Today's practice is not suitable for beginners or those with adrenal fatigue or feeling overly-exhausted - this is an up-regulating practice. Expect intensity, oxygen, dopamine/serotonin and rush of an excitatory response.

This is a short lesson + practice integrating interoception vs exteroception (ways of experiencing the world via the nervous system).

This is an advanced practice not suitable for beginners - we pulse the spine - there is a bit of a 3 min anatomy lesson on the nexus of the nervous system, your ribs, thoracic spine and breath.

This is a quick restorative sequence you can do on your own when you are exhausted by laptop work for students, remote workers etc. We stretch and open the neck, shoulders, mouth and jaw.

This practice is perfect if you have a high-adrenaline job or are constantly "on" lately. We two quick sets of kaphalabhati breath followed by gentle movements of the spine and ribs with cooling/relaxing breath. It is down- regulating.

Today's practice is advanced and not suitable for beginners or those jumping back without practice for many months. We do two longs sets of "kaphalabhati" and several rounds of a Wim Hof variant with spinal movement.

Today begins with a two-minute lecture on the neuroscience of your diaphragm and into a deeper invitation to shift during our diaphragmatic breath set + breath of fire. Ending with three short sets of bellows.

The invitation in this advanced practice is "how can we invite in positivity and optimism? "How can be on the brighter side of consciousness?" This is not suitable for newcomers or beginners. We do a long set of breath of fire to prepare for longer variations of Tummo breath/Wim Hof.

We begin with focus on your heart - and its relationship to the anatomy of your diaphragm and the theme of resistance. The invitation is "can we turn towards resistance vs running away from it?" My____ is a gift. My "anxiety/tension fill in the blank" as a gift.

This is a restorative practice into the neck and vagus nerve - using breath, sound beginning with a brief neuroanatomy of the vagus. This is a soothing, condensed practice that is excellent for exhaustion, bed-prep, processing stress and anxiety.

Today's breathwork is suitable for beginners/moderate practitioners. We do three sets of KP breath, three sets of bellows (20, 40, 80) and end with "sitali" cooling breath.

This practice is not suitable for beginners or those who haven't practiced breathwork for a long time. It is an intense series of adrenaline-enhancing practices with the visualization of green/blue purification of mind/brain connection.

Today is a calming/down-regulating, soothing breathwork for "catastrophic thinking" - if you are in a state of fight or flight "is EVERY thought I have 1000% true?"

This is a condensed restorative practice for the pelvis, spine and hips. Enjoy!

We begin mellow and get more intense, ending with uplifting "activating" breathwork.

This is a beginner/moderate breathwork friendly practice. This is Sudarshan Kriya - with the invitation of noticing thoughts in your mind and how they vitiate or support you. Breath is way to access mindfulness - being aware of being aware - and offers an invitation of seeing...other ways - and q...

This is a gentle breathwork practice. We do a cooling breath type with spinal flexion and extension, "honey bee breath" as well as intentional breath and movement in the neck, jaw and shoulders.

This is for those of you trapped in fear, overwhelm, tension, hopelessness, depression and catastrophic thinking. This is an advanced practice and not suitable for raw beginners who haven't done any breathwork. The intention is to marry your brain body back together to get angst out of way in ord...

This is best practiced after today's fear-releasing breathwork. It is a shortened restorative sequence helpful for releasing tension.

This is NOT a traditional vinyasa practice with the invitation to "organize chaos" through organizational vinyasa (to consciously place). This is an intermediate flow with non-linear flow including splits, hip openers, W3, breathwork in horse stance, navasana (boat) sequence, inner groin openers ...

I reference the throat region "purification" of the throat, the area from which we are broadcasting information via our voice & inner voice.

This is a mixed breath practice with "breath of fire", "uddiyana bandha", lions breath, jivha bandha (both for facial and cranial nerves) and "brahma mudra" which is a slow, powerful diaphragmatic breath. It's not too intense but excellent for headaches, tension and de-stressing.

This is a staple breathwork practice to the digital studio. It is excellent for moodiness, anxiety and invoking sunshine energy (surya). It is an intermediate practice filled with below breath and breath of fire. One of my favorites!

This practice is not suitable for beginners. It requires an open mind! Or willingness to try. It is invigorating, cooling/intense bellows and Wim Hof styles + integrates visualizing the colors of the Northern Lights into your brain-body. This is breathwork to move overthinking, negative mindset ...