MASTER YOUR BREATH
WORKSHOP JULY 2021

Welcome! Here you will find recordings, videos, documents and guided practices.

Week 1

28-Day Breathing Challenge
(also part of your materials)

Presentation of Week 1

To-do's for the first weekend

Attend the live Sessions on Saturday and Sunday or watch the recording below
Join the Facebook Group
Answer the questions of the Breathing and Health Questionaire in the manual and write down the total number of points
Measure your pulse and test your lung function and write the numbers down under step 4, day 1)
Fill out Steps 2, 3 in the Improve your Breathing Manual (Explanations you can find in the video below)
Do the Lung function test and measure your pulse in the morning after waking up and write them down in Step 4, Day 1

To-do's for the first WEEK

Start your day with 10-20 Minutes of Breathwork:

Gratitude - Forgiveness - Asking for Guidance & offering Trust

Neck, shoulder and spine mobilization

3x Pre-Uddiyana (Sucking up the belly through lifting the ribs after exhaling fully and holding the breath)

Relaxing the belly and pulling in the lower belly while keeping the upper belly expanded

Brahma Mudra - Turning your head left, right, up, down

Finding the space in belly, ribs, through the lift in the heart and in between your shoulder-blades to breath into

15 breaths in a ratio that feels comfortable, for example 4 sec in, pause 2 sec, 6 out, 2 sec pause

Lie down and take rest

Any new activity starts with an awareness of the 6 principles of conscious breathing - start with amazing alignment, breathing while using mainly your diaphragm and always through your nose
Start using the Sleep Tape, the Relaxator and do any physical activity with your mouth closed - track your engagement in the manual
Ask yourself throughout each day: Am I having Fun right now? And what can I do right now to feel better and breathe better?
Post your commitment and any wins to celebrate in the Facebook Group - Share your beautiful energy with the everyone :)

Recording Saturday 17.7.2021

Recording Sunday 18.7.2021 PRACTICE

Recording Sunday 18.7.2021 Lecture

Walk through of the Manual for the 28-Day Improve-Your-Breathing Challenge

Measure your pulse and test your lung function

For breathing test: Use the stop watch on your smart phone. Set Relaxator on highest resistance. Exhale fully, then start the stop watch and breathe in for 6 seconds, exhale through the Relaxator as long as you can. Write down the score in the manual (step 4) under Breathing for days 1 - measure pulse and breathing capacity again on days 8, 15, 22 and 28.
If you do not have a stop watch, use this one: https://www.timeanddate.de/stoppuhr/

Week 2

Presentation of Week 2: Principle 2 - Breathe low

To-do's for the second week

Attend the live Sessions on Saturday and Sunday or watch the recording below
Breathing and eating: Only take food into your mouth while exhaling through your nose :)
Breathing and talking: Breathe in through your nose also when you are talking. Observe how this affects the way you talk, the way you enunciate the words, the way your voice carries and the way your listeners are listening and hearing you. 
Fill out step 5 of the 28-day Challenge Manual for the first week. Then choose 1-3 situations where your breathing was particularly improvable and pay particular attention in these situations in the next week.
Measure your pulse and test your lung function and write the numbers down under step 4, day 8)
Do the Lung function test and measure your pulse in the morning after waking up and write them down in Step 4, Day 8
Continue to put your awareness on your breathing with every new activity that you start.
Ask yourself throughout each day: Am I having Fun right now? And what can I do right now to feel better and breathe better?
Post your commitment and any wins to celebrate in the Facebook Group - Share your beautiful energy with the everyone :)

Recommended daily practice

Start your day with 10-20 Minutes of Breathwork:

Gratitude - Forgiveness - Asking for Guidance & offering Trust

Neck, shoulder and spine mobilization

3x Pre-Uddiyana (Sucking up the belly through lifting the ribs after exhaling fully and holding the breath)

Relaxing the belly and pulling in the lower belly while keeping the upper belly expanded

Simha Mudra 5x - Crossing the ankles, hands on knees, reach your tongue out, gaze up, mouth open, fingers lifted

Brahma Mudra 3x - Turning your head left, right, up, down

Finding the space in belly, ribs, through the lift in the heart and in between your shoulder-blades to breath into

15 breaths in a ratio that feels comfortable, for example 6 sec in, pause 2 sec, 12 out, 2 sec pause

