Breathwork with Anastasis: Recent Episodes
Anastasis Tzanis
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.
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This exercise is designed to help you enter meditation.
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This exercise is a regression of the Empy State of Mind (16-24 • lvl 2)
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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.
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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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Follow this exercise to enter meditation. 4-6-4-6 to 4-24-6-2
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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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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
Breath training resources: www.atzanis.com/breathwork/
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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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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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This ANB exercises builds-up from 4-4-4-4 to 4-8-4-8
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In this episode, Patrick McKeown is guiding you through an asthma recovery breathing exercise.
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Patrick McKeown
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In this exercise you will be breathing in from one nostril and exhaling from both in a Kapalabhati way.
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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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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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Anastasis
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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/
For press inquiries, corporate trainings & private consultations: info @ atzanis.com
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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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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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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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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.
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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.
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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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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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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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Easy Breath Holds
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Guided Coherent Breathing
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Soft Breath & Body Awareness
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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.
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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
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This is a hypercapnic breathing exercise. At the end I expect you feel calm and centered. #hypercapnictraining
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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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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.
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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.
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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.
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A relaxation exercise that can be useful for people with anxiety or digestive problems.
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Reset Your Breath
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Calm Nervous System
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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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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
Relax & Switch Off
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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