Breathe well to BE well
The breath is a superpower. Learn how to use it!
Imagine kids being able to handle change and challenges with grace, no matter how chaotic things get. It’s not just about breathing – it’s about giving them skills that will have a positive impact on every part of their lives.
Let’s empower the next generation with lifelong skills of resilience and confidence!
Do any of these sound familiar? If so, we can help!
I often feel overwhelmed and frazzled.
I can’t sleep.
- I have ongoing digestive issues.
I lack focus and concentration.
My breathing feels chaotic and shallow.
I feel like I can’t take a deep breath.
I have neck and shoulder pain.
I have acid reflux or digestive issues.
I just want to take a deep breath.
I feel tightness in my chest.
I have low back pain.
I can’t sit still or relax.
I often find it hard to control my emotions.
The Breathing Class Offerings
My Approach to Breathwork
Scientific– evidence-based practices to affect the stress response quickly, strengthen lungs, reduce stress, and enhance mood and energy.
Simple– can be done seated or lying down. I focus on the basics using plain English (no Sanskrit).
Safe & Accessible– meant for all ages and abilities. I believe in empowering students with choice and agency that is trauma-sensitive.
Do you live in Minneapolis/St. Paul area, and are interested in on-site in-person sessions and live workshops.
Contact us here for in-person offerings.
What do I need for an online breathing session?
- Computer, tablet, or iPhone for Zoom session
- A quiet & uninterrupted space
- Yoga mat or towel
- Comfortable clothing
- Empty stomach
- Water bottle
- Tape measure (like this one)
* Optional, but highly recommended- Dr. Belisa Vranich’s BREATHE™ Book
Looking for more support? Bundle & save on all of these services! Get 3 online Breathing Classes™ sessions for a total of $150.
1-on-1 Breathing Assessment
1-on-1 Breathing Assessment
Reduce Stress • Improve Focus • Boost Energy • Strong Lungs
Do you ever feel like you can’t take a deep breath? Do you have chronic neck and shoulder pain? Or do you often feel overwhelmed and stressed and want to learn a simple way to control stress and not let it control you?
If so, breathwork training is for you! Our breath directly influences many of our body systems and can be either helping or hurting you at all times.
Breathwork is a simple, evidence-based tool you can use anytime and anywhere. This training will show you how to optimize your breath to manage stress, relieve pain, boost digestion & mood, and strengthen your lungs.
Discover your unique breathing style and how it affects your mental, physical, and emotional health.
Overview
For Ages: 14 or older
Time: 90-minutes breathing basics, assessment & exercises
Cost: $399 per participant- purchase here
Online Session: Schedule Here
For in-person inquiries, please complete this online form and I will be in touch shortly.
What's Included?
- 1-90-minute live online breathwork session
- Breathing analysis (3 breathing tests to get a baseline)
- Learn about the science of breathing and how to optimize breathing
- Get customized breathing exercises and techniques
- Individualized daily homework (10-15 minutes/day)
Who's this for?
Adults over 14 years who want to learn about the science of breathing and how it affects stress and anxiety, performance, digestion, mood, and mental focus. The main impact of this training is to improve breathing mechanics and habits, boost lung health, and learn how to use the breath to influence the nervous system. With practice, your body will respond to daily stressors more effectively because you will have trained it to adapt and respond versus react.
No breathwork experience is necessary.
What to expect
The 90-minute breath training begins with a conversation about your concerns and/or goals based on input from the Health Measures Questionnaire. Together we will set attainable goals and an individualized plan to get your body breathing well again.
The process is like no other, providing measurable results and simple steps toward better health and optimal breathing habits.
WHAT YOU WILL LEARN
- Learn about good breathing and bad breathing habits
- Understand how the body wants to breathe
- Find out how to manage stress using the breath
- Discover the diaphragm and how it is designed to work
- Learn how to breathe to activate, balance, or calm the nervous system
- Practice simple exercises & create a simple routine to improve breathing habits
1-on-1 Breathing Assessment
12-Week Breathe 4 Empowerment
12-Week Breath Rehab Program
“Your habits will determine your future.” ~ Jack Canfield
Reduce Stress • Improve Focus • Boost Energy
Learn breathing strategies that can help to reduce stress and improve wellness with our 12-week proprietary program.
*This is a great option if you want to receive support and guidance as you implement these practices and measure progress.
For Ages: 14 or older
Session #1: 90 minutes and will include a breathing assessment & customized breathing exercises, and training (schedule here)
Sessions #2-6: Bi-weekly 30-minute live coaching sessions where you will receive personalized guidance to help you meet your goals and measure progress.
Pricing Options:
Option #1: One-time payment of $1999
Option #2: Interest-free payment plan (3-monthly payments of $697)
Location: Live Virtual
For in-person services (Minneapolis/St. Paul/Brainerd area), please complete this form so that we can best meet your goals.
Overview
Do you ever feel like you can’t take a deep breath? Do you have chronic neck and shoulder pain? Endless digestive issues? Or do you often feel overwhelmed and stressed and want to learn a simple way to control stress and not let it control you?
If so, breathwork training is for you! Our breath directly influences many of our body systems and can be either helping or hurting you at all times.
Breathwork is a simple, evidence-based tool you can use anytime and anywhere.
