Learn The Buteyko Breathing Method, Cognitive Behavioural Therapy and Mindfulness in 3 online sessions
One to one online learning
Choose times that suit you
Learn in 3 ninety minute sessions
Exercises specifically for managing anxiety, depression and anger
Our Online Integrated Course Content
We will begin with an overview of Buteyko breathing re-education. You will learn the five characteristics of optimal breathing as defined by DR Buteyko. Then we will gauge your breathing, and teach you distress relief exercises that you can use to promptly bring your symptoms under control and comfortably retrain your breath. We will also start our CBT education where you will learn how unhelpful thinking styles influence negative emotions and how to journal using the ABC Model. CBT Journaling and Buteyko breathing exercises will be given for homework.
Here you will practice some new mild air hunger Buteyko exercises, and in the CBT section of the class, you will learn how to recognise, change and replace common automatic thought types that apply to you. You will start to become your own analyst, and as with all of these stages, journaling and Buteyko breathing exercises will be given for homework.
You will learn moderate Buteyko breathing exercises and how to reinforce healthier self beliefs through graded exposure training. At this stage, the CBT practices and Buteyko breathing that you have learnt and applied will have given you much greater confidence in your ability to cope and carry on. Your felt emotional symptoms will be reduced and you will be able to prevent and control future episodes of distress. To keep these improvements we will review everything that has been learnt and create a maintenance plan together.
Online Integrated Learning FAQ
You will learn Buteyko breathing, mindfulness and cognitive behavioural therapy methods that will help you deal with anxiety, depression, poor sleep or frequent anger. Whether you are bothered by one or all of these our sessions will be unique to your needs.
The Buteyko breathing method is a series of exercises that retrains your breathing so that your breathing is continually: Effortless, slow and gentle, that it is nasal, driven by your diaphragm with your mouth closed and with a correct tongue posture. And finally that there is a natural pause after each exhalation.
Nasal diaphragmatic breathing influences the parasympathetic nervous system, the rest and digestion state. It is shown to reduce the levels of the stress hormone cortisol in the body. It is also proven to lower heart rates and blood pressure. For anxiety sufferers, the greatest benefit is that it prevents the onset of hyperventilation.
Cognitive behavioural therapy (CBT) is considered to be the gold standard treatment in mental health improvement. It posits that outside of real threats or loss it is repetitive negative thoughts and beliefs that cause anxiety, depression, rage and other extreme emotions. CBT seeks to address this unhelpful thinking by analysing and changing thought patterns.
Quite simply Mindfulness-Based Therapy is a way of recognising in the moment when negative thoughts are creeping up and learning to direct attention away from them. The purpose is not to stop these thoughts from occurring, but to be able to separate from them and treat them as entities that can be observed. This in turn has the effect of quietening the mind.
Each session is ninety minutes long.
It will take you 3 sessions to learn all of the techniques involved. You may if you wish, book a follow up session later on.
Each 90 minute online session costs $95 USD. You only need to pay for one session when you book with us. There are no other fees.
You can a book a session with us at any available time slot. All time slots are allocated on a first come first served basis.
We are completely flexible as to when you might like to book, however we do suggest that you book your sessions at least 2 days apart. This is so that you have time to practice the exercises at home.
Yes, you may change your session time here, however, please let us know at least 1 day in advance.
We conduct sessions across all time zones. When you book with us you will be shown and allocated a time slot in your local time zone.
A mobile phone, tablet or computer with Skype or Zoom installed. We will ask you for your Skype Name during your booking. Then we will reach out to you using that Skype Name when it is time for your appointment. If you are using Zoom we will Whats App and e-mail you an invitation ten minutes before your session. You will also need a notebook and a pen.
We will email and Whats App you an invitation to join the online session ten minutes before it begins. We will also send you an SMS reminder and email the day before your session is due to start.