Sanctuary of Stillness | Breathwork Online Course

This is an essential online course – with subtitles available in German and English – designed for anyone seeking emotional and physical wellbeing, and along with it, a lasting change in their lives through the transformative power of breath.

Through this course, you will gain a solid foundation in Breathwork and Pranayama techniques, presented to you in a sequential and easily understandable way.
Additionally, the course also covers some amazing standalone nervous-system regulating techniques, all of them being most practical tools to bring relaxation and balance into your daily life.

We invite you on a journey of cultivating present moment awareness by becoming aligned with the most valuable tool you were born with: your breath.

In an effort to make this work accessible to as many people as possible, we have made the conscious decision to set a very affordable base price, allowing you to determine what you'd like or are able to pay for this course. Because learning about something that is your birthright should not be hindered by financial limitations.

Join this invaluable course, and know that you are warmly welcomed with an open heart.

Minimum base price:
$ 34.99

Recommended price:
$ 54.99

Benefactor price:
$ 89.99

Essentially, these are all suggestions; feel free to pay anything in-between, whatever you want or can. We appreciate you.

  • 1. Sanctuary of Stillness | Course introduction

    8m 15s — 2 text tracks

    This online Breathwork course provides an accessible way for individuals to learn and engage in this transformative practice from the comfort of their own homes. It is more than a Breathwork course because we also cover other science-based nervous system-regulating modalities that you can apply i...

  • 2. Preparation | Opening the body

    14m — 2 text tracks

    Before we become receptive for the subtle body, we open up our entire system with wither our personal Asana practice or like done in this video, with some effective and simple movements that already align our awareness with our breath.

  • 3. Spinal Breathing | Beginners Session

    17m — 2 text tracks

    Benefits of this breathing technique:

    • Opens the energy system as well as respiratory syste.
    • Brings awareness to the present moment, bringing awareness to body and mind
    • Oxygenates the entire system
    • Improves blood circulation
    • Balances nervous system
    • Detoxes body and boosts immunity

  • 4. Spinal Breathing | Session 2

    18m — 2 text tracks

    Benefits of this breathing technique:

    • Opens the energy system as well as respiratory syste.
    • Brings awareness to the present moment, bringing awareness to body and mind
    • Oxygenates the entire system
    • Improves blood circulation
    • Balances nervous system
    • Detoxes body and boosts immunity

  • 5. Vagus nerve explained
    6m 49s — 2 text tracks

    5. Vagus nerve explained

    6m 49s — 2 text tracks

    The vagus nerves play a crucial role in connecting the sympathetic and parasympathetic nervous system. These two systems help regulate the balance between sympathetic and parasympathetic activity. It acts as a communication pathway, transmitting signals between the brain and various organs, helpi...

  • 6. Vagus nerve stimulation | left and right gaze hold

    8m 54s — 2 text tracks

    This vagus nerve stimulation has shown potential benefits in various areas including:

    • Stress-Reduction and Burnout-Prevention by getting back into relaxation.
    • Reduction of depression, mood swings, anxiety.
    • Improved heart health by regulating blood pressure.

  • 7. Vagus nerve stimulation | Viloma Pranayama

    8m 16s — 2 text tracks

    This vagus nerve stimulation has shown potential benefits in various areas including:

    • Stress-Reduction and Burnout-Prevention by getting back into relaxation.
    • Reduction of depression, mood swings, anxiety.
    • Improved heart health by regulating blood pressure.

  • 8. Vagus nerve stimulation | Brahmari Pranayama (Bee Breath)

    8m 4s — 2 text tracks

    Benefits:

    • Stress Reduction:
    The slow exhalation and humming sound activate the parasympathetic nervous system, which promotes relaxation and counters the effects of stress. This can help reduce anxiety, tension, and overall stress levels.

    • Calming the mind:
    The focused awareness on the humm...

  • 9. Opening the respiratory system | Theory

    3m 51s — 2 text tracks

    A healthy respiratory system is the fundament of all the other systems, meaning it has an effect on the nervous system, the endocrine system, the circulatory, the muscle system, and also your energetic system.

  • 10. Becoming aware of your breath | Theory & Session

    10m — 2 text tracks

  • 11. Intention | Commitment | Set & Setting

    7m 29s — 2 text tracks

    Everything starts with intention before it ultimately becomes a habit, then a practice, and eventually, a way of life, a way of being.

  • 12. Merging of the astral with the physical body | Theory & exercise

    10m — 2 text tracks

    When we consciously invite any 'lost' parts from the astral realms back in our physical system and while doing that, thoroughly feel it happening, we bring everything in our system into unity.

