100 Days of Essential Breathwork - Yogpath Wellness

About Course

🌬️ 100 Days of Essential Breathwork

A Daily Breath Transformation Journey for Better Energy, Focus & Emotional Stability

Welcome to the 100 Days of Essential Breathwork, a powerful daily practice program designed to help you reconnect with your breath, calm your mind, and build long-lasting inner vitality. Breath is the bridge between body and mind—and through this guided journey, you’ll learn how to use it as a tool for healing, emotional balance, physical strength, and mental clarity.

This program is ideal for beginners, wellness seekers, yoga students, professionals, and anyone looking to cultivate a healthier, more mindful lifestyle. With 100 guided sessions, you will gradually train your respiratory system, strengthen your nervous system, and unlock a deeper sense of inner awareness.

🌟 What This Program Helps You Achieve
✔ Better Breathing, Better Living

Learn foundational breathwork techniques that improve oxygenation, lung capacity, stamina, and stress resilience.

✔ Stress & Anxiety Relief

Breathwork regulates the nervous system, reduces cortisol, and restores emotional calm—perfect for managing everyday stress.

✔ Improved Focus & Mental Clarity

Daily breath practices enhance concentration, cognitive function, and mindfulness.

✔ Deep Relaxation & Better Sleep

Breath-led relaxation techniques help quiet the mind, release tension, and promote restorative sleep.

✔ Energy & Vitality Boost

Activate your inner energy through breath control, rhythmic breathing, and guided awareness.

📘 What You Will Learn (100-Day Structure)

The program includes a mix of:

Foundation breathwork techniques

Mindful breathing exercises

Lung expansion & capacity-building drills

Breath-hold (kumbhaka) basics

Rhythmic breathing patterns

Stress-relief breath practices

Sleep-based breath routines

Breath-led meditations

Daily awareness & relaxation sessions

Each day introduces a simple, beginner-friendly breath practice that gradually builds into a complete personal breathwork routine.

🧘‍♂️ Perfect For:

Beginners exploring breathwork for the first time

Yoga practitioners wanting daily pranayama-style practice

Anyone dealing with stress, anxiety, or emotional imbalance

Working professionals needing clarity & calm

Individuals wanting better sleep & improved energy

Seniors needing safe, gentle wellness routines

Anyone who wants to improve overall well-being naturally

💡 Why This Program Works

Breathwork is effective because it improves:

Lung strength

Nervous system regulation

Emotional balance

Hormonal stability

Mind–body awareness

Sleep patterns

Cardiovascular health

100 days of consistent practice creates real measurable transformation.

🌿 Start Your Breath-Led Transformation Today

Experience the power of conscious breathing.
Rebuild your energy.
Calm your mind.
Transform your life—one breath at a time.

Join the 100 Days of Essential Breathwork program now and breathe your way to better health and inner peace.

14 Different types of Pranayama (Breathwork) Techniques and their Variations
Full Yogic Breath - Open up the energy systems
Ujjayi Pranayama (Ocean's Breath) - Create inner silence
Breath of fire (Bhastrika Pranayama) - Awaken the fire within
Kapalbhati Pranayama (Skull Shining Breath) - Cleanse your body and mind
Kaki Pranayama (Crow's Beak Breath) - Focus the Mind
Nadi Shodhana Pranayama (Alternate Nostril Breathing) - Bring balance to your life
Bhramari Pranayama (Humming Bee Breath) - Soak in bliss
Surya Bhedana Pranayama (Right Nostril Breathing) - Activate the solar energy
Chandra Bhedana Pranayama (Left Nostril Breathing) - Activate the lunar energy
Kumbhaka Pranayama (Breath Retention Techniques)
Sheetali Pranayama (Cooling Breath) - Cool down the body and mind
Sheetkari Pranayama (The Hissing Breath) - Experience the cooling effect
Sama Vritti (Equal/ Box Breathing) - Reduce the stress levels
Viloma Pranayama (Reverse Breathing) - Control the Natural Flow of Breath
Ashtanga Yoga & Pranayama
Practical Pranayama Classes combined with Guided Yoga & Meditation Sessions
Four aspects of Pranayama and the Five Koshas (sheaths)
Chakras and their influence on life
Secrets of Respiration and Nervous System
Five types of Prana and Pranayama's health benefits
Ancient Pranayama/ Breathing Techniques as per Yogic Texts

