Here’s What You Get…

The Science of Breath Key Benefits:

- Stimulates the vagus nerve (the "brake pedal" for stress)

- Activates parasympathetic nervous system:

- Slows heart rate

- Lowers cortisol (stress hormone)

-Boosts GABA (calming neurotransmitter)

Result: Greater resilience under stress and anxiety relief

"Breath is the bridge between mind and body—master it, and you master stress."

You’ll learn 4 clinically validated breathwork techniques + a bonus somatic release method:

1. Nadi Shodhana (Alternate Nostril Breathing)

- Balances autonomic nervous system

- Increases vagal tone (HRV) → reduces anxiety

- 37% reduction in perceived stress after 4 weeks (University of Illinois, 2018)

2. Wim Hof Breathing (Controlled Hyperventilation + Retention on Exhale)

- Boosts vagal tone by 21% (PNAS, 2018)

- Reduces inflammatory cytokines (Radboud University, 2014)

- Trains stress resilience (NIH, 2020)

3. Box Breathing (4-4-4-4 Count)

- Used by Navy SEALs to stay calm and alert

- Reduces symptoms of generalized anxiety disorder (GAD)

- Increases heart rate variability and parasympathetic response

- Helps regulate emotional reactivity and decision-making under pressure

4. Brahmari Breathing (Humming Bee Breath)

- Triggers vagus nerve via gentle vocal vibration

- Increases parasympathetic activity by 30% (International Journal of Yoga, 2011)

- Calms the amygdala and reduces hypervigilance

- Lowers blood pressure and supports emotional regulation

🦋 + Butterfly Tapping (Bonus Somatic Technique)

A gentle bilateral tapping practice used in trauma therapy. When paired with Brahmari breath at night, it calms the nervous system, supports emotional release and improves sleep.

- Shown to reduce anxiety by interrupting fear-based neural patterns

- Helps ground the body, regulate cortisol, and aid nervous system discharge

- Used in EMDR and somatic experiencing modalities to promote deep relaxation