Breathwork Exercises

Practice, Preparation & Tips From the Book “Feel to Heal” by Giten Tonkow – BBTRS Founder

Self Practice Session structures from Giten’s book “Feel to Heal-Releasing Trauma Through Body Awareness and Breathwork

Throughout this book, we have discussed processes and cautions. Before attempting a solo session, please read the entire book. Take extra care if you have limited movement, lung capacity, or muscle tone; if you  know yourself to react strongly to stimulation; if you suffer from chronic injury or illness, or are recovering from an ailment; or if there are any  other circumstances in which common sense would signal caution (see Chapter 10 for more on age, physical limitations, contraindications, and other considerations).

When setting up your practice space, also use common sense. Set the room’s temperature at a comfortable level; make any necessary adjustments so as to maintain this temperature for at least an hour. Arrange the space so that there is nothing you might knock into.

There will be no one to scoot a cushion under your elbow, so make a padded area that’s the size of at least a single bed, and even a double bed, if you can. Place a box of tissues and a bottle of water where you can reach them. Wear clothes you can move easily in, like yoga or exercise clothes; working without clothing is also fine if this is natural for you. Schedule plenty of time for the session, and don’t plan to immediately rush off to do anything important, like a vote in Congress or operate machinery. Give yourself time to ground and feel “like yourself” before moving on.

There are several demonstration videos on our YouTube Channel. Viewing them can prepare a person for the overall experience. In addition, when setting up to work alone, sound can be very beneficial. You can use the same sort of music you might use in a massage session or download BBTRS-specific soundtracks from Spotify. Just search “Giten Tonkov” on the Spotify app or website.

Finally, you can set timers, preferably using gentle bell sounds or something that doesn’t jar you, to signal rounds. That is, have a bell signify when to go back to resource and another to stimulate another breathing segment.
Before launching into an actual session, let’s begin by getting used to some of the BBTRS elements. Assuming you have no physical injuries or limitations that contraindicate them, try these short experiences:

  • Stop reading for a moment and simply tune into your breath.
  • Put on some music and dance for a few minutes.
  • Close your eyes, scan your body for tense areas and relaxed areas.
  • Breathe into both areas and note what changes.
  • Think about your internal resource, and write down all the physical sensations that make this place stand out.
  • If you are familiar with toning, try toning a few sounds. Feel the vibrations they create within your body.
  • Sit comfortably and experiment with gentle spinal movement. Just move side to side and in a circular motion from the hips upward.
  • Intentionally shake your body for a few minutes. Just sit or stand and let it vibrate. Just shake it out.

Next, try this “practice session,” which should acclimate you further with the experiences in an actual session.

  1. In a standing position, begin with an unwinding movement of neck. Unlock the jaw and face.
  2. Next, involve the shoulders and arms, opening and closing them with the breath. That is, with inhalation, open the arms and
    shoulders wide; with exhalation, close them, or even hug the body. Gradually involve the face in the movement.
  3. Sit down, rotate in spiral motion originating from the hips and waist. Isolate the movement of the spine and involve the neck, assuming that the neck is able to move freely.
  4. Lie down with knees bent, feet on floor. Allow the pelvis to rotate slightly with breath, pushing down and away with inhalations and contracting with exhalations. Press the heels slightly into floor.

Please note: If you feel dizzy at any time while standing, squat down and touch the floor. In all cases, make sure there is plenty of padding under and around you in case you were to lose your balance.

Session structures

At first, you might set relatively short intervals, with perhaps ten or fifteen minutes of deep, connected breathing and shorter resourcing breaks. For those with lung and/or other limitations, breath intervals can begin at two to five minutes, and increase to approximately ten minutes.

As comfort and experience grows, the length of time in each round can grow, and additional rounds can be added. Plus, once a breather becomes comfortable with BBTRS, smaller “refresher” sessions of just one breathing round can assist during particularly stressful days or just son has initiated deep connected breathing.

 

Sample session 1:

Preparation and scanning: 5 minutes
Breathing round: 10 minutes
Resource round: 5 minutes
Breathing round: 10 minutes
Resource round: 1

Sample session 2:

Preparation and scanning: 5 minutes
Breathing round: 15 minutes
Resource round: 5 – 10 minutes, depending on the activation
Breathing round: 15 minutes
Resource round: 20 minutes

 

The exercises on this page are taken from “Feel to Heal: Releasing Trauma Through Body Awareness and Breathwork Practice” by BBTRS founder Giten Tonkov. You can buy the book on Amazon or sign up for our newsletter below in case you wish to receive the first chapter of the book for free. 