Course Content

Day-1-3 Ashtanga Yoga

Introduction of Ashtanga Yoga

03:41
First Limb of Yoga – Yama

03:21
Second Limbs of Yoga – Niyam

05:18
Third Limbs of Yoga – Asana

05:57
Fifth Libms of Yoga – Pratyahara

03:07
Fourth Limbs of Yoga – Pranayama

06:15
Sixth Limbs of Yoga – Dharna

02:31
Seventh Limbs of Yoga – Dhyana ( the meditation)

02:57
Eights Limbs of Yoga – Samadhi

03:39

Day-4-12 physiology and psychology of Pranayama
Pranayama, the fourth limb of yoga, involves breath control and has profound effects on both physiology and psychology. Let's delve into how Pranayama impacts these aspects: Physiology: Respiratory System: Pranayama practices involve conscious control and manipulation of breath, leading to changes in respiratory patterns. Deep breathing techniques, characteristic of Pranayama, can enhance lung capacity, improve respiratory efficiency, and promote better oxygenation of the blood. Cardiovascular System: Pranayama practices, particularly those involving slow, deep breaths, have been shown to lower heart rate and blood pressure. This is attributed to the activation of the parasympathetic nervous system, inducing relaxation and reducing stress on the cardiovascular system. Nervous System: Pranayama affects the autonomic nervous system, specifically balancing the sympathetic and parasympathetic branches. Techniques such as alternate nostril breathing can induce a state of calmness by stimulating the parasympathetic response, counteracting the effects of stress and promoting relaxation. Endocrine System: Pranayama has been linked to modulation of hormone levels, particularly stress hormones like cortisol. Regular practice of Pranayama may help regulate the endocrine system, reducing stress-related hormonal imbalances. Psychology: Stress Reduction: Pranayama techniques promote relaxation and alleviate stress by activating the body's relaxation response. Slow, deep breathing patterns signal to the brain that the body is safe, leading to a reduction in stress hormones and inducing a sense of calmness and well-being. Emotional Regulation: Pranayama practices can enhance emotional regulation by increasing self-awareness and mindfulness. By bringing attention to the breath and cultivating present-moment awareness, individuals can develop greater control over their emotions and responses to external stimuli. Cognitive Function: Pranayama has been shown to improve cognitive function, including attention, concentration, and memory. By promoting relaxation and reducing stress, Pranayama practices create an optimal mental state for enhanced cognitive performance. Mood Enhancement: Regular practice of Pranayama is associated with improvements in mood and overall emotional well-being. The deep breathing techniques stimulate the release of endorphins, neurotransmitters responsible for feelings of happiness and relaxation, leading to a more positive outlook on life. In summary, Pranayama affects both physiology and psychology in profound ways. Through conscious control of breath, it influences various physiological systems, promoting relaxation, stress reduction, and overall well-being. Psychologically, Pranayama enhances emotional regulation, cognitive function, and mood, fostering a greater sense of balance and harmony in mind and body.

Introduction of pranayama

05:16
Ardh Padmasana

03:41
5 Factors Influencing the Mind

04:02
Padmasana

03:15
Brahma Muhurta

04:48
Sukhasana

03:07
Nasikgra Nasagra Drishti (Nose Tip Gazing)

07:36
Vajrasana

04:33
Guidelines Of Pranayama

07:30
The Power Of Mudras

08:39
Lung Volume And Capacity

02:56
Respiratory System

04:05

Day-13-14 Beyond the Physical Body

Day-15-17 Pran Vidya ( Knolwedge of Prana )
knowledge of pran vidya and why this is important to find pran

Day-18-21 Full Yogic Breathing ( 3 Parts and Practical )

Day-22-35 Nadi Shodhana Pranayama
(Alternate Nostril Breathing ) 30 lecture of Nadi shodhna and practical details of alternate nostril Breathing