  • 13. Nasal breathing theory
    4m 9s — 2 text tracks

    13. Nasal breathing theory

    4m 9s — 2 text tracks

    Why do we breathe through the nose in most of these covered techniques? Breathing through our nose makes sense for many reasons, and opens up the gates to our 'Sanctuary of stillness' in a most gentle way.

  • 14. Pranayama meaning
    2m 58s — 2 text tracks

    14. Pranayama meaning

    2m 58s — 2 text tracks

    Without knowledge of the breath, we cannot become masters. Because when we are unaware of the power of our breath, we want to control the mind.

  • 15. Nadhi Shodhana Pranayama explained | 4-4-4 Session

    12m — 2 text tracks

    Nadi Shodhana, also known as "Alternate Nostril Breathing," is a popular Pranayama technique that aims to balance the flow of energy in the body and calm the mind.

  • 16. Alternate nostril breathing | Follow Up Session

    9m 34s — 2 text tracks

    Nadi Shodhana, also known as "Alternate Nostril Breathing," is a popular Pranayama technique that aims to balance the flow of energy in the body and calm the mind. This is a follow up Session (4-7-8 pattern)

  • 17. The third eye as a focus point

    1m 42s — 2 text tracks

    The third eye — which is the point between your eyebrows — is also known as the inner eye or the sixth chakra.

  • 18. Complete Session 1

    26m

    Der erste Teil ist aufgrund ausstehendem Voiceovers keine 4-7-8 Session, sondern eine 4-4-4.

    Das Video wird in den nächsten Wochen auf die 4-7-8 Session angepasst, danke für euer Verständnis.

    There are no subtitles in the compiled video; for any uncertainties check the original videos (subtitl...

  • 19. Complete Session 2

    12m

    There are no subtitles in the compiled video; for any uncertainties check the original videos (subtitles available)

    Start this exercise after you have opened your body with your Asana practice or some simple exercises like the ones we did in the ‘opening your body’ video.

  • 20. Meditation explained
    6m 35s — 2 text tracks

    20. Meditation explained

    6m 35s — 2 text tracks

    Many definitions of meditation have the same common ground, which is being in the flow in the here and now. With practice, we can all tap into this flow of eternity, over and over again.

  • 21. Ujjayi Pranayama (Ocean breathing) explained

    3m 48s — 2 text tracks

    Ujjayi Pranayama is commonly practiced in Yoga and meditation; it involves inhaling and exhaling through the nose while slightly constricting the back of the throat, and making a sort of a ocean breeze like sound at exhale.

  • 22. Ujjayi Pranayama Session
    7m 0s — 2 text tracks

    22. Ujjayi Pranayama Session

    7m 0s — 2 text tracks

    Some of the benefits of this technique include:

    • Deep and smooth breathing:
    Ujjayi Pranayama encourages deep and smooth breathing. As you inhale, let the breath fill your belly, expanding it fully. Feel the breath rise into your chest, expanding the ribcage. As you exhale, release the breath s...

  • 23. Kapalbhati explained
    2m 43s — 2 text tracks

    23. Kapalbhati explained

    2m 43s — 2 text tracks

    The basic idea of Kapalbhati is that the brain and all parts of the skull are cleansed through short but strong exhalations of air. This Kriya is intermediate to the advanced practice of breathing technique that strengthens your chest, cleanses your abdominal organs, and energizes your circulator...

  • 24. Kapalbhati | Session 1
    10m — 2 text tracks

    24. Kapalbhati | Session 1

    10m — 2 text tracks

    Benefits of Kapalbhati

    • Sharpens focus and minimizes mind chatter
    • Burns fat and detoxes our entire system
    • Prepares us for the subtle breathing patterns that follow
    • Stimulates blood flow
    • Releases stuck energy

  • 25. Kapalbhati | Session 2
    12m — 2 text tracks

    25. Kapalbhati | Session 2

    12m — 2 text tracks

    Benefits of Kapalbhati

    • Sharpens focus and minimizes mind chatter
    • Burns fat and detoxes our entire system
    • Prepares us for the subtle breathing patterns that follow
    • Stimulates blood flow
    • Releases stuck energy

  • 26. Kumbakhas (Breath holds) explained

    3m 1s — 2 text tracks

  • 27. Kapalbhati | Session 3 with breath holds

    19m — 2 text tracks

    Benefits of breath holds:

    • Increased Lung Capacity:
    Breath holds can enhance lung capacity and improve respiratory function by challenging the lungs to expand and contract more efficiently.

    • Oxygen Efficiency:
    Breath holds encourage the body to use oxygen more efficiently, potentially leadi...