Breathe 4 Empowerment is an eight-week breath rehabilitation program to help you relearn how to breathe the way nature intended and harness it as a powerful tool to develop a flexible nervous system, improve lung health, proactively manage stress, increase focus, foster self-awareness, reduce reactivity, and learn how to teach these skills to children, empowering them to cultivate adaptability and resilience in a constantly evolving and chaotic world.
What's Included
- One 90-minute discovery call and breathing assessments
- Followed by five bi-weekly coaching calls (30-minutes)
- Customized exercise plan, articles, and resources to support your goals
- Email support between the sessions
- Individualized daily homework (15 minutes/day)
-
Guided audio practice
- Breathing PDF Workbook
Who is this for
Adults and kids over 16 years who want to learn about how their breathing habits affect their minds, mood, and health. If you struggle with breathlessness, anxiety, digestive issues, low back pain, or trouble focusing. This program is for you!
The main impact of this training is to improve breathing mechanics, boost lung health, and learn how to use the breath to influence the nervous system and reduce stress and anxiety. With practice, your body will respond to daily stressors more effectively because you will have trained it to adapt and respond versus react.
What to Expect
SESSION 1: 90-minute Breathing Assessment & Breathing Basics
The breathing class & assessment begins with a conversation about your concerns and/or goals based on input from the Health Measurement Questionnaire. Together we will set attainable goals and an individualized plan to get your body breathing well again.
The process is like no other, providing measurable results and simple steps toward better health and optimal breathing habits.
After completing the initial breathing assessment, you have time to explore and implement the exercises.
SESSIONS 2-6: Five bi-weekly live 30-minute breathwork sessions (via Zoom)
After completing the first session, we will schedule six dedicated breathing sessions (one week apart) to dismantle efficient breathing habits and train the primary breathing muscles. We will focus on building strength and flexibility through a breathing workout customized to meet your goals.
WHAT TO EXPECT
- 90-minute breathwork introduction, goal setting, and baseline assessments with a certified breathing coach to help you optimize your breathing and improve physical, mental, and emotional health.
- Five bi-weekly 30-minute live coaching sessions to help you meet your goals and measure progress.
- Customized breathing exercises that are science-based, simple, and safe and require just 10-15 minutes daily.
- Receive a Breathe 4 Empowerment interactive workbook to aid you on your journey.
- Breathing exercise video tutorials and audio tracks that cater to your unique learning style.
- Email support and relevant resources between sessions so you’re supported every step of the way.
Bonuses:
- A 30-Day Breathing Challenge to help kickstart your routine
- Breathing Routine Planner so you can implement a lasting habit
- Flex Spending Account (FSA) email template to submit to your provider for reimbursement
12-Week Online Breathwork Program
Live Group Workshops
Breathe Well, Stress Less Workshop
Click here to request an in-person workshop at your school, workplace, or organization (Minneapolis/St. Paul area)
Do you notice that you or your kids are:
- Experiencing more stress and anxiety?
- Having more outbursts and going from ‘zero-100’?
- Have trouble navigating ‘big feelings’?
- Needing help to calm down before bed?
Many of us get stuck in a stressed breathing pattern without realizing it. The good news is this habit can be reversed with education and practice.
Who is this workshop for
Parents, educators, therapists, health professionals, or anyone who wants to breathe better and build a healthy foundation to support children during their formative years.
Did you know that how you breathe directly impacts your mind, mood, and health?
Many of us get stuck in a stressed breathing pattern without realizing it. This cycle can be interrupted; let us show you how!
Breathing is automatic, but it can also be consciously controlled to influence our emotional state. It is scientifically proven the fastest way to shift from a stressed state to a relaxed state in real time.
83% of people with anxiety demonstrate some form of dysfunctional breathing. Kiesel et al, 2017
The breathing and stress connection is why we need to start paying attention to how we breathe.
Learn how to breathe to:
- stop stress in real-time
- master your emotions
- increase energy
- improve focus and mental clarity
- improve sleep and digestion
- feel present and connected.
- help children breathe well & stress less
Workshop Formats
Our workshops take a safe and practical approach to teach you how to harness the power of your breath to shift your state in real-time.
You will notice less reactivity and improved mental clarity and energy with education and practice.
If you are looking for in-person training and live in Minneapolis/St. Paul area, please complete this form so I can best accommodate your needs.
Learn how to breathe well to BE well
Meet your Instructor
Hello there! My name is Stephanie Esser, M.A.Ed., RYT-200, Trauma-Informed Yoga Calm® Youth Instructor, certified breathing coach, owner of Balancing Elephants, and creator of BE Buddy®, a multisensory breathing tool for kids.
I serve as a breathing coach, using evidence-based, simple, and holistic tools to help kids, parents, and caregivers tap into their inner resources to feel calm, confident, and connected!
Breathing has a substantial impact on our thoughts and feelings. It can send messages to the nervous system to quiet our minds, reduce stress, and make us feel safe and secure.
Youth anxiety rates are climbing each year, and the breath is the lowest-hanging fruit to self-regulation and stress management. This fuels my passion for helping people breathe well to stress less.
The breath is your superpower. Learn how to use it!
Ready to breathe well and stress less?
Questions? Book a free, 15-minute discovery call with me today!
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