Optimal Breathing Program
Level Three:
Breathing Patterns

Level 3 takes the foundations of breath-cycles developed in Levels 1 & 2 and develops them into a model of breathing patterns, which is ultimately how we breathe in any given situation.

Patterns are expressed everywhere within the cosmos, and nowhere can we better understand them than through the pulsing patterns of our breathing. Properly attuning the patterns of our breathing to the patterns of the moment is to truly master the 'way' of optimal breathing.

Level Three Overview

Lesson 1. Systems Theory I: Revisiting the Breath Cycle

Systems theory provides the most cutting-edge science of life, and as such, is the best tool we have to explore the complexity of breathing and movement— and thus, it is one of the “modern approaches to ancient practices” that Breath-Spine-Core is based upon. In this lesson we will introduce some fundamental concepts of systems theory and systems thinking, and then throughout the rest of Level 3 we will explore these concepts as they relate to the emergence of patterns— thus providing us a theoretical basis for analyzing and cultivating optimal breathing-patterns.

Lesson 2. Visualizing Volume

Being able to visualize the volume of our breathing provides us simple and effective tools to more clearly visualize the 4 phases of our breathing— both within a given breath-cycle, and for a better understanding of working with breathing-patterns. In this lesson we will explore the different volumes within our breathing, and we'll learn how to decode spirograms, which offer simple visual representations of each volume.

Lesson 3. Tidal Breathing

The concept of tidal breathing is synonymous with normal, relaxed breathing. In this lesson I will challenge this convention so that we can better understand and appreciate what it actually means to Tidally Breathe. For as a lifelong surfer and waterman, I have a few unique insights to share when it comes to the ability to naturally "breathe like da beach."

Lesson 4. Systems Theory II: Patterns

Nature is full of patterns. However, in living systems, patterns are more of a verb, an action that gives a regular or intelligible form to something, such as when we pattern our breathing like the rhythmic ebb and flow of the tides. Since life is always in flux, fundamentally, the patterns of life are continuously forming. In this second Systems Theory lesson we will explore the nature of patterns so that we may better understand the patterns around and within us— particularly our breathing patterns.

Lesson 5. Breathing Patterns

A breathing-pattern is a sustained and organized relationship between continuous breath-cycles. And just as a breath-cycle can simply be defined as “a breath”, a breathing-pattern can simply be defined as “how we breathe” in any given moment. In this lesson I will introduce the Breath-Spine-Core model of breathing-patterns, in which we will cover the quantitative and qualitative variables.

Lesson 6. Deep Tidal Breathing

Deep Tidal Breathing is based on the idea of Tidal Breathing, but with a deeper and slower breath. In this lesson we will explore the theory and practice of "Coherence Breathing", which is a scientifically proven method for calming the nervous system through slow and controlled breathing.

Lesson 7. Quiet Sitting

In this seventh Quiet Sitting Lesson we will review Tidal Breathing, Deep Tidal Breathing, and Coherence Breathing.

Lesson 8. Reduced Volume Breathing

For many people, an inability to tolerate increased blood CO2 levels keeps them from being able to breathe slowly, especially in times of stress. In this lesson we will cover the science and techniques of Reduced Volume Breathing, which can be thought of as a gentle form of Breath Hold Training.

Lesson 9. Systems Theory III: Adaptive Systems

Humans are complex adaptive systems, and as such, we are able to adapt to changes in our environment— both external and internal. In this third Systems Theory lesson we will dive deeper into the concept of adaptation, particularly as it relates to our breathing.

Lesson 10. Box Breathing Revisited

Now that we have a deeper understanding of respiratory volumes and Reduced Volume Breathing, in this lesson we will revisit the technique of Box Breathing to learn how it can be used as a gentle form of Breath Hold Training.

Lesson 11. The Double Sigh & Triple Blow

In this lesson we will cover the “Double Sigh and The Triple Blow”, two simple techniques that can be used to quickly reset your nervous system in any situation, but are especially useful techniques that a surfer may use right before, or immediately after, a wave hold-down.

Lesson 12. Systems Theory IV: Systems Change

Although we are Complex Adaptive Systems, complex systems tend to resist changes unless they are made at the right time in the right way— and when it comes to changing our breathing patterns, this is all too common. In this fourth Systems Theory lesson, and the final lesson of Level 3, we will explore the nature of change and transition, and what it means to be an "agent of change" for yourself, and for the world at large.

Lesson 13. Quiet Sitting

In this Quiet Sitting lesson we will review Reduced Volume Breathing, Box Breathing, and the Double Sigh & Triple Blow.