The way you breathe and the way you think are interlinked. Similar to any other form of training breathwork requires a systematic approach. Here you can find a series of exercises that if practiced regularly will improve your respiratory capacity & your ability to breathe optimally. www.atzanis.com
Breath Holds to Ananta (with Ana Carvalho)
Follow this exercise to help you enter meditation or come into a deep state of relaxation. It can be practiced any time you want to rest or to prepare yourself for sleep. It can also be used as an introductory exercise to hypercapnic training.
Breath training resources: www.atzanis.com/breathwork/
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10/30/2023 • 20 minutes, 32 seconds
Box Breathing Build up (16-24 pc • lvl.1)
Starting from a 4-4-4-4 breath count this breathing exercise will gradually build up to 7-7-7-7. The breath duration starts at 16 and finishes at 24 sec per cycle). At the end, you are likely to experience a blank state of mind.
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10/24/2023 • 12 minutes, 35 seconds
Empty State of Mind (20-36pc • lvl 2)
Follow this exercise to enter meditation. 4-6-4-6 to 4-24-6-2
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10/17/2023 • 37 minutes, 19 seconds
Hypoxic Samavritti (16sec per round)
Samavritti (rectangular breathing) can be used for hypoxic training. It needs to be adjusted to the individual's respiratory capacity. This version will be appropriate for some with a control pause* of aprox. 15-25 sec.
* CP assessment: https://youtu.be/VD5EZYE1OBw
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6/29/2023 • 7 minutes, 15 seconds
Hypercapnic Samavritti (22sec pr)
Samavritti (rectangular breathing) can be used to train our tolerance to CO2. For this to happen it needs to be adjusted to the individual's respiratory capacity. This version will be appropriate for some with a control pause* of aprox. 15-25 sec.
* CP assessment: https://youtu.be/VD5EZYE1OBw
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6/22/2023 • 7 minutes, 25 seconds
Pluto in Aquarius Meditation (with Gahl Sasson)
Pluto just moved to Aquarius. You can listen to this podcast and think through what effects you would like this transit to have in your life.
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Gahl Sasson
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Anastasis Tzanis
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3/31/2023 • 11 minutes, 56 seconds
Soft Breath Vibration
This exercise will help you calm down your nervous system and help you become aware of the subtle movements the breath creates in the body. It is safe to be practiced by everyone including pregnant women.
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3/24/2023 • 7 minutes, 41 seconds
Nadi Shodhana (16-24 pc • x20 rounds) (with Ana Carvalho)
This ANB exercises builds-up from 4-4-4-4 to 4-8-4-8
Breath training resources: www.atzanis.com/breathwork/
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Ana Carvalho
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3/17/2023 • 19 minutes, 37 seconds
Asthma Breathing Recovery (with Patrick McKeown)
In this episode, Patrick McKeown is guiding you through an asthma recovery breathing exercise.
Breath training resources: www.atzanis.com/breathwork/
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Patrick McKeown
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3/10/2023 • 4 minutes, 38 seconds
Surya Chandra Bhedana Kapalabhati (with Ana Carvalho)
In this exercise you will be breathing in from one nostril and exhaling from both in a Kapalabhati way.
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3/3/2023 • 8 minutes, 48 seconds
Get Out Of Your Mind (with Patrick McKeown)
In this episode, Patrick McKeown is guiding you through an exercise aiming to stop any thoughts and bring your attention to your body.
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2/24/2023 • 6 minutes, 1 second
Clear Mind & Box Breathing (with Ana Carvalho)
Follow this exercise to help you relax and regulate your breathing. It can be practiced any time you want to rest or to prepare yourself for sleep.
Breath training resources: www.atzanis.com/breathwork/
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2/7/2023 • 11 minutes, 42 seconds
Ananta Pranayama
Follow this exercise to help you enter meditation or come into a deep state of relaxation. It can be practiced any time you want to rest or to prepare yourself for sleep. It can also be used as an introductory exercise to hypercapnic training.
Breath training resources: www.atzanis.com/breathwork/
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2/3/2023 • 3 minutes, 10 seconds
Empty State of Mind (20-32 pc • lvl. 1)
Follow this exercise to enter meditation. 4-6-4-6 to 4-20-4-4
Breath training resources: www.atzanis.com/breathwork/
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12/14/2022 • 12 minutes
Box Breathing Buildup (16-24 pc • lvl.2)
Starting from a 4-4-4-4 breath count this breathing exercise will gradually build up to 4-8-4-8. The breath duration starts at 20 and finishes at 24 sec per cycle). At the end, you are likely to experience a blank state of mind.
Breath training resources: www.atzanis.com/breathwork/
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12/5/2022 • 8 minutes, 53 seconds
Empty State of Mind (20-24 pc • lvl. 1)
Starting from a 4-6-4-6 breath count this breathing exercise will gradually build up to 4-14-4-2. The breath duration starts at 20 and finishes at 24 sec per cycle. At the end, you are likely to experience a blank state of mind.
Breath training resources: www.atzanis.com/breathwork/
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11/28/2022 • 8 minutes, 47 seconds
Empty State of Mind (16-20pc • lvl. 2)
This exercise can be used for meditation, resetting the breathing cycle, or gently waking up the body first thing in the morning. It starts at 4-4-4-4 and ends at 4-6-4-6.
Breath training resources: www.atzanis.com/breathwork/
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11/21/2022 • 4 minutes, 40 seconds
Left Nostril Box Breathing (lvl.2)
With Left Nostril Breathing (Chandra Bedhna Pranayama) we block the right nostril and breathe only from the left 3-7-3-7. This will promote an increase in sympathetic activity on the left side of the body and an increase in parasympathetic activity on the right side of the body.
