Welcome to the world of better breathing!

How you move, take care of yourself and how you eat affects your respiratory health. In this 4 module course, you’ll learn drills and tips that will inspire you to make different choices in your lifestyle.

MODULE 1 | Learn how to drive your movement with your breath as you retrain respiratory habits.
MODULE 2 | Develop self-care habits that calm the nervous system. Lower inflammation with breath-work and vagal stimuli.
MODULE 3 | Diversify your plate in this course as you learn how to prepare the body for digestion.
MODULE 4 | Get motivated as we put everything together & review tools from the course to help you build habits.

Each video is in order as you scroll down.
You’ll also see you can download the slideshow from each course.
Enjoy!

Module 1 | Breathe to move.

In the first module, you’ll learn how important it is to retrain your respiratory biochemistry, biomechanics and habits before you truly come into the natural practice of ‘proper’ breathing.

HOMEWORK:
This is YOUR discovery as you piece this new information into new drills. But to help me help you, I need you to experience these drills so we can progress into the next module. Review your notes from class. Here is just a brief sample of ‘homework’…

• Consider Ladder breathing or nasal breathing while going for a walk

• Explore the inhalation and exhalation cylinder breathing before you begin an activity

• Discover the diaphragm with either the blocked inhales/resisted exhales or the diaphragm stretches.

Module 2 | Breathe to heal.

In the second module, you’ll grasp the better understanding how breath & vagal stimulus can help as an anti-inflammatory tool for healing.

HOMEWORK:
This is YOUR discovery as you piece this new information into new drills. But to help me help you, I need you to experience these drills so we can progress into the next module. Review your notes from class. Here is just a brief sample of ‘homework’…

• Shaking for 30 seconds or more 3x a day while adding in a breathing drill such as Ladder Breathing

• Place a warm hot water bottle on your stomach as you relax and practice your Shallow Breathing

• Sing or hum your heart out for 10 minutes and just FEEL the difference afterward!

Links: Z-Vibe and the Neoprene Wrap

Module 3 | Breathe into your gut.

The third module covers the relationship of the gut-brain axis and your lungs. Your food affects your respiratory system and vice verse. Prepare for dinner with your forgotten respiratory muscle, the tongue!

HOMEWORK:
This is YOUR discovery as you piece this new information into new drills. But to help me help you, I need you to experience these drills so we can progress into the next module. Review your notes from class. Here is just a brief sample of ‘homework’…

• Explore the movement of your tongue by playing around with ‘clicking’ the tongue, sticking the tongue from left to right and out are far as you can.

• Before dinner, go for a walk with the tongue in ‘the spot’ and see if your nasal breathing becomes easier?

• Rub that tummy and lick those gums as you sit down to eat. How can you prepare for your next meal?

• Consider adding a new vegetable to your meal this week. Eat the rainbow!

Module 4 | Breathe into new habits

The fourth and last module of this Mastery Course covers the science behind behavioral change. Learn how you truly are when it comes to forming habits and making new ones!

HOMEWORK:
As you know, part of this Mastery Course experience is to work with me one-on-one via Zoom for 30 minutes. To have your time be best served, I want you to do a little work so you’re fully prepared to share your top goal. Have it stated as an action that you could schedule onto your calendar. Here’s how to get there:

• Write every skill and action someone would need to accomplish your goal

• Cross out anything that is not an action and could go on the calendar (Ex. I need to breathe more often" vs "I want breathe before I eat")

• Circle the top 3 and rank them. Choose the top and break it down to a 2 minute exercise

• Find a spot in your calendar

In addition to finding your goals, it will be important to know WHO YOU ARE in the process of forming habits. So kindly know the following about yourself:

• Am I a morning person or an evening person?

• Do I feel confident in my desired behavior or insecure?

• Am I the type of person who wants to take BIG steps or small steps towards my goals?

• Do I love ritual in my life? Or do I prefer novel experiences?

• When I create a project, do I feel better starting the process or do I prefer the ending of the process?

• Do I like to do things fast or do I prefer to take it slow and easy?

• Am I the type of person who needs more information to make the process more my own?

• Do I need someone else telling me what to do, then I’ll do it? Or am I a rebel through & through and will challenge anyone (even myself) when I try to create change?