  • 28. Write a review
    1m 48s — 2 text tracks

    28. Write a review

    1m 48s — 2 text tracks

    Please leave your short review here, thank you:

    https://www.sacredways.ch/sanctuary-of-stillness

    We have the vision of making this course available in a affordable way to as many people as possible; we appreciate that you share it with a friend or two that may benefit from this work. Thank you.

  • 29. Energy Breathing | Theory & Session 1

    16m — 2 text tracks

    Benefits of Energy Breathing:

    • brings awareness and energy to your entire system
    • brings calmness to the mind
    • re-sets your nervoussystem
    • oxygenates body
    • increases blood flow
    • increases immunity
    • enhances your mood
    • prepares you for subsequent subtle Breathwork practice

  • 30. Present Moment Awareness exercises

    1m 43s — 2 text tracks

    By focusing on the present moment, we become more aware of our thoughts, feelings, and sensations without judgment — although that may be challenging at first, it becomes more and more natural as we maintain our practice.

  • 31. EMDR explained
    8m 27s — 2 text tracks

    31. EMDR explained

    8m 27s — 2 text tracks

    The purpose of bilateral stimulation is to activate both sides of the brain, specifically the left and right hemispheres. This is believed to help the brain process traumatic memories and emotions more effectively by integrating them into the individual's overall memory network. During bilateral ...

  • 32. EMDR Session
    15m — 2 text tracks

    32. EMDR Session

    15m — 2 text tracks

    This exercise may (or may not) bring up a lot of emotions from your subconscious. When in doubt, always seek the assistance of a professional or EMDR practitioner.

  • 33. Lying 8 exercise
    12m — 2 text tracks

    33. Lying 8 exercise

    12m — 2 text tracks

    In a similar way of a hemisphere stimulation as done through EMDR, there is this simple practice you can apply while connecting with your breath before going to sleep.

  • 34. Growing Moon exercise
    10m — 2 text tracks

    34. Growing Moon exercise

    10m — 2 text tracks

  • 35. Bandhas (Body locks) explained

    4m 33s — 2 text tracks

    Bandhas are deliberately applied contractions, so-called locks we make in our body, kinda like a dam that prevents the water to leave a lake in order to then get into a natural flow again.

  • 36. Mula Bandha (Root lock) | Theory & Session

    5m 47s — 2 text tracks

  • 37. Jalandhara Bandha (throat lock) | Theory & Session

    11m — 2 text tracks

  • 38. Uddyana Bandha (upward & uniting Bandha) | Theory & Session

    13m — 2 text tracks

  • 39. Maha Bandha (all three locks) | Theory & Session

    10m — 2 text tracks

  • 40. Energy Breathing — Conscious Awakening Breath | Session 2 with Bandhas

    24m — 2 text tracks

  • 41. Intense Yogic Breathing explained

    3m 0s — 2 text tracks

    This breathing session is also done in a rather dynamic and strong way in order to sort of reset our energetic system while also opening it up to an awareness that takes place on a subtle level.

  • 42. Intense Yogic Breathing Session

    16m — 2 text tracks

    This is a strong breathing exercise. Start with half the intensity for the first time and gradually intensify the breathing and pace as you are coming back to this exercise a few more times.

  • 43. Kapalbhati with Bandhas | Session 1

    9m 11s — 2 text tracks

    Become aware how you can already extend the Bandhas and breath retentions as you go along with your daily practice

  • 44. Kapalbhati with Bandhas | Session 2

    16m — 2 text tracks

  • 45) Bhastrika Pranayama | Theory & Session

    12m — 2 text tracks

    In this practice, the breath is forcefully drawn in and out our abdomen area, we fill it up like a balloon and then deflate it again in a steady, medium-paced rhythm.

  • 46. Pranav Pranayama explained
    8m 41s — 2 text tracks

    46. Pranav Pranayama explained

    8m 41s — 2 text tracks

  • 47. Pranav Pranayama Session
    6m 37s — 2 text tracks

    47. Pranav Pranayama Session

    6m 37s — 2 text tracks

  • 48. Cosmic Breathing explained
    3m 42s — 2 text tracks

    48. Cosmic Breathing explained

    3m 42s — 2 text tracks

    Cosmic Breathing it is not really a complex technique per se, it is more about a state of mind that we wanna bring to this Breathing Session.

  • 49. Cosmic Breathing Session

    20m

  • 50. How to be at peace with your mind

    3m 36s — 2 text tracks

    Our mind is as much our closest ally as it is our most challenging nemesis. So what is it that makes this relationship a tricky one, and what can we do to meet it with understanding, patience, and love to bring a state of equilibrium to it?