lion's Paw Meditation- Bellows Breath: Bhastrika- Internal Retention: Antara KumbhakaWhat will you learn? At the completion of this course, you will have a strong awareness of your breath and understand the breath's connection to the nervous system. You will be able to assess how you are feeling and what breath practice you can use to regulate your nervous system so you feel more centered and balanced :)The focus of this course is on creating a PERSONAL relationship with each of these breath practices- so you understand how your unique system responds to each technique!Yoga Teachers & Yoga Therapists: Continuing Education Credits Available!You will get a certificate of completion at the end of this course. If you have any questions please contact me through Udemy MessengerI look forward to exploring the BREATH with you!-LauraLaura Goellner OTR/L, E-RYT, C-IAYT, CLTI am an Occupational Therapist with over 13 years of clinical experience in physical rehabilitation. I started practicing yoga in 2003 and began teaching in 2005. I earned my designation as a Yoga Therapist in 2017. My background also includes training in massage therapy, treatment of neurological conditions, and a specialty in working with the lymphatic system. It is my goal to share the tools of yoga with students so they may gain better self-understanding and move forward in their own journey of healing and self-development.

Overview

Section 1: Introduction

Lecture 1 Welcome & Introduction

Section 2: Anatomy & Physiology of Breathing & Nervous System Regulation

Lecture 2 The Anatomy of Breathing Overview

Lecture 3 3D Anatomy Lab: Muscles of Respiration Visual

Lecture 4 Breath & The Nervous System: Getting Information From The Breath

Lecture 5 The Active Self-Regulation Feedback Loop

Lecture 6 Using the Breath as a Tool for Self Care

Lecture 7 Introduction to Polyvagal Theory, Nervous System States & Self-Awareness

Section 3: Creating Breath Awareness through Movement, Mindfulness & Meditation

Lecture 8 Safety & Precautions

Lecture 9 Introduction to Breath Awareness as a Foundation for Pranayama

Lecture 10 Breath Awareness & Spine Movement Practice

Lecture 11 Dirga Pranayama: 3-Part Breath

Lecture 12 Intro to Breath Awareness & Breath Ratio Counting

Lecture 13 4 Part Breath Awareness Meditation

Lecture 14 Counting the Breath Cycle Meditation

Lecture 15 Breath Length Count Meditation

Section 4: Cooling and Calming Breath Work for Self Care

Lecture 16 Introduction to Cooling and Calming Pranayama For Self Care

Lecture 17 Moon Piercing Breath : Chandra Bhedana Pranayama

Lecture 18 Breath Ratio: Extending the Exhale for Relaxation

Lecture 19 4-7-8 Breath for Calming

Lecture 20 Pursed Lip Breath Meditation

Lecture 21 Cooling Breath: Sheetali Pranayama

Lecture 22 Hissing Breath: Sitkari Pranayama

Lecture 23 External Breath Retention: Bahya Kumbhaka Pranayama

Section 5: Balancing and Neutralizing Breath Work for Self Care

Lecture 24 Introduction to Balancing Breath Work for Self Care

Lecture 25 Ujjayi Breathing: Ocean Sounding Breath

Lecture 26 Alternate Nostril Breath: Nadi Shodhana Pranayama

Lecture 27 Balanced Box Breath: Samavritti Pranayama

Lecture 28 Box Breathing Meditation

Lecture 29 Humming Bee Breath: Bhramari Pranayama

Lecture 30 Humming Breath Meditation

Section 6: Warming & Energizing Breath Work for Self Care

Lecture 31 Introduction to Warming & Energizing Breath Work for Self Care

Lecture 32 Ha Breath and Lion's Breath

Lecture 33 Sun Piercing Breath: Surya Bhedana Pranayama

Lecture 34 Skull Shining Breath: Kapalabati

Lecture 35 Breath of Fire and Cannon Breath

Lecture 36 Lion's Paw Meditation + Breath of Fire

Lecture 37 Bellows Breath: Bhastrika

Lecture 38 Internal Breath Retention: Antara Kumbhaka Pranayama

Section 7: Conclusion

Lecture 39 Conclusion & Thank You!

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