DOWNLOAD A FREE CHAPTER

“Feel to Heal – Releasing Trauma Through Body Awareness and Breathwork Practice” written by Giten Tonkov, developer of the BioDynamic Breathwork & Trauma Release System. With the submission of the form below you agree that we are signing you up to our monthly newsletter. 

Guaranteed no spam from us and you can unsubscribe any time!

Breathwork Exercise Videos

Scroll Up

Privacy Policy

Effective date: October 16, 2018

The BioDynamic Breathwork & Trauma Release Institute operates the https://www.biodynamicbreath.com website.

This page informs you of our policies regarding the collection, use, and disclosure of personal data when you use our Service and the choices you have associated with that data. Our Privacy Policy for BioDynamic Breathwork & Trauma Release Institute is managed through Free Privacy Policy.

We use your data to provide and improve the Service. By using the Service, you agree to the collection and use of information in accordance with this policy. Unless otherwise defined in this Privacy Policy, terms used in this Privacy Policy have the same meanings as in our Terms and Conditions, accessible from https://www.biodynamicbreath.com

Information Collection And Use

We collect several different types of information for various purposes to provide and improve our Service to you.

Types of Data Collected

Personal Data

While using our Service, we may ask you to provide us with certain personally identifiable information that can be used to contact or identify you (“Personal Data”). Personally identifiable information may include, but is not limited to:

  • Email address
  • First name and last name
  • Phone number
  • Address, State, Province, ZIP/Postal code, City
  • Cookies and Usage Data

Usage Data

We may also collect information how the Service is accessed and used (“Usage Data”). This Usage Data may include information such as your computer’s Internet Protocol address (e.g. IP address), browser type, browser version, the pages of our Service that you visit, the time and date of your visit, the time spent on those pages, unique device identifiers and other diagnostic data.

Tracking & Cookies Data

We use cookies and similar tracking technologies to track the activity on our Service and hold certain information.

Cookies are files with small amount of data which may include an anonymous unique identifier. Cookies are sent to your browser from a website and stored on your device. Tracking technologies also used are beacons, tags, and scripts to collect and track information and to improve and analyze our Service.

You can instruct your browser to refuse all cookies or to indicate when a cookie is being sent. However, if you do not accept cookies, you may not be able to use some portions of our Service.

Examples of Cookies we use:

  • Session Cookies. We use Session Cookies to operate our Service.
  • Preference Cookies. We use Preference Cookies to remember your preferences and various settings.
  • Security Cookies. We use Security Cookies for security purposes.

Use of Data

The BioDynamic Breathwork & Trauma Release Institute uses the collected data for various purposes:

  • To provide and maintain the Service
  • To notify you about changes to our Service
  • To allow you to participate in interactive features of our Service when you choose to do so
  • To provide customer care and support
  • To provide analysis or valuable information so that we can improve the Service
  • To monitor the usage of the Service
  • To detect, prevent and address technical issues

Transfer Of Data

Your information, including Personal Data, may be transferred to — and maintained on — computers located outside of your state, province, country or other governmental jurisdiction where the data protection laws may differ than those from your jurisdiction.

If you are located outside United States and choose to provide information to us, please note that we transfer the data, including Personal Data, to United States and process it there.

Your consent to this Privacy Policy followed by your submission of such information represents your agreement to that transfer.

The BioDynamic Breathwork & Trauma Release Institute will take all steps reasonably necessary to ensure that your data is treated securely and in accordance with this Privacy Policy and no transfer of your Personal Data will take place to an organization or a country unless there are adequate controls in place including the security of your data and other personal information.

Disclosure Of Data

Legal Requirements

The BioDynamic Breathwork & Trauma Release Institute may disclose your Personal Data in the good faith belief that such action is necessary to:

  • To comply with a legal obligation
  • To protect and defend the rights or property of BioDynamic Breathwork & Trauma Release Institute
  • To prevent or investigate possible wrongdoing in connection with the Service
  • To protect the personal safety of users of the Service or the public
  • To protect against legal liability

Security Of Data

The security of your data is important to us, but remember that no method of transmission over the Internet, or method of electronic storage is 100% secure. While we strive to use commercially acceptable means to protect your Personal Data, we cannot guarantee its absolute security.

