Breathwork Practice Guide: Pranayama, Box Breathing, and Conscious Breathing Techniques

Knowing that breathwork is beneficial is very different from actually having a reliable practice. Many people encounter individual techniques but never develop a coherent framework for choosing the right method at the right moment, sequencing techniques safely, or building a consistent routine. This course provides exactly that structure. By the end of this course you will be able to correctly execute at least six core breathwork techniques, select an appropriate technique based on your current state and goal, sequence multiple techniques into a coherent session, track your subjective responses using a simple self-observation log, and troubleshoot common difficulties like dizziness, hyperventilation, or racing thoughts. What you will learn: - Diaphragmatic breathing: how to establish it as the baseline before learning any other technique - Nadi Shodhana (alternate nostril breathing): step-by-step instruction and its traditional purpose in balancing the nervous system - Kapalabhati (breath of fire): technique, rhythm, contraindications, and appropriate duration - Box breathing: four-count protocol, variations for different arousal levels, and common applications - Extended exhale breathing: how a longer exhale relative to inhale activates the parasympathetic response - Ujjayi (victorious breath): the mechanics of the slight constriction and how it regulates practice - Session templates: short (5-minute), medium (15-minute), and extended (30-minute) practice sequences for different contexts - A self-observation worksheet for logging sensations, mood shifts, and practice patterns over time Each technique section includes written instructions, timing tables, a worked example of a complete practice round, and a troubleshooting note. Session templates come with rationale explaining the sequencing logic. The course also includes a two-week practice journal template to help you build consistency. All exercises are presented in text-based instructional format. This course is suitable for anyone who wants a practical, well-structured breathwork practice. No prior experience is required. Please note that this course is educational in nature; individuals with respiratory conditions, cardiovascular disease, pregnancy, or psychiatric history should consult a qualified health professional before attempting intensive breathing techniques.