Proudly serving yoga students in all 50 states • Online & in-studio classes

Mindfulness All levels

Meditation & Breathwork

6-Week Nervous System Toolkit

4.9 · 733 reviews · 6,890 students enrolled

Practical meditation and breathwork for busy, overstimulated brains. David Okafor teaches you to down-regulate in five minutes, focus for longer, and build a daily sit that survives a full work calendar.

Length
6 weeks · 30 video lessons
Weekly time
2 hrs / week
Format
Self-paced video + daily 10-minute audio practice
Certificate
CE hours issued

Secure checkout · 30-day money-back guarantee · USD

Illustration for the Meditation & Breathwork course

One-time price

$119 USD

Regularly $159 — save $40

Enroll in Meditation & Breathwork

Or join Live Online for $39/month and take this course included in your membership.

What you will learn

Practical meditation and breathwork for busy, overstimulated brains. David Okafor teaches you to down-regulate in five minutes, focus for longer, and build a daily sit that survives a full work calendar.

  • Down-regulate in under 5 minutes with a physiological sigh
  • Sustain a 20-minute seated meditation
  • Use box breathing, coherent breathing and 4-7-8 correctly
  • Build a 10-minute daily habit that survives travel and deadlines
  • Recognise early stress signals and respond earlier

Curriculum

6 modules · 18 video lessons · lifetime access, including every update we publish.

Week 1 Arrive 3 lessons
  • Posture and environment: setting up a 10-minute sit
  • Attention on the breath: a beginner's baseline
  • Daily 10-minute audio practice
Week 2 Breath 3 lessons
  • Physiological sigh and long exhale
  • Box breathing, coherent breathing and when to use each
  • Breath retention cautions and contraindications
Week 3 Attention 3 lessons
  • Noticing and returning
  • Working with distraction without frustration
  • Open monitoring practice
Week 4 Body 3 lessons
  • Body scan for stress and sleep
  • Orienting to the senses for anxiety
  • Cold exposure and vagal toning (optional)
Week 5 Emotion 3 lessons
  • Loving-kindness and compassion practice
  • Meeting difficult feelings without suppression
  • RAIN in practice
Week 6 Integration 3 lessons
  • Making practice portable: travel, work, waiting rooms
  • Designing your 90-day plan
  • Final 30-minute practice

What is included

  • 30 video lessons with guided practices
  • 30 daily audio meditations (MP3 + streaming)
  • Printable breathwork chart and safety notes
  • Calendar template for building the habit
  • Lifetime access and future curriculum updates
  • Certificate of completion for 10 continuing-education hours
  • 30-day money-back guarantee

Requirements & what you need

  • No experience needed
  • A quiet corner and five minutes is enough to begin
  • A chair is perfectly fine — no cushion required

Not sure this is the right course? Take the free 7-day trial first — it unlocks every live class and the first module of every course, no card required.

Your teacher

Portrait illustration of Amara Reed

Amara Reed

RYT-500, E-RYT 500 · 14 years teaching

Amara founded Lumen Yoga in 2014 with a single rule that still guides everything we do: no student should feel unsafe or unteachable in their own class. She began teaching at 22 in a 400-square-foot church basement in East Austin and has since taught more than 8,600 students in person and online.

Amara's live Sunday flow is where most of our community shows up. Expect heat, clear anatomy cues and a genuinely welcoming room for first-timers.

Full instructor profile

Frequently asked questions

Mind wandering is the entire point of practice. This course teaches the technique of noticing and returning, which is the actual skill — not blankness.

More answers live in our help center, or ask us directly on the contact page.

You may also like

FlowAll levels

Vinyasa Flow

60-Day Dynamic Flow Immersion

Build a steady, breath-led vinyasa practice that you can actually keep on a busy week. Amara Reed breaks the 60-day journey into daily 20–40 minute sessions that layer sun-salutation variations, arm-balance progressions, and restorative cooldown work.

  • 60 days · 42 video lessons
  • 9,120 students
  • Most popular 4.9 rating
$249 $349
View course

Taught by Amara Reed

FoundationsBeginner

Hatha Foundations

8-Week Alignment & Fundamentals

The clearest on-ramp into yoga. Lena Ortiz teaches the classical postures with unhurried alignment breakdowns, plain-language anatomy and a weekly progression that makes the mat feel manageable from day one.

  • 8 weeks · 56 video lessons
  • 7,740 students
  • Best for beginners 4.9 rating
$149 $199
View course

Taught by Amara Reed

RestorativeAll levels

Yin Deep Release

4-Week Fascia & Mobility Series

Long, patient holds and supported shapes that reach deep connective tissue. David Okafor teaches you how to stay long enough to feel the release without overloading the nervous system — the practice people call 'the reset'.

  • 4 weeks · 28 video lessons
  • 5,230 students
  • 4.8 rating
$129 $169
View course

Taught by Amara Reed

Start your practice this week

Join 48,000+ students across the United States. Seven days free, no credit card, cancel in one click.

Start free trial Browse courses