Technique 1 Stage 1 Introduction

03:05
Technique 1 Stage 1 Practice

14:20
Technique 1 Stage 2 Introduction

02:20
Technique 1 Stage 2 Practice

04:38
Technique 2 Stage 1 – Intruduction

02:39
Technique 2 Stage 1 Practice

06:13
Technique 2 Stage 2 Introduction

02:32
Technique 2 Stage 2-practice

04:24
Technique 3 Stage 1 Introduction

02:55
Technique 3 Stage 1 Practice

08:35
Technique 3 Stage 2 Introduction

02:47
Technique 3 Stage 2 Practice

08:16
Technique 3 Stage 3 Introduction

01:19
Technique 3 Stage 3-practical

08:50
Technique 3 Stage 4 introduction

01:29
Technique 3 Stage 4 Practice

08:07
Technique 3 Stage 5 Introduction

01:38
Technique 3 Stage 5 Practice

05:31
Technique 4 Stage 1 Introduction

03:02
Technique 4 Stage 1 Practice

05:14
Technique 4 Stage 2 Introduction

03:21
Technique 4 Stage 2 Practice

06:30
Technique 4 Stage 3 Introduction

02:58
Technique 4 Stage 3 Practice

05:29
Technique 4 Stage 4 Introduction

02:37
Technique 4 Stage 4 Practice

05:18

Day-36-37 Bhramari Pranayama
Bhramari Pranayama ( Humming Bee Breathing ) & Practice

Day 38-39 Sheetali Pranayama
( cooling Breath ) & Practical Classes

Day 40-41 Sheetkari Pranayama
( hissing Breath) & Practical Classes

Day 42-45 Surya Bhedna Pranayama
Surya Bhedna Pranayama ( right Nostril Breathing ) and practical Session

Day 46-50 Chandra Bhedana Pranayama
Chandra Bhedana Pranayama ( left Nostril Breathing ) & Practical Classes

Day 51-52 Ujjayi Pranayama
( ocean's Breath / Victorious Breath ) and Practical Classes

Day 53-60 Kapalbhati Pranayama
( skull shining breathing technique ) and Practical Classes

Kapalbhati Pranayama: The Cleansing Breath Technique

10:51
Kapalbhati Pranayama Technique 1 Slow Paced

06:09
Kapalbhati Pranayama Technique 2 Intro

04:41
Kapalbhati Pranayama Technique 2 Medium Paced

07:14
Kapalbhati Pranayama Technique 2 Practice No Breath Retention

08:35
Kapalbhati Pranayama Technique 3 Fast Paced

06:01
Kapabhati Pranayama Technique 3 Intro Internal Breath Retention

05:28
Kapalbhati Pranyama Technique 3 Practice Internal Breath Retention

09:46
Kapalbhati Pranayama Technique 4 Alternate Nostrils

06:58
Technique 4 Intro Internal And External Breath Retention

06:14
Technique 4 Practice Internal And External Breath Retention

12:44

Day 61-65 Kumbhaka Pranayama
(breath Retention ) and Practice Classes

Day 66-67 Bhastrika Pranayama
( Bellows Breath) & Practical Classes

Basic Technique Arms Up And Down

06:20
Introduction Bhastrika Variations

02:05
Integration Of Alternate Nostrils With Bhastrika Pranayama

01:30
Internal Breath Retention With Bhastrika Pranayama

01:33
Introduction external breath retention with bhastrika pranayama

01:14
Technique 1 Fast Paced Bhastrika Pranayama

04:12
Technique 1 Medium Paced Bhastrika Pranayama

04:51
Technique 1 Slow Paced Bhastrika Pranayama

05:07
Technique 2 Fast Paced Bhastrika Pranayama

03:41
Technique 2 Medium Paced Bhastrika Pranayama

04:18
Technique 2 Slow Paced Bhastrika Pranayama

05:00
Technique 3 Fast Paced Bhastrika Pranayama

04:29
Technique 3 Medium Paced Bhatrika Pranayama

05:10
Technique 3 Slow Paced Bhastrika Pranayama

05:15
Technique 4 Fast Paced Bhastrika Pranayama

04:54
Technique 4 Medium Paced Bhastrika Pranayama

05:10
Technique 4 Slow Paced Bhastrika Pranayama

05:23

Day 68-69 Samavritti Pranayaama
( equalising Breath / Square Breathing )

Day 70-72 Bandhas ( Body Locks )

