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Breathing

The Art of Breathing

Explore the power of the breath – learn how to balance your body and mind through different breathing techniques.

In English with Ulrica Norberg

Length10 weeks
Access12 months
Lessons67

You’ll pay

€136.27

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Explore the power of the breath – how it affects your body and mind, and how to use different techniques. Get the tools to start your pranayama practice to release stress and find focus.

BreathingStress And AnxietyYoga Teachers

Program content

67 lessons

1Course introduction3 lessons · 28Min

Introduction

Welcome to the first part of the course – where you'll get to know the course, and the breath. Ulrica will talk about why the breath is so important and the basics of breathing to prepare you for the coming weeks. 

Please make sure to listen to the three lectures and to read through the course syllabus before moving on to week one. This will help you get more out of the rest of the course. All the lectures during the course are important for you to enhance your practice.
  1. About the course3 min
  2. Introduction to pranayama15 min
  3. The basics of breathing10 min
2Week 16 lessons · 1H23Min

Week 1: Breathe

During the first week of the course, you will get the first pep talk of the course, for this first segment, but also the first of two pre-pranayama yoga classes, that you'll be practicing the first seven weeks. 

You'll get to practice the technique Full complete breath, and in this week's lecture, you will learn more about breath and the nervous system.
  1. Pep talk 13 min
  2. Breath and nervous system10 min
  3. About Full complete breath
  4. Finding the seat10 min
  5. Pre-pranayama class30 min
  6. Breathing technique: Full complete breath30 min
3Week 24 lessons · 1H

Week 2: Moving on

This week you'll get to practice the breathing technique Padadirsasana along with the first reoccurring pre-pranayama yoga class. And in this week's lecture, you'll learn how your breath affects the body. 
  1. Breath and the body10 min
  2. About Padadirsasana
  3. Pre-pranayama class30 min
  4. Breathing technique: Padadirsasana20 min
4Week 34 lessons · 1H

Week 3: Flow

It's time to learn the technique the Pendulum and learn about breath and the mind.
  1. Breath and the mind10 min
  2. About the Pendulum breath
  3. Pre-pranayama class30 min
  4. Breathing technique: The Pendulum20 min
5Week 47 lessons · 1H20Min

Week 4: High & Low

During this fourth week, you'll learn two different breathing techniques, Brahmari and Sitali. In this week's lecture, Ulrica talks about the breath and the soul.
  1. Breath and the soul10 min
  2. About: Brahmari
  3. About Sitali
  4. Pre-pranayama class30 min
  5. Brahmari20 min
  6. Sitali (introduction)5 min
  7. Sitali (practice)15 min
6Week 54 lessons · 55Min

Week 5: Energize

In this week's lecture, you will learn how pranayama can be an energizing tool for you. You'll get to practice the Ujjayi pranayama breathing technique and energize your body and mind. 
  1. Breath is life10 min
  2. About Ujjayi
  3. Pre-pranayama class30 min
  4. Ujjayi pranayama15 min
7Week 66 lessons · 1H8Min

 Week 6: Individualize

This week you'll get an overall introduction to alternative nostril breathing. The first of these techniques is Nadi shodana, which will be this week's focus. You will also learn how breathing techniques works differently for different individuals. 
  1. Alternative nostril breathing3 min
  2. Breath and individuality15 min
  3. About Nadi shodana
  4. Pre-pranayama class30 min
  5. Nadi shodana (introduction)10 min
  6. Nadi shodana (practice)10 min
8Week 78 lessons · 1H10Min

Week 7: Dim or brighten

During this week you'll be introduced to the two final breathing techniques of the course, before starting to deepen your practice from next week and forward. These two, Chandra bhedana and Surya bhedana, also belong to the family of alternative nostril breathing. 

You will also get an introduction to bandhas, the physical "locks", that can be used in your practice, and will get to practice the first pre-pranayama yoga class for the last time. 
  1. Bandhas – what are they & how to use them?10 min
  2. About Chandra bhedana
  3. About Surya bhedana
  4. Pre-pranayama class30 min
  5. Surya bhedana (introduction)5 min
  6. Chandra bhedana (introduction)5 min
  7. Surya bhedana (practice)10 min
  8. Chandra bhedana (practice)10 min
9Week 811 lessons · 2H18Min

Week 8: Time to practice

To get the most out of the breath we need some tools and techniques. During this week you'll get to fill your toolbox even more with the different pranayama techniques you've gotten to practice in the previous weeks. Techniques that all have their own unique qualities. You will get to practice one breathing technique per day during this week. 
 
First, you will get a new pep talk and a lecture on kumbhaka – breath retention – and how this can enhance your practice. You will also be introduced to a new pre-pranayama practice with asanas, physical poses, that will help your body get the most out of the techniques. 

  1. Pep talk 23 min
  2. Kumbhaka – breath retention5 min
  3. About Kumbhaka
  4. Pre-pranayama class 230 min
  5. Day 1: Nadi shodana10 min
  6. Day 2: Ujjayi pranayama15 min
  7. Day 3: Brahmari20 min
  8. Day 4: Nadi shodana10 min
  9. Day 5: Brahmari20 min
  10. Day 6: Ujjayi pranayama15 min
  11. Day 7: Nadi shodana10 min
10Week 99 lessons · 2H30Min

Week 9: Keep it up

This week you'll get to continue to practice one technique per day, now trying some other of the techniques you've previously been introduced to. This is to help you continue deepening your practice and getting into a daily pranayama routine. 

You'll also be introduced to one final tool that can be used to enhance your practice, mudras – hand gestures. 
  1. Mudras – what are they & how to use them?5 min
  2. Pre-pranayama class 230 min
  3. Day 1: Full complete breath30 min
  4. Day 2: Padadirsasana20 min
  5. Day 3: Pendulum20 min
  6. Day 4: Nadi shodana10 min
  7. Day 5: Brahmari20 min
  8. Day 6: Surya bhedana5 min
  9. Day 7: Chandra bhedana10 min
11Week 105 lessons · 38Min

Week 10: Setting up your own practice

Welcome to the final week of the course! It is now time to start using the tools in your toolbox in order to build your own pranayama practice. 
 
This week includes a final pep talk and setups that will help you on your way, along with the pre-pranayama yoga class.
  1. Pep talk 33 min
  2. Find your practice5 min
  3. Pranayama & Ayurveda
  4. Pre-pranayama class 230 min
  5. Course evaluation

Summary

The Art of breathing – online course

Welcome to this breathing course with yoga master Ulrica Norberg. During 10 weeks we will explore the breath, physiology, and the art of yogic breathing; Pranayama.

We will look into how to sit properly, and what poses, asana, can help to bring more tension out of our breath and to strengthen our inner energy. You'll learn the most common pranayama techniques and practice them in order of one technique a week.

You will have access to lectures and text documents and other supporting material about the techniques and how to master them. All of this to inspire you to start a regular pranayama practice. We hope that you through this course will begin to integrate this amazing practice into your daily life to live a more healthy, balanced, and inspired life.

Learn more in the introduction video and by reading the course overview! 

Included in the course

  • Guidance by Ulrica Norberg
  • 18 lectures
  • 9 different guided breathing techniques
  • 2 yoga classes
  • Written documentation for yoga teachers
  • Access to all the content for 12 months

Photo: Andreas Lundberg