Self-Paced8–10 Weeks

Breathwork Mastery

A 10-module science-first course on the anatomy of breath, CO2 tolerance, nasal breathing, and a complete toolkit of breathing protocols for stress, sleep, focus, and peak performance. Your breath is the only autonomic function you can consciously control — making it the most accessible lever for nervous system regulation available to you.

$197

10/10 lessons available

Completion Certificate

Certificate for this course

Download a SEVYN University certificate to mark course completion. It is educational recognition, not a clinical credential.

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Included With This Course

A free 15-minute consult with a SEVYN coach

Every course comes with a free one-on-one call with Sam or Adam. Bring a question or a sticking point, choose your coach — or let us match you — and leave with a clear next step.

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10 Lessons

1.1: The Autonomic Nervous System — The Gas and the Brakes

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Sympathetic vs. parasympathetic nervous system, the vagus nerve and vagal tone, how inhalation and exhalation modulate heart rate, and Respiratory Sinus Arrhythmia (RSA) — the physiological bridge between voluntary breath and the autonomic system.

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1.2: The Diaphragm — Your Primary Breathing Muscle

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Anatomy of the diaphragm and intercostal muscles, vertical (chest) vs. horizontal (diaphragmatic) breathing, the biomechanics of a proper breath, and how posture either enables or strangles breathing capacity.

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1.3: The Bohr Effect and CO2 Tolerance

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Why oxygen only releases from haemoglobin in the presence of CO2, why we feel the urge to breathe (CO2, not O2), how mouth breathing and over-breathing reduce oxygen delivery, and the BOLT score.

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1.4: Nasal Breathing — The Ultimate Filter

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The functions of the nasal turbinates, Nitric Oxide production in the paranasal sinuses, the documented dangers of chronic mouth breathing, and the case for mouth taping during sleep.

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2.1: Physiological Sighs — The Fastest Way to Calm Down

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The neuroscience of the physiological sigh, re-inflating collapsed alveoli, real-time stress intervention, and why a single double-inhale-long-exhale outperforms minutes of meditation for acute anxiety.

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2.2: Box Breathing — The Navy SEAL Technique

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The 4-part breath cycle (inhale, hold, exhale, hold), balancing O2 and CO2, the psychological anchor of counting, and how box breathing differs from physiological sighs in use case.

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2.3: 4-7-8 Breathing — The Sleep Inducer

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The physiology of the extended exhale, vagus nerve stimulation, using breath to transition into sleep, and overcoming racing thoughts at night.

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3.1: Up-Regulation — Tummo and Wim Hof Breathing

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The physiology of super-ventilation, deliberately spiking adrenaline and cortisol, the alkaline shift in blood pH, and the critical safety warnings (never in water or while driving).

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3.2: Breathwork and Heart Rate Variability

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Understanding HRV and vagal tone, resonance frequency breathing (5.5–6 breaths per minute) for coherence, using biofeedback devices, and the link between emotional state and HRV.

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W10

3.3: Integration — Your Daily Breath Protocol

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Building a personalised breathwork toolkit, state management vs. trait change, integrating breathwork with cold exposure and exercise, and the lifelong practice of conscious breathing.

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Breathwork Mastery

Certificate for this course

A free 15-minute consult with a SEVYN coach

1.1: The Autonomic Nervous System — The Gas and the Brakes

1.2: The Diaphragm — Your Primary Breathing Muscle

1.3: The Bohr Effect and CO2 Tolerance

1.4: Nasal Breathing — The Ultimate Filter

2.1: Physiological Sighs — The Fastest Way to Calm Down

2.2: Box Breathing — The Navy SEAL Technique

2.3: 4-7-8 Breathing — The Sleep Inducer

3.1: Up-Regulation — Tummo and Wim Hof Breathing

3.2: Breathwork and Heart Rate Variability

3.3: Integration — Your Daily Breath Protocol

Stay ahead of the science