Integrated Breath
A virtual 4-week program to bring the power of breathing rituals into everyday life.
Next dates: autumn/winter 2024
What’s Integrated Breath?
In a nutshell, the course is about acquiring a skill that can empower and support you throughout the rest of your life.
It’s a tool for journeying inward and deepening your meditation practice, a lifeline during anxious episodes, a help for better quality sleep, and more importantly, a beautiful way to connect with the full flavor of your life by anchoring your experience into your body.
Beyond just teaching you the technique, I want to help you truly integrate it into your life so that it’s not just something you’ve once learned, but a core part of who you are in everyday life.
I’ll guide you through the principles and foundation of pranayama and breathwork but also create space for you to deepen the practice based on your own needs.
Breathing consciously for a tiny bit each day will have a huge impact in the long run. Many leaders in the field, and I myself as a practitioner, have experienced the profound change it can have in how we think, function, and feel.
So let’s get going, what does the program look like?
-
For a total of four weeks, you rational mind will learn about the science and biochemistry of the breath. While your being will be able to integrate breathing techniques into little pockets of your day.
-
Breathing rituals
15+ techniques
Theory
Scientific foundation
Types of breathing exercises
The nervous system
Anatomy
History
Mindfulness and the breath
Debunking breath myths
Live meetings
Opening and closing circle
Collective psychedelic breathwork
Ongoing exchange
Q&A with Kim
Exchanging thoughts with peers
Accountability through the collective
-
We will meet live once a week (as of now: either Sundays or Mondays 8 pm) and you will be invited to do one breath exercise per day. We will hold each other accountable within the group.
Besides the live classes and small integrated practical tools, you will also have access to recorded theory, also see: Content.
The first week will be our “intense” week, while the other weeks you will take responsibility to integrate everything into your life when it suits you.
-
No surprises here:
Lower cortisol & adrenaline levels.
Tone a more resilient nervous system.
Less anxiety.
Easier time falling asleep.
Improve digestion.
Improved mental well-being.
Sometimes a peak religious experience without all the whoowhoo.
-
You will have an embodied understanding of how the breath can support you in your (higher) life goals and a theoretical understand that is rich enough for you to be able to continue the practice independently.
© Johannes Berger
Your guide
Kim Gerlach (she/her) is a breath worker and scent practitioner. Kim has been breathing with 400+ individuals and counting.
Her approach is to share science and biochemistry as much as embodied understanding. Her little bonus: infusing Integrated Breath with options to incorporate scent.
She has run the Integrated Breath program for the first time in 2022 and is now bringing it to the next level.
Who should join
This is for you if
You want to regulate your mood and energy
You can dedicate 2 hours a week for 4 weeks to your practice
You can bring in 5-10 min breathing breaks into your everyday life
You’re willing to learn and master knowledge that can be of lifelong benefit
This is not for you if
Self-pace is not your thing or you need solid accountability to practice
Your schedule is too full to commit to live classes (1h weekly)
You expect a massive shift within the first two weeks
You’re doing it as a growth to-do, to earn points or good karma but haven’t committed to integrating the learning afterward
Outcomes
Knowledge of when to use which breathing ritual most effectively
Being able to practice 8 breathing rituals by yourself
Understand the basic science and biochemistry of the breath
Live classes and exchanges with the group
Q&As for the whole duration
Recorded videos and audio
FAQs
-
Most of our daily breathing rituals will be shorter sequences of max. 10 minutes, while in live calls we will do some longer sessions. Either way, you can explore breathwork to the extent where you feel comfortable, so there is no need to be afraid. We will practice to meditate with the breath and shift your state. If you have concerns, please reach out to Kim, yellow@sunandrise.com
-
Breathing and working with your nervous system can help you to regulate yourself in the long run. You will learn some breathing rituals that can calm your mind and bring you back to a safe(r) experience and presence. And ultimately, this feeling of power can boost your confidence to overcome more difficult states, e.g. everyday anxiety. If you, nevertheless, experience an episode of clinically diagnosed anxiety and/or severe panic attacks, please reach out to professionals. Breathing is only one tool that can holistically support your journey.
-
This group program will provide both theoretical and practical tools about how to integrate the breath into you life. If you’re seeking to expand your offerings, this can be of inspiration but is not angle towards being shared and replicated afterward. I can suggest some other programs, like Clarissa Dierang’s pranayama classes or Lucas Rockwoods YogaBody breathing courses.
-
We will be offering a sliding scale and ticket prices will range around 200€. Please watch the participation fee go live or sign up for the waiting list to get notified. With that waiting list, you’ll receive a further 10% off.
"Integrated Breath was a very lovely experience. Trying out different breathing techniques was really interesting and changed my morning and night routines. Kim was always very supportive and created a very nice atmosphere within the group.”
Participant, Integrated Breath in Spring 2023
“The course is very well structured and it not only gives you a lot of information about the breath but also gives you the tool to integrate breath into your everyday life. The techniques energize me, bring me clarity, and help me set an intention for the day. I also really enjoyed the Zoom sessions, having the chance to breathe in my own environment helped me feel more comfortable with it.”
Filomena, Integrated Breath in summer 2022
“Loved the course with Kim! It was the perfect mix of bite-sized and longer classes as well as theory. Definitely got me curious to stick to it as a practice and explore further the power of the breath. Thank you Kimi!!”
Krissi, Integrated Breath in Spring 2023
Scholarships
Sliding scale prices
I’m working with sliding scale prices. Honestly check in with yourself to see if you can make it work.
Scholarships
For each cohort, I am reserving participation for scholarships to be granted. Check out the application here, which specifically invites people from marginalized communities.
Trying to make it work
I’m trying to make this accessible. Because I know how hard it is when you find a practitioner you like but you cannot afford their offers.
24 breath meditations for a mindful season.
Give yourself a more present end-of-the-year season with 24 short audio rituals that you can open from the comfort of your home/phone.