Prāṇāyāma Foundation | Breath, Nervous System & Meditation

What you will learn

Over two or three sessions, we build a stable foundation:

– how the breath influences the nervous system, and how subtle shifts in rhythm and awareness can gently move us between activation and rest, effort and ease.
– foundational prāṇāyāma techniques, introduced slowly and with care, so that understanding grows from direct experience rather than effort or control.
– preparatory practices for the lungs and respiratory muscles, gently opening capacity and ease, so the breath can move more freely and without strain.
– the relationship between breath and mind, and how each subtle change in breathing quietly shapes thought, emotion, and inner clarity.
– an introduction to meditation, not as a technique to master, but as a gradual settling into awareness itself, where nothing is forced and everything is allowed to become a little more still.

You are given tools you can begin using immediately in your daily life – simple, accessible practices that can support steadiness, clarity, and a more grounded presence in the midst of ordinary living.

Effects of Prāṇāyāma

With regular practice, you may experience:

– a deeper calm in the nervous system, where the body gradually learns safety, and the mind begins to soften its habitual urgency.
– increased energy and vitality, arising not from stimulation, but from a more balanced and unobstructed flow of breath and life force through the system.
– clearer focus, where attention becomes less scattered and more naturally anchored in the present moment.
– improved sleep, where the nervous system is able to settle more fully into rest, allowing recovery to happen more naturally and deeply.
– reduced stress and anxiety, as the breath becomes a steady companion that gently softens inner tension and restores a sense of ease.
– a stronger connection with the body, where subtle sensations become more perceptible and the body is experienced less as an object and more as a living field of awareness.

Prāṇāyāma does not only affect how you breathe -
– it gradually reshapes how you relate to yourself, to your inner world, and to life as it unfolds, moment by moment.

This is how the course unfolds

– 3 x 90 minutes live online via Zoom, held in a shared space of practice, reflection, and guided exploration, where each session supports both understanding and lived experience of the breath.
– small groups, allowing for attentive and personal guidance, where each participant can be met with care, presence, and enough space to unfold at their own pace.
– space for questions and reflection, where understanding can deepen not only through practice, but through shared inquiry, listening, and quiet contemplation.

As the course takes place online, pulse observation is not included. However, this is offered in person during sessions in Stockholm or on retreat, where we can work more directly with the subtle feedback of the body in real time.

– The course is also offered live at selected times in Stockholm, where the practice can be experienced in person, in a shared physical space of presence, breath, and direct guidance.

– In these in-person gatherings, there is also the possibility of pulse observation, offering a more direct, subtle reading of the body’s internal state as support for the practice.

Who is this course for?

The course is suitable both for beginners and for those with some prior experience. We begin from the essentials, so everyone can meet the practice from where they are. At the same time, the depth of the work allows space for continued exploration and refinement, no matter your starting point.

You do not need to know anything beforehand –
only a willingness to begin, to listen, and to meet the breath with openness and care.

Begin where you are.

You do not need to change your entire life. Only pause enough to notice it.

Du börjar med ett andetag.

And perhaps it is precisely there that something new can begin to take shape – quietly, naturally, in its own time, through the simple act of noticing and returning.