Service Providers

We may employ third party companies and individuals to facilitate our Service (“Service Providers”), to provide the Service on our behalf, to perform Service-related services or to assist us in analyzing how our Service is used.

These third parties have access to your Personal Data only to perform these tasks on our behalf and are obligated not to disclose or use it for any other purpose.

Analytics

We may use third-party Service Providers to monitor and analyze the use of our Service.

  • Google AnalyticsGoogle Analytics is a web analytics service offered by Google that tracks and reports website traffic. Google uses the data collected to track and monitor the use of our Service. This data is shared with other Google services. Google may use the collected data to contextualize and personalize the ads of its own advertising network.You can opt-out of having made your activity on the Service available to Google Analytics by installing the Google Analytics opt-out browser add-on. The add-on prevents the Google Analytics JavaScript (ga.js, analytics.js, and dc.js) from sharing information with Google Analytics about visits activity.

    For more information on the privacy practices of Google, please visit the Google Privacy & Terms web page: https://policies.google.com/privacy?hl=en

Links To Other Sites

Our Service may contain links to other sites that are not operated by us. If you click on a third party link, you will be directed to that third party’s site. We strongly advise you to review the Privacy Policy of every site you visit.

We have no control over and assume no responsibility for the content, privacy policies or practices of any third party sites or services.

Children’s Privacy

Our Service does not address anyone under the age of 18 (“Children”).

We do not knowingly collect personally identifiable information from anyone under the age of 18. If you are a parent or guardian and you are aware that your Children has provided us with Personal Data, please contact us. If we become aware that we have collected Personal Data from children without verification of parental consent, we take steps to remove that information from our servers.

Changes To This Privacy Policy

We may update our Privacy Policy from time to time. We will notify you of any changes by posting the new Privacy Policy on this page.

We will let you know via email and/or a prominent notice on our Service, prior to the change becoming effective and update the “effective date” at the top of this Privacy Policy.

You are advised to review this Privacy Policy periodically for any changes. Changes to this Privacy Policy are effective when they are posted on this page.

Contact Us

If you have any questions about this Privacy Policy, please contact us:

Terms and Confidentiality Agreement

Please make sure that you read the full text and that you agree with every detail mentioned here. It is very important that you confirm this agreement before attending any of our events.

By registering, I understand that I am required to maintain the confidentiality and privacy of demo clients and my fellow participant’s attendance regarding anything they’ve shared or processed.

By registering, I agree this will be a safe space of openness where cultural, historical, generational, societal, and personal differences are respected without verbal or physical judgment, criticism, or harm.

By registering, I am aware that recording equipment maybe be present during this workshop. If I ask a question my voice will be recorded and I may appear on video. This video may be posted on the Biodynamic Breathwork and Trauma Release™ website, YouTube, FaceBook, and other media outlets.
If I do not want to appear on video it is my responsibility to inform the course facilitators at the beginning of course. In this case I will not be videoed.

By registering, I understand that I may be presented with the opportunity to participate in a recorded demonstration session in front of the class. I understand that my participation is voluntary. We may pause or discontinue my participation at my discretion or the discretion of BBTRI course facilitator or another Faculty member. I acknowledge that demonstration sessions may include questions about my personal trauma history and/or my emotional and psychological states. My decision to reveal such information is entirely voluntary. I am under no obligation to share anything I do not want to.

II understand that the BioDynamic Breathwork & Trauma Release Workshop & Training can be physically and emotionally intense. By registering, I agree that neither Alexander ‘Giten’ Tonkov, Biodynamic Breathwork and Trauma Release™ Institute, nor any of its staff, coordinators, assistants, faculty members, technicians, affiliates, the venue, or representatives have any responsibility or liability for physical or emotional harm, property loss or damage that may result from attendance at or travel to and from the Workshop and I hereby release them from all claims in connection with my attendance of this workshop.

I acknowledge that I am required to inform the staff about relevant psychiatric history, infectious diseases, drug use, and all present health conditions before participation in the training. I understand that no refunds are provided under any circumstance after the beginning of the workshop. I understand that BioDynamic Breathwork & Trauma Release Institute (BBTRI) Staff reserve the right to request termination of my participation if I have not complied with all of the above guidelines, and/or if BioDynamic Breathwork and Trauma Release Institute’s staff deems it not suitable for me to continue at any point in the workshop.

By clicking one of the following buttons you agree/disagree to abide by the above Terms and Confidentiality Agreement.

Add Your Heading Text Here

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.