Optimal Breathing Program
Level One:
Foundations of Optimal Breathing
Level One Overview
Section 1. Course Introduction
This brief lesson provides an overview and orientation of the entire BSC program.
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Section 2. Embodying the Principle of Optimal Breathing
This lesson provides the theoretical principle on which the entire Optimal Breathing Program is based, as well as, discusses the concepts of optimization, adaptation, and embodiment.
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Section 3. Breathing: The Fundamental Motion of the Cosmos
Lesson 3.1 Breathing: The Fundamental Motion of the Cosmos
In this lesson we will explore the motion of oscillation, the fundamental motion of the cosmos— and how the oscillating motions of inhalation and exhalation are a microcosm of this cosmic pattern. Next, we'll see how the very first motion of our life is one of a whole body contraction and relaxation— a pattern retained within every cell in our body, and one still expressed within every breath. From here, we’ll be able to appreciate that, in the larger sense, breathing is the rhythmic pumping of fluids— gasses and liquids— into, around, and out of the body.
Lesson 3.2 The Oscillating Mantra
In this lesson we explore a unique oscillating mantra, or vibrational sound, that will deeply relax your body and mind, as well as help us actualize the Principle of Optimal Breathing. This is one of my favorite techniques, and is how I begin every breathing and meditation practice.
Section 4: Breath Cycles
Lesson 4.1 Introduction to Breath Cycles
This lesson introduces the BSC model of breath cycles and the structures on which they are based. Throughout the program we will use this model in many different ways to better understand and engage with our breathing, especially for the breath-control techniques.
Lesson 4.2 The Direct Variables of the Breath Cycle
This lesson introduces the direct variables of the breath cycle: volume, duration, and the structural mechanics.
Lesson 4.3 The Indirect Variables of the Breath Cycle
This lesson introduces the indirect variables of the breath cycle: gas exchange, the breath-brain axes, and fluid dynamics.
Lesson 4.4 Breath Cycles & the Principle of Optimal Breathing
This lesson briefly concludes our theoretical exploration of breath cycles by integrating them with Principle of Optimal Breathing.
Lesson 4.5 Box & Rectangle Breathing
This lesson concludes our introduction to breath cycles by presenting the popular technique known as Box Breathing as a practical means for engaging with the entire structure and variables of the breath cycle. It covers the theory underlying this technique, and how we can manipulate our breathing to better attune our nervous system to the needs of the moment.
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Section 5: Quiet Sitting
Lesson 5.1 Introduction to Quiet Sitting
This lesson introduces the practice sessions for the program, which are called “Quiet Sitting”. The historical concept of quiet sitting is briefly covered, as well as the importance of integrating these practices into your daily routine. These audio practice sessions can be used as a review as well as a daily guided practice.
Quiet Sitting #1 Audio
This first Quiet Sitting audio practice-session reviews the main concepts and practices covered in Sections 2 through 4, as a means for embodying what you have learned thus far.
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Section 6: Building a Breathing Practice
Lesson 6.1 The Six Types of Breathing Practices
This lesson covers the six types of breathing practices: breath training; breath control, breathwork, functional breathing-strategies, breathing meditation, and qigong/neigong. Understanding these distinctions helps you to better clarify your intentions and outcomes within your practice— both with the practices taught in this program, as well as any other practices you’ve learned, or will learn.
Lesson 6.2 The Four Stages of Learning
This lesson presents a model of learning known as the Four Stages of Learning, also known as the Four Stages of Competences. This model is a useful guide to help you along your journey towards optimal breathing.
Lesson 6.3 Modern Approaches to Ancient Methods 1
This lesson introduces an ancient mind-body training formula known as "The Way of Inner Cultivation", a training progression for qigong and neigong that has evolved over 2,500. In this lesson we will cover the basic foundations of this formula, so as to ground you in your breath-training practice, as well as help you better appreciate what will be presented in Level 2.
Lesson 6.4 Structuring Your Practice
This lesson briefly discusses what it means to create a breathing practice, and how to integrate this into your life, and into other practices you may already have.
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"Theory without Action is empty,
Action without Theory is blind."
— my Philosophy 101 professor,
paraphrasing Kant
whose name I’ve forgotten
but whose teachings I cannot