Submitted by Natalia Fister on March 17, 2025@10:30:AM

CLASS OVERVIEW
- Breath Awareness: What is your breath signature?
- Breathing with gentle movement to balance your nervous system and release tension
- Breath hold techniques to balance your nervous system and build lung capacity/elasticity
- Breath techniques to prepare you for coherent breathing
- A guided, meditative coherent breath practice & body scan
DATE TIME
Wednesday April 16 - May 7, 2025
7:30-8:30 pm ET: breath practices, gentle movement, Q&A
MISSED CLASS
A video link will be emailed the following day for review
COST & REGISTRATION
100$ e-transfer to nataliafister@me.com
(If you don't get a welcome letter and zoom link 3 days before the course starts, check your junk mail or email me)
Download Flyer HERE: https://mindfulnesseveryday.org/wp-content/uploads/2025/03/Breath-Flyer-April-2025-with-Natalia-Fister_Page_1.png

Like many people, you probably think that the body is the object of your health and the vehicle of your wellbeing, but did you know that something more simple yet powerful controls, connects and calibrates your physical, cognitive and emotional health?
Although one in 10 people are reported to have “dysfunctional breathing”, definitions of the term vary, and it’s likely that the real figure is much higher.
Harnessing the full potential of our breath with simple, evidence based  VRB techniques is accessible to us ALL and easier than you think.

What is voluntarily regulated breathing (VRB)? 
VRB encompasses various techniques incorporating the intentional use of your breath. Learn to regulate the flow of your breath to balance your body, nervous system and mind.
You can start from simple deep breathing and quickly move to more advanced methods. It’s an all-natural way to enhance your wellbeing. 
Why Coherent Breathing especially?
Coherent breathing, the core practice of all the classes, means slowing your breath to 5 breaths per minute. This profoundly syncs all your systems to work in one coherent rhythm: your heart, your lungs, your spinal fluid and your nervous system all want  to operate as a coherent whole and in alignment! The core practice of this course helps you achieve your natural coherence. Coherent breathing in particular addresses a wide variety of problems when practiced consistently over time. 
The techniques in this course will help you:
·      Increase your energy levels, improve your athletic capabilities, combat chronic fatigue
·      Improve your focus, mood and interoceptive skills
·      Increase your stress resilience
·      Manage anxiety and depression
·      Improve your sleep
·      Boost your immune system and release toxins for optimal health
·      Strengthen or improve lung capacity and cardio-respiratory health (particularly helpful if you suffer from asthma and other respiratory ailments)
·      Help manage your pain
·      Reduce blood pressure and improve circulation
You will become proficient in these 4 types of techniques:  
1.    Breath and movement practices to activate and energize you. 
2.    Breath holds with gentle arm movements to calm your nervous system and tone your diaphragm and lungs. 
3.    Gentle movement while slowing the breath to reach your unique coherent rate.
4.    Meditative body scans to relax your muscles and build body awareness before and after the core practice: coherent breathing, paced with a variety of sounding tones.

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