Guided Breathing Program
This program is designed for those who want to reconnect with their body, learn to manage their state through breathing, and activate their inner resources. It includes:
- basic and advanced pranayama techniques
- work on posture, the chest area, and the pelvic floor
- exercises for relaxation, mindfulness, and restoration
- breathing practices for women’s health, anxiety relief, and nervous system support
- video lessons with detailed explanations and guidance
This program is suitable both for beginners and for those already familiar with body practices who want to deepen their understanding of breathing as a tool for healing and self-discovery.
Main Types of Breathing
In the first part of the program, we will get acquainted with full yogic breathing, which includes three levels:
- abdominal (belly)
- thoracic (chest)
- clavicular (upper part of the lungs)
This practice helps you feel your body more deeply, gently relax it, increase lung capacity, and balance the nervous system.
You will begin to feel how your diaphragm works and learn to gently activate it, providing a natural massage to the internal organs.
In the video, I explain in detail why it is so important to warm up the body, awaken it, and feel it as a whole — so that all systems function harmoniously.
Chest Spine Opening Routine
In this course, I want to share with you another important practice — a routine for opening the thoracic spine: poor posture = restricted breathing.
When the back is tight, the lungs cannot fully expand, and breathing becomes shallow.
This short routine is suitable both for morning activation and evening relaxation. After just a few sessions, you will notice how much more flexible you have become, feel freer, and breathe more easily.
Box Breathing Technique
Conscious breathing directly affects the functioning of all bodily systems: digestion, lymphatic flow, reproductive and hormonal systems — all of these depend on how deeply and fully we breathe.
One of the simplest and most effective techniques is box breathing. I recommend using it in moments when you need to:
- calm down
- release internal and muscular tension
- cope with anxiety or nervousness
- stop the stream of intrusive thoughts
- focus and make a clear decision
During panic attacks, box breathing helps you regain control over your body and stabilize your emotional state.
If 4 seconds for each phase of the breath feels too short, you can increase it to 5–6 seconds — the key is to maintain a balance between the inhale, hold, exhale, and pause.
Pelvic Floor Muscle Activation
In addition to the abdominal diaphragm, there is another vital area in our body — the pelvic floor diaphragm. Its function is directly connected to how fully we breathe: whether our breath is shallow or involves the lower parts of the lungs.
The quality of our breathing and the coordination between the diaphragms affect the functioning of many essential systems — including the lymphatic, reproductive, and digestive systems. When breathing is shallow and the pelvic floor muscles are inactive, both internal organ function and overall bodily well-being can suffer.
Swelling, abdominal protrusion, diastasis, incontinence, hemorrhoids, and pelvic dysfunctions can all be related to pelvic floor muscle (PFM) dysfunction. It’s important to understand that the abdominal and pelvic diaphragms work as a pair — if one is inactive, the other also loses its effectiveness.
Pelvic Floor Muscle Strengthening Exercises
This set of exercises will be especially beneficial for those experiencing discomfort or tension in the lower back.
By performing the exercises mindfully and in sync with your breath, you’ll develop a deeper awareness of your pelvic floor muscles — those often-overlooked muscles that play a crucial role in supporting overall health.
Take your time. Focus on the exhale — it is during the exhalation that the pelvic floor muscles naturally activate. Pay attention to your sensations: your body will let you know when you’re doing it right.
When your breathing becomes conscious and the pelvic floor muscles are engaged, your whole body comes into alignment, positively influencing all systems — from the musculoskeletal to the hormonal.
Directed Breathing
Here, you will explore how to direct your breath into different parts of the body — and discover that you can breathe into wherever your attention goes. Over time, you’ll learn to gently release tension in specific areas and eventually throughout the entire body.
In this section, you’ll practice guiding your breath to different regions — and realize that the breath follows your focus. Gradually, tension will begin to melt away, and your body will become more relaxed.
We’ll also learn the alternate nostril breathing technique — Nadi Shodhana. It’s simple to perform but offers profound effects. With regular practice, it becomes a form of meditation that helps you slow down, quiet the mind, and dissolve into the present moment.
Foam Roller Practice for Chest Opening
Foam roller exercises help expand the rib cage, release tension in the chest area, and create space for the lungs and diaphragm to function more freely. When the chest becomes more mobile, breathing becomes deeper, more balanced, and the body feels more relaxed and aligned.
This practice is especially beneficial for those who sit for long periods, slouch, or experience stress — all of which can restrict breathing and affect overall well-being.
Breath of Fire
In this series, we will explore Breath of Fire and Bhastrika — powerful breathing techniques that can rightly be called a “magic pill” for the whole body.
They stimulate the digestive, cardiovascular, respiratory, hormonal systems, as well as the pelvic organs.
Regular practice helps manage emotional instability, normalize weight, and improve overall health.
In the video, I clearly and thoroughly explain how to perform each technique correctly, so you can practice with confidence and mindful attention to yourself.
Contraindications:
- Pregnancy (especially the third trimester)
- Presence of tumors
- The first 1–2 days of the menstrual cycle
In these cases, it is advisable to temporarily refrain from practicing.
Kumbhaka
In this series, I will introduce you to Kumbhaka — the conscious breath retention practice considered one of the most powerful pranayama techniques.
Regular practice of Kumbhaka initiates deep cleansing and detoxification processes in the body, enhances gas exchange, and increases awareness and sensitivity to bodily signals. Breath retention activates metabolism at the cellular level, promotes rejuvenation, and slows down aging processes.
Retention after exhalation causes a slight acidification of the internal environment, creating conditions unfavorable for viruses and pathogens. Retention after inhalation allows oxygen to penetrate deeper into the tissues and circulate more effectively.
There are different levels of Kumbhaka practice:
- 3 to 20 seconds — accessible to almost everyone
- 20 to 90 seconds — safe when practiced correctly and with mindful attention
- 90 seconds and more — advanced level, suitable only for experienced practitioners, and can help restore the body’s deep reserves
Viloma Breathing Practice
Viloma translates from Sanskrit as “against the natural order” — and that is the essence of the practice: the breath becomes interrupted, broken into segments, allowing you to consciously control each phase.
Regular practice of Viloma strengthens the lungs, increases respiratory capacity, and helps harmonize the entire respiratory system. It effectively calms the nervous system, and for women during menopause, it promotes cooling of the body and reduces internal heat.
There are three variations of the practice:
- interrupted inhalation
- interrupted exhalation
- interrupted inhalation and exhalation
Each has its own effects, but in any case, Viloma helps bring the mind to a state of calm and balance.
Some studies suggest that regular practice may improve conditions such as asthma, tuberculosis, and even diabetes. The breathing should be gentle, without tension or effort.