Lie down and take rest

Recording Saturday 24.7.2021

Week 3

Presentation of Week 3: Principle 3 & 4 - Nose Breathing & Effects of CO2

To-do's for the third week

Attend the live Sessions on Saturday and Sunday or watch the recording below
Hug at least one person every day for min. 20 seconds focusing on long exhales
Fill out step 5 of the 28-day Challenge Manual for the second week. Then choose 1-3 situations where your breathing was particularly improvable and pay particular attention in these situations in the next week.
Measure your pulse and test your lung function and write the numbers down under step 4, day 15)
Continue to put your awareness on your breathing with every new activity that you start.
Ask yourself throughout each day: Am I having Fun right now? And what can I do right now to feel better and breathe better?
Post your commitment and any wins to celebrate in the Facebook Group - Share your beautiful energy with the everyone :)

Recommended daily practice

Start your day with 10-20 Minutes of Breathwork:

Gratitude - Forgiveness - Asking for Guidance & offering Trust

Smile-to-your-organs meditation

Neck, shoulder and spine mobilization

3x Uddiyana Kriya (Sucking up the belly through lifting the ribs after exhaling fully and holding the breath)

3x Agni Sara

(Pre-)Kapalabhathi - as you start to separate upper and lower belly, start to pump out the breath from the lower belly, passive inhale 3x 10 pumps

Simha Mudra 5x - Crossing the ankles, hands on knees, reach your tongue out, gaze up, mouth open, fingers lifted

Brahma Mudra 3x - Turning your head left, right, up, down

Finding the space in belly, ribs, through the lift in the heart and in between your shoulder-blades to breath into

15 breaths in a ratio that feels comfortable, for example 6 sec in, pause 2 sec, 12 out, 2 sec pause

Lie down and take rest

Recording Saturday 31.7.2021 Practice

Recording Saturday 31.7.2021 Lecture

Recording Saturday 1.8.2021 Practice

Recording Saturday 1.8.2021 Lecture

Week 4

To-do's for the fourth week

Attend the live Sessions on Saturday and Sunday or watch the recording below
Fill out step 5 of the 28-day Challenge Manual for the third week. Then choose 1-3 situations where your breathing was particularly improvable and pay particular attention in these situations in the next week.
Measure your pulse and test your lung function and write the numbers down under step 4, day 22)
Continue to put your awareness on your breathing with every new activity that you start.
Ask yourself throughout each day: Am I having Fun right now? And what can I do right now to feel better and breathe better?
Post your commitment and any wins to celebrate in the Facebook Group - Share your beautiful energy with the everyone :)

Recommended daily practice

Start your day with 10-20 Minutes of Breathwork:

Gratitude - Forgiveness - Asking for Guidance & offering Trust

Smile-to-your-organs meditation

Neck, shoulder and spine mobilization

3x Uddiyana Kriya (Sucking up the belly through lifting the ribs after exhaling fully and holding the breath)

3x Agni Sara

(Pre-)Kapalabhathi - as you start to separate upper and lower belly, start to pump out the breath from the lower belly, passive inhale 3x 10 pumps

Simha Mudra 5x - Crossing the ankles, hands on knees, reach your tongue out, gaze up, mouth open, fingers lifted

Jiva Bandha - Tongue Lock on the upper palate

Brahma Mudra 3x - Turning your head left, right, up, down

Finding the space in belly, ribs, through the lift in the heart and in between your shoulder-blades to breath into

15 breaths (Alternate Nostril Breathing) in a ratio that feels comfortable, for example 6 sec in, pause 2 sec, 12 out, 2 sec pause

10x Brahmari

Lie down and take rest

Recording Saturday 7.8.2021 Practice & Lecture

Week 5

To-do's for the fifth week

Presentation of Week 4/5

Fast for 12, 18, 24 hours - whatever gets you out of your comfort zone
Fill out step 6 and 7 once you get to the end of the 4 weeks. Once filled out, take a picture of step 7 and send it to me (I will handle it anonymously - just curious about the results). 
Measure your pulse and test your lung function and write the numbers down under step 4, day 28 and also on step 7)
Continue to put your awareness on your breathing with every new activity that you start. Add difficulty as discussed (physically more demanding activities, simulated high altitude training etc.) Let me know if you are unsure what your next step is.

