Breathing workshop: for anxiety, sleep and stress

NEXT COURSE LIVE ON ZOOM
SATURDAYS 10 am – 11:30 am
Side view woman breathing in rom.

Training your breathing to put you back in control of body and mind

An informative and practical workshop to learn how to retrain your breathing so you become less anxious, sleep better and have a stress management tool you can use anywhere. You will learn how to:
Breathe correctly for better oxygenation of cells and tissues. Learn the three dimensions of breathing and how to apply them during the day and night.
Train the breath to calm the mind and balance your nervous system
Use your breath to improve focus and attention during the day and learn how to get a good night’s sleep
Empty your stress bucket daily so you start each day with maximum capacity. Overtime this will increase your resilience to stress.
Use the breath in an emergency situation to stop an asthma or panic attack, so you regain your confidence and control.
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This course is for you if:

You worry a lot or often run on nervous energy. You may notice your breathing is erratic or, perhaps you hold your breath without meaning to sometimes.
You suffer from anxiety or experience panic attacks. stress or insomnia.
You use fear of failure to drive your performance and constantly feel like your workload is too big to handle.
You struggle to get to sleep, stay asleep, snore a lot or just don’t feel refreshed when you wake up in the morning.
You regularly feel tense or stressed during the day or wake up at night feeling worried with racing thoughts, a pounding heart and have no idea what to do.

You may also frequently:

Have cold hands and feet:
This is often due to poor circulation which can be related to poor breathing habits
Yawn a lot, sigh a lot or suck in big breaths:
You may be trying to alter your oxygen and carbon dioxide ratios or body pH without even realising it.
Snore a lot or mouth breathe especially at night.
This will upset your breathing chemistry, your body’s acid/alkaline balance (pH) and it dries out your airways, You need a good night’s sleep to have a good day.
Feel stressed and tense during the day. You may feel like you are headed for burn out if you don’t do something soon.

What you will learn:

This is an experiential course. The focus is on learning the exercises. Changing how you breathe is however very counter intuitive. We overcome this resistance by teaching our analytical mind and brain the essential science behind the three main areas of breathing. It’s easier to learn new stuff when you understand why it’s important.

Lesson One – breathing chemistry

Why the ratio of oxygen, carbon dioxide and nitric oxide matters, why it often isn’t balanced and what to do to reset this. Learn and practice the exercises to reset your breathing chemistry, oxygenate your cells and improve focus.

Lesson Two – breathing biomechanics and the diaphragm

Why this matters and why breathing using the diaphragm stimulates your vagus nerve, and how this affects every automatic function the body performs. Learn and practise the exercise to stimulate and improve the function of your diaphragm and increase lung capacity.

Lesson three – cadence of the breath and preparation for altitude training depending on progress, ability and fitness level

How many you should be taking and why this affects your heart, your nervous system and your heart rate variability a fundamental health marker. Learn and practice the exercise to develop this and how to bring it into movement and sleep.

Lesson four – track progress, practice all the exercises increasing the challenge if appropriate

Practice is the only way to learn and integrate and retrain your breathing reflexes. Your body will love it. We revisit all of the exercises and practice them again. Depending on progress we may increase the intensity and add resistance to challenge your body to adapt and change.

What you need to understand

Changing how you breathe can have a significant impact on your health but practice is required to achieve results:

Starting point

You take twenty six thousand breaths a day. You have been breathing this way since you were born. It takes a little time and commitment to retrain this to something better. But I have seen quick results with some folks it all depends on the starting point.

The science and the work

I teach you enough science for you to understand why your breath is fundamental for health and the exercises to work with it to create better breathing habits. You do the work because I cannot do it for you.

We are all unique

Breathing quality is integral to health but results depend on your unique physiology and how much you practice and integrate the exercises.
A group of people applauding.

What to expect during a session

How to assess your breathing
How to track progress
Explanation of the science underpinning the exercises
Practice a different breathing exercises each session both seated and in movement, gradually increasing the intensity as you become more familiar with the exercises
Homework practice and recommendations
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Helpful tools to help you learn, remember and practice:

Book and pencil icon
Exercise sheets describing each exercise plus a homework plan tailored to your lifestyle or training routine.
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Audios MP3 download to follow each exercise
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PDF format book with exercises and information.

Next course:

Four x 1.5 hour zoom calls

SATURDAYS 10 am – 11:30 am


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Side view of people meditating.
Terms and Conditions
T & C's

FAQ

Each session is a 90 minute zoom session. As the course is experiential the timings may be a little unpredictable so please try to allow yourself plenty of time. However the main information and exercises should be covered within this time frame.
This course is the most basic course and should suit everyone but there are some exceptions. These are:
* Do not take this course if you are pregnant.
* If you are on medication of any kind then check with your GP and get your Doctor to approve your attendance.
* The intensity of the exercises should suit most individuals but I also give options to reduce the intensity if needed.
* If you have sleep apnea you won’t be able to do one of the exercises but I provide an alternative.
Click the "Book Now" button to get started on your health journey today.
You can contact me here - email helen@helenmaxwellnutrition.co.uk
Preferably yes, you do. Please make sure you can attend at the specified course dates and time. You will get the recordings as well as the handouts and audio’s to follow for your practice. However I will record the zoom training sessions which will be available on request in case anyone cannot attend due to an emergency.
You need to be able to watch the course on a device such as a laptop, desktop or ipad and I need to be able to see you doing the exercises on screen. You also need to be able to angle your screen so I can see you performing the exercises whilst walking around (a short distance up and down is fine). If this isn’t possible you can move up and down on the spot. You will also need to be able to hear my instructions whilst you are moving.
Ideally leave a gap of 1-2 hours after eating before your class is scheduled. Similar to exercise the exercises are best performed on an empty stomach.
Everybody has there own unique physiology and your response can’t be predicted so there is no guarantee. But if you aren’t happy get in touch so I can see if I can help you.

The Myths and the Science of Breathing

There’s so much more to correct breathing and it’s effect on our health than you might think. Download my FREE eBook to discover why everything you thought you knew about breathing is probably wrong!  
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Take my 3 minute Breathing Quiz.
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