SHIFT + FLOW
The Deep Dive Program

The Coaching Process Framework

The foundation of this program is the Oxygen Advantage method combined with

• my own specific approach of conscious breathing and transformational Breathwork

• somatic awareness methods

• vagus nerve practices, mindfulness and stress management tools

• biohacking techniques

• conscious movement, gravity yoga + mobility practices

(Note: This is a general outline. Exercises will be customized to the participants’ specific needs, circumstances and the state of their overall health and breathing pattern)

Program Curriculum

Week 1: Establish a healthy breathing pattern

• Intention and vision setting for your coaching journey, figure out your big WHY and make a plan to reach your goals

• Scientifically proven breath tests to find out how healthy your breathing is, the state of your breathing pattern, nervous system and CO2 tolerance

• The foundations of the breath and Breathwork

• Habit building and how to effortlessly stick to a daily practice

• The two pillars of breathing and the three dimensions of functional breathing training

• Establishing somatic awareness

• Exercises to breathe light, slow and deep

Week 2: Regulating your nervous system and taking Breathwork into the wild (aka daily life)

• The foundations of the nervous system, HRV, physiology of breathing etc.

• Practices to increase CO2 tolerance

• Basics of breath holding and it's powerful role

• Breathing and breath holding exercises while moving

• Advanced breath exploration

• Importance of posture during daily breathwork practice

Week 3: Next level performance and entering the zone

• Practices for calm, relaxation and better sleep

• Mapping your nervous system

• Diaphragm activation

• Mobility and flexibility exercises to improve your breathing + strengthen your diaphragm and respiratory muscles

• Advanced breath holding practices

• Balancing and grounding breathing exercises for mental clarity, focus + concentration

Week 4: Make yourself stress-proof

• Full Breathwork workout

• Polyvagal Theory

• Widening your window of tolerance and improving interoception

• Vagus nerve activation techniques to improve Heart Rate Variability

• Energizing breathing exercises for hermetic stress to increase stress resilience

• Biohacking tips for more energy, performance and grounding

Week 5: Experience inner transformation

• Introduction to conscious connected breathing and transformational Breathwork

• Learn how to release and process held emotions and stored trauma

• Intention setting

• Transformational deep dive Breathwork journey (60 minutes)

• Integration practices

• Sharing circle

Week 6: Strengthening your practice and resilience

• Creating a daily and weekly Breathwork practice protocol moving forward

• Review and reflection

• Movement + breathing practice for interoception and tension release

• Final Q+A

“Breathing impacts every aspect of health - sleep, digestion, movement, mental wellbeing, disease and recovery… it’s an extraordinary resource with life-changing potential. And it’s simple, free and available to everyone.”

— Patrick McKeown