EXHALE

Meet Exhale – where ancestral breathing wisdom meets modern neuroscience to transform your everyday experience. This immersive journey teaches you how to harness your breath as a gateway to presence, helping you navigate life with greater awareness, depth, and authentic engagement.

Imagine navigating each day with a deep sense of connection, where external chaos no longer dictates your emotional landscape. These transformative practices will seamlessly integrate into your busy life, offering you practical tools to shift from overwhelm to presence, from reactivity to conscious response.

Your relationship with yourself will deepen significantly. Instead of seeking external validation or ways to numb out, you'll naturally turn inward. This isn't a temporary fix – it becomes your new way of being, a steady foundation from which to meet life's challenges with grace and clarity.

The constant buzz of anxiety will fade, replaced by a grounded sense of purpose. Situations that once overwhelmed you will become opportunities for growth. These practices form your long-term foundation, equipping you with tools for whatever life brings your way.

This isn’t just a breathing program- you're joining a movement to reshape our collective consciousness. By reclaiming your connection to your breath and body, you're contributing to a culture of embodiment , authenticity and presence.

Are you ready to step into this empowered way of being?

38 Lessons

$500

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Opening ceremony

Opening ceremony recording

Follow your breath (Week 1)

Introduction (8.16)

Welcome to EXHALE. This video is a short introduction to EXHALE and a brief overview of this module followed by an introduction to breathing mechanics.

Test your breathing rate (4.50)

In this lesson you will learn how to test your breathing rate and then discover what your breathing rate means for you.

What is good breathing? (The Importance of CO2) (8.04)

This class breaks down the myth that CO2 is just a waste product and discusses the importance of CO2 in order for our bodies to utilize oxygen efficiently. We also touch on the problems that are caused from overbreathing and what it means to have a high ventilation response and a low ventilation response.

Test your CO2 tolerance (Control Pause CP)

This class we will test our CO2 tolerance and interpret your results and three steps to increase your CO2 tolerence.

Added note for building CO2 tolerance

Part 2 and 3 of increasing your CO2 tolerance

Diaphragmatic breathing + Ujjayi breathing (9.06)

We learn how to do diaphragmatic breathing and how to do Ujayii breathing

Summary of week 1 + HWK

Summary of what we learnt this week and our homework practices

Optimize your Breath (Week 2)

Live class ( Week 2)

To embody the act of optimal breathing and learn how to open up your breathing mechanics.

Yogic breathing practice (audio)

Audio practice of the yogic breathing practice

Summary of Week 2 + HMK

Shift your State ( Week 3)

Introduction (6.56)

We begin by being led through a grounding practice and then discuss a brief overview of what you will be learning in this module. Followed by reminders of when to breathe.

The Autonomic Nervous System (6.48)

You will learn an introduction to the Autonomic Nervous System and understand the differences between the parasympathetic and sympathetic branches of the nervous system.

Understanding the Nervous System (13.42)

In this lesson we look at the yin and yang symbol and how it relates to breathing and the nervous system. We dive into Heart Rate Variability (HRV) so that we can understand our nervous systems at a deeper level. Lastly, we see how vagal tone is created from having good HRV.

Nasal cycles + Nasal dominance test (5.31)

We will learn the significance of our nasal cycles and what it can teach us about our nervous system states. We will learn how to test our nasal dominance at any given moment and understand yogic theory on nasal cycles.

Alternate nostril breathing practice: Nadi Shodhana (6.04)

A brief explanation of how to do the Alternate nostril breathing practice- video lesson and audio practice

Summary of Week 3 + HMK

Summary and homework

Shift your state Breath practices (week 3)

Introduction (1.10)

Introduction to 3 shift your state breath practices

Lions Breath practice (Simhasana Pranayama)(4.47)

An example of the Lions breath practice

Voo breath (4.52)

An example of Voo breath practice.

Triangle Breath (6.34)

An example of the Triangle breath practice

Rewire your nervous system ( week 4)

Live class ( Week 4)

Summary of Week 4 + HMK

Breathing practices Week 4

Breath of fire (Kapalbhati pranayama)

Want a practice equal to drinking a cup of coffee? Breath of fire is like a latte for the lungs. Learn tostimulate your symathetic Nervous system with

Coherent breath practice

Learn Coherent breathing

4:8 Relaxation breath

Breath practice to stimulate the parasympathetic nervous system

Reclaim your nervous system (Week 5)

Introduction (week 5) (1.47)

An introduction on what you will learn this week. We will dive deeper into understanding your nervous system and how trauma effects the body.

Polyvagal theory (11.01)

In this lesson you will learn how to understand your nervous system from the levels of response and how trauma effects the nervous system. You will also disover how your cues of danger and safety affect your nervous system and a self- reflection excersize on what your cues of danger and safety are.

The Window of Tolerance (14.26)

In this Lesson we will learn what is the window of tolerance and how you can stay within your window of tolerance and work with it.

Whats your trauma response? (10.18)

This lesson you will learn to understand and become aware of what your dominant trauma responses are and identify your first signs of response