Day 73 Kaki Pranayama
Kaki Pranayama ( Crow's Beak Breathing ) & practice

Day-74 Viloma Pranayama
( reverse/ Interrupted Breath ) & Practical

Day 75 Bahya Pranayama

Day-76 Plavini Pranayama

Day-77 Murcha Pranayama

Day-78-81 Asana Practice – Few Most Important Poses you Must learn

Ardh Chakrasana

01:57
Ardh Chandrasana ( Half Moon )

01:43
Bhadrasana

02:01
Boat Pose

02:03
Chakrasana

02:33
Bhujangasana ( Cobra Pose)

01:58
Crocodial Pose

02:02
Frog Pose

02:09
Gas Release Pose

02:10
Kati Chakarasana

02:25
Mountain Pose

02:09
Padhastasana

02:04
Parivarta Trikonasana

02:05
Shashank Asana

02:01
Tadasana

02:08
Tree Poses

02:32
Triangle Poses

02:37
Viprit Naukasana

01:53

Day-82-101 Pranayama for Lifestyle

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About Course

What Will You Learn?

Course Content

Day-1-3 Ashtanga Yoga

Introduction of Ashtanga Yoga

First Limb of Yoga – Yama

Second Limbs of Yoga – Niyam

Third Limbs of Yoga – Asana

Fifth Libms of Yoga – Pratyahara

Fourth Limbs of Yoga – Pranayama

Sixth Limbs of Yoga – Dharna

Seventh Limbs of Yoga – Dhyana ( the meditation)

Eights Limbs of Yoga – Samadhi

Introduction of pranayama

Ardh Padmasana

5 Factors Influencing the Mind

Padmasana

Brahma Muhurta

Sukhasana

Nasikgra Nasagra Drishti (Nose Tip Gazing)

Vajrasana

Guidelines Of Pranayama

The Power Of Mudras

Lung Volume And Capacity

Respiratory System

Day-13-14 Beyond the Physical Body

5 Elements Of Body And Universe

3 Bodies Of Our Existence

Pancha Koshas – understand the 5 Layers

Prana And Nadis

Upa Pranas

Chakras Explained

Day-15-17 Pran Vidya ( Knolwedge of Prana ) knowledge of pran vidya and why this is important to find pran

Introduction of Prana

First Key – Psychic Breath

Second Key – Psychic Passage

Third Key – Psychic Centres

Fourth Key – Psychic Sound

Fifth Key – Psychic Symbol

Day-18-21 Full Yogic Breathing ( 3 Parts and Practical )

Full Yogic Breathing Explained

Clavicular Breathing

Diaphragmatic Breathing

Thoracic Breathing

Day-22-35 Nadi Shodhana Pranayama (Alternate Nostril Breathing ) 30 lecture of Nadi shodhna and practical details of alternate nostril Breathing

Technique 1 Stage 1 Introduction

Technique 1 Stage 1 Practice

Technique 1 Stage 2 Introduction

Technique 1 Stage 2 Practice

Technique 2 Stage 1 – Intruduction

Technique 2 Stage 1 Practice

Technique 2 Stage 2 Introduction

Technique 2 Stage 2-practice

Technique 3 Stage 1 Introduction

Technique 3 Stage 1 Practice

Technique 3 Stage 2 Introduction

Technique 3 Stage 2 Practice

Technique 3 Stage 3 Introduction

Technique 3 Stage 3-practical

Technique 3 Stage 4 introduction

Technique 3 Stage 4 Practice

Technique 3 Stage 5 Introduction

Technique 3 Stage 5 Practice

Technique 4 Stage 1 Introduction

Technique 4 Stage 1 Practice

Technique 4 Stage 2 Introduction

Technique 4 Stage 2 Practice

Technique 4 Stage 3 Introduction

Technique 4 Stage 3 Practice

Technique 4 Stage 4 Introduction

Technique 4 Stage 4 Practice

Day-36-37 Bhramari Pranayama Bhramari Pranayama ( Humming Bee Breathing ) & Practice

Know About Bhramari Pranayama

Introduction Of Bhramari Pranayama

Practice Of Brahmari Pranayama

Day 38-39 Sheetali Pranayama ( cooling Breath ) & Practical Classes

Sheetali Pranayama- Know before start

Introduction Of Sheetali Pranayama

How To Do Sheetali Pranayama

Sheetali Pranayama Technique 1 Practice