CHAPTER 6

 Breathwork Integration: Practise, Teach, Reflect

In this chapter, we take a moment to pause and reflect.

You’ve spent five weeks exploring breath, building confidence, and applying techniques to your own life. Now, it’s about integrating what you’ve learned and preparing to share it with clarity and care.

This part of your journey is about refining your skills, getting comfortable teaching a few core practices, and learning to feel the effects in your own body first, so you can guide others authentically.

What to Expect in This Chapter:

Safety First – Know when breathwork should and shouldn’t be practised, and how to set safe spaces for different people, places, and times
Regulation Tools – Understand upregulation and downregulation: the why, when, and how of using breath to shift state
Everyday Breathing – Explore the foundations of healthy, sustainable breathing for daily life

Key Techniques to Practise and Teach:

Alternate Nostril Breathing
A powerful tool for balance and calm

  • Focuses the mind

  • Balances masculine/feminine energy

  • Creates a sense of inner stability
    Instructions:
    Sit comfortably. Inhale left nostril → Exhale right → Inhale right → Exhale left. Repeat for 4–10 rounds.

Superventilation
High-impact practice to increase oxygen and shift state

  • Deep, rhythmic inhale and short exhale

  • Typically done in 30–50 breath rounds

  • Followed by breath holds for 1–2 minutes and recovery breath holds
    Practice 2–3 rounds. Always in a safe space, seated or lying down.

Box Breathing
A steady, structured technique for focus and calm

  • Inhale (4 sec) → Hold (4 sec) → Exhale (4 sec) → Hold (4 sec)

  • Repeat 4–10 rounds
    Use before high-pressure moments or to reset mid-day

Your Practice This Week

  • Reflect on the last 5 weeks. What landed? What shifted?

  • Choose 2–3 techniques you feel confident sharing with others

  • Notice how these practices feel in your own body — that’s where your confidence comes from

Bring your stories, your questions, and your curiosities to our next live session. We’d love to hear how you’ve been using your breath and how you plan to share this work moving forward.

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Next Steps

Watch the video and revisit your favourite techniques
Practise your top 2–3 and get comfortable sharing them out loud
Read the reflection prompts in your workbook and jot down any insights
Email Deano at dean@deanogladstone.com to discuss