Breath training resources: www.atzanis.com/breathwork/
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11/21/2022 • 6 minutes, 45 seconds
Alternative Nostril Box Breathing (12-20 pc • lvl. 2)
Starting with a count of 12 and finishing with a count of 20 per breath, this is an Alternative Nostril Breathing exercise.
x5 3sec
x5 4sec
x2 5sec
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11/20/2022 • 7 minutes, 30 seconds
Reset your Breath (w. music)
Our breath has 4 stages. Those that hyperventilate will spend the most energy inhaling. Gradually building up the exhalation and the breath holds that should naturally occur in between should improve the overall respiratory function and induce a sense of calmness.
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The background track is from: Selva de Mar • WALKING TALKING
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11/16/2022 • 11 minutes, 8 seconds
Buddha Belly
One of the easiest ways to make the diaphragm move is to get the belly moving. This is an introductory exercise to diaphragmatic breathing. If you don't like Buddha, think of your belly like one of a beautiful animal standing near Lake Malawi.
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11/9/2022 • 3 minutes, 39 seconds
Easy Breath Holds
Easy Breath Holds
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11/2/2022 • 5 minutes, 21 seconds
Coherent Breathing (Guided)
Guided Coherent Breathing
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10/26/2022 • 3 minutes, 57 seconds
Soft Breathing + Body Awareness
Soft Breath & Body Awareness
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10/19/2022 • 6 minutes, 45 seconds
Prolong Your Exhalation (w. music)
Of the 4 stages of our breathing, exhalation is the one that has the most calming effect on our nervous system. Elongating your exhalation can help bring the body into a deep state of relaxation.
Breath training resources: www.atzanis.com/breathwork/
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10/12/2022 • 10 minutes, 13 seconds
Breathe with a Seal
Aquatic Breathing Series
Total time: 5 mins
60 bpm
Breathing part: 3:08 - 1:32 - 4:20
7.5 breaths per minute
8 sec per breath : Inhale 1.5 - Pause 2.5 - Exhale 4 sec
Breath training resources: www.atzanis.com/breathwork/
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9/28/2022 • 5 minutes
Box Breathing Buildup (generic)
This is a hypercapnic breathing exercise. At the end I expect you feel calm and centered. #hypercapnictraining
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9/28/2022 • 8 minutes, 48 seconds
Count your Breaths
The way we think and the way we breathe are very much linked. This breathing exercise can help you improve your concentration.
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9/21/2022 • 9 minutes, 51 seconds
Improve Your In Out Ratio 1-2 to 1-4
The ratio of inhalation to exhalation is the 2nd most important factor you can influence after slowing down your breath. On top of that once your respiratory capacity improves you will be able to maintain a healthy in : out ratio throughout the day.
Breath training resources: www.atzanis.com/breathwork/
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9/14/2022 • 7 minutes, 5 seconds
Prolong Your Exhalation
2nd Prolonged exhalations, 1:2, 1:3 ratio
If during this exercise you regularly: (a) feel suffocated (b) get sleepy it's an amber flag regarding your respiratory capacity.
Breath training resources: www.atzanis.com/breathwork/
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9/9/2022 • 4 minutes, 31 seconds
Breathe Well Effortlessly
For most people, their ability to breathe is taken for granted, and rightly so as our breath follows us throughout life. When you stop breathing you will no longer have to worry about meetings, to-do lists, or anything really. At the same time:
We bare the consequences of poor breathing habits the same way we pay the price of poor posture. Anxiety or lower back pain are just the symptoms.
Breath training resources: www.atzanis.com/breathwork/
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9/9/2022 • 4 minutes, 3 seconds
Strengthen Your Brain - Heart - Gut - Axis
A relaxation exercise that can be useful for people with anxiety or digestive problems.
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9/7/2022 • 4 minutes, 54 seconds
Reset Your Breath
Reset Your Breath
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8/31/2022 • 4 minutes, 30 seconds
Calm your Nervous System
Calm Nervous System
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8/31/2022 • 7 minutes, 12 seconds
Wim Hof Breathing x3 w. Piano Music
x3 rounds of the Wim Hof Breathing the way I like to guide them. As everyone's respiratory capacity varies I am assuming here the practitioner is able to comfortably hold his/her breath after the initial phase for ~ 2mins.
I only teach the Wim Hof breathing privately for the last 2 years adjusting the # of breaths and length of holds to my client's respiratory capacity. I hope you enjoy this generic version.
Disclaimer: If you are suffering from ANY condition or are pregnant or under 18 years old, don't practice that.
Happy training!
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8/24/2022 • 28 minutes, 30 seconds
Elongate your Breath
Breathing soft requires good respiratory function. The first step to soft breathing is to elongate your breath,. Practice this exercise to the point that it doesn't cause anxiety. If it does, stop take a break and start again. After a while you will improve your resilience to CO2 and notice an improvement in your stress levels following the exercise. #hypercapnictraining
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Background music: Selva de Mar Msica Para Planchar
8/17/2022 • 7 minutes, 43 seconds
Relax & Switch Off
Relax & Switch Off
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8/10/2022 • 30 minutes, 51 seconds
Soft Breathing
The purpose of this exercise is to temporarily build up the levels of CO2 in the body and thus improve our tolerance to it. #hypercapnictraining
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Background music: Marcus veda - Rocket Yoga Booka Shadow MiXx
