Stress Management & Breathwork Essentials
Seven evenings on what stress does to a body, and what genuinely helps.
Who this is for
People carrying sustained pressure who want something better evidenced than an app. Taught with measurement, so you can see the effect rather than take it on faith.
What you will actually be able to do
- Understand the physiology rather than the metaphor
- Four breathing techniques, practised until they work under pressure
- Recognise where stress ends and a mental health condition begins
- A daily practice short enough that you will keep doing it
Modules
The stress response
What actually happens, on what timescale.
Breathing mechanics
Diaphragm, exhale length, and why the ratio matters.
Four techniques
Taught, practised, and measured.
Sleep and stress
The loop between them, and where to break it.
Limits
When breathing is not the answer.
Day-by-day curriculum
Published in full, because you should know what you are buying before you pay for it.
Day 1
What stress does
The acute response and the sustained one. Physical symptoms people rarely connect to stress. Baseline resting heart rate recorded for every participant.
Day 2
Breathing mechanics
Diaphragmatic versus upper-chest breathing. Hands-on correction. Most people are taught this once and do it wrong for years.
Day 3
Extending the exhale
The 4-6 pattern and why the ratio does the work. Practised with heart rate observed before and after, so the effect is visible rather than claimed.
Day 4
Nadi shodhana and box breathing
Two further techniques, taught properly with contraindications. When each is appropriate, and when it is not.
Day 5
Yoga nidra
A full guided relaxation, then the structure explained so you can use a shortened version yourself.
Day 6
Sleep and the stress loop
Why poor sleep raises stress and stress ruins sleep. Practical protocol for the hour before bed.
Day 7
Building a practice that survives
Habit anchoring, realistic minimums, and what to do on the days it does not happen. Final measurement against Day 1 baseline.
Practical exercises
- Diaphragmatic breathing, corrected individually
- Four techniques practised to competence
- Heart rate measured before and after each session
Assignments
- A daily practice log across the seven days
- One written reflection on what changed and what did not
How the certificate is earned
Demonstration of two techniques plus practice log review
Pass requirement
Attendance-based
Weighting
- Attendance of at least 6 of 7 evenings
- Practice log
- Technique demonstration
Certificate of Participation
Learning outcomes
- Breathe diaphragmatically without thinking about it
- Use four techniques appropriately and know their contraindications
- Explain the stress response to another person
- Recognise when stress has become something needing psychological care
Career opportunities
- Personal use
- Prerequisite understanding for the Yoga & Breathwork Teacher Foundation
Apply for Stress Management & Breathwork Essentials
A fifteen-minute counselling call first, with no fee and no obligation. If this is the wrong programme for you, that is what we will say.