Recommended daily practice

Start your day with 10-20 Minutes of Breathwork:

Gratitude - Forgiveness - Asking for Guidance & offering Trust

Breathing fully while having an active core - exercises / or incorporated into your Ashtanga Practice

3x Uddiyana Kriya (Sucking up the belly through lifting the ribs after exhaling fully and holding the breath)

3x Agni Sara

(Pre-)Kapalabhathi - as you start to separate upper and lower belly, start to pump out the breath from the lower belly, passive inhale 3x 10 pumps

Simha Mudra 5x - Crossing the ankles, hands on knees, reach your tongue out, gaze up, mouth open, fingers lifted

Jiva Bandha - Tongue Lock on the upper palate

Brahma Mudra 3x - Turning your head left, right, up, down

15 breaths (Alternate Nostril Breathing or simple) in a ratio that feels comfortable, exploring Retention (Kumbhaka), for example 6 sec in, Hold 6 sec, 12 out, 2 sec pause

10x Brahmari (Male and Female Bee)

Lie down and take rest

Recording Saturday 14.8.2021 Practice & Lecture

Note: We are doing Brahmari - the bee sounding breath - at the end of the practice. I called it Brahma Mudra by mistake.

Week 6

To-do's for the sixth week

Presentation of Week 6

Watch Marshall Rosenberg's NVC intro-workshop to understand the separation of observations, feelings, needs and requests

1. Connect and verbally name your feelings and needs throughout the day - especially when you get upset. If you loose yourself in an angry situation, then reflect afterwards what happened or triggered you (Observable behavior), and what you were feeling and needing in that moment (that made you act in the way you didn’t want to act).


2. Every day do the meditation from Sunday’s workshop and tune into your new potential. Feel free to explore and develop that potential and let it get more precise and colorful with details every day. Ideally do the kriyas before the meditation so you keep working on them and then have the breathing practice within the meditation.

Recommended daily practice - Meditation "Tune into new potentials" - you can download the file and put it on your phone!

Recording Saturday 21.8.2021 Practice & Lecture

Recording Saturday 22.8.2021 Practice & Lecture

Week 7

To-do's for week 7

Pranayama Manual

Every day, read a couple of pages, based on your curiosity of that day

If you haven't done so, watch Marshall Rosenberg's NVC intro-workshop to understand the separation of observations, feelings, needs and requests

1. Connect and verbally name your feelings and needs throughout the day - especially when you get upset. If you loose yourself in an angry situation, then reflect afterwards what happened or triggered you (Observable behavior), and what you were feeling and needing in that moment (that made you act in the way you didn’t want to act).
2. Every day do the meditation from Sunday’s workshop and tune into your new potential. Feel free to explore and develop that potential and let it get more precise and colorful with details every day. Ideally do the kriyas before the meditation so you keep working on them and then have the breathing practice within the meditation.

Recommended daily practice - Meditation "Tune into new potentials" - you can download the file and put it on your phone!

New: Throughout the week, observe your thoughts and catch any "STORY" that comes up such as "I cannot do this", "I am not good enough" etc.

Keep doing the Kriyas (Uddiyana, Agni Sara, Kapalabhati, Simha Mudra, Jiva Bandha, Brahma Mudra) and breathwork (1:2 or 1:1:2 ratio)

Recording Saturday 28.8.2021 Practice & Lecture

Week 8

To-do's for week 7

Presentation Week 8


Ayurveda Test


Do the Ayurveda Test
Answer the email to get your personalized Pranayama Prescription

Do your daily Breathing practice and continue to improve your breathing patterns! Never stop exploring :)

Recording Saturday 4.9.2021 Practice & Lecture

Recording Sunday 5.9.2021 Practice & Lecture

Practices

Short Practice for Week 1 (23min)

Short Practice for Week 2 (29min)

Stretching & Mobility Routine to support better breathing (17min)

PRANAYAMA TUTORIAL/GLOSSARY 

Note: Theses Pranayama Resources are not necessarily guided practices. They serve to show the key points of each technique or concept.

Supporting Techniques / Kriyas / Mudras

Uddiyana Kriya / Nauli

Stay with step 1 until you have mastered it 90%, before you move onto step 2 and then 3.

1. standing with bend knees, exhale fully leaning forward, then draw the diaphragm up passively

2. push/release the rectus abdominus out while maintaining step 1

3. let the rectus move around, first left and right, then in a circular motion.

Agni Sara

...

Brahma Mudra

...

Kapalabhati

...

Simha Mudra

...

Jihva Bandha

...

Pranayama Techniques

Basic Pranayama Techniques

Blueprint of the Breath during Pranayama

...

Nadi Shodana

...

Brahmari

...

Dosha Balancing Pranayama Techniques

Surya Bedhena / Chandra Bhedena

Ujjayi

Shitali / Sitkari


Advanced Pranayama Techniques

Bhastrika (advanced Technique - only do when prescribed by teacher)


If you have any questions, write me at tom@tomrichter.yoga

© Tom Richter - All Rights Reserved.

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