Làm Chủ Hơi Thở – Nội dung khóa học

A week after completing Mastering the Breath, I have mainly practiced 5.5 diaphragmatic breathing, sound breathing, and awakening breathing to observe changes from these three methods. I will gradually apply the remaining methods.
The Breath Mastery course has brought me many changes:
The first change: I pay attention to my breathing more often, something I did not do well before. I understand more deeply how important breathing is to my life. Previously, when working under pressure, concentrating, or driving, I often breathed very lightly or even held my breath. When I relaxed, I became short of breath and tired, but never even wondered why. After the course, I frequently pay attention to and remember my breath as I would a friend. When I felt irritated with a colleague, I remembered my breath, and my emotions improved very quickly. While working, I remembered my breath and adjusted it, helping me feel more alert and energetic. Gradually, paying attention to and adjusting my breathing became a habit.
Change 2: Moving from chest breathing to diaphragmatic breathing.
Although it has not become entirely natural in this short time, I still occasionally breathe with my chest during stressful work, but adjust when I attend to my breath. At other times, diaphragmatic breathing feels more natural. My body feels much more energized and alert.
Change 3: Walking gently.
After practicing Awakening Breathing, I felt as if my body had lost some weight; I walked lightly and very comfortably. However, this feeling lasted only briefly after the breathing. Once I returned to work, it went back to how it had been, but my mind remained alert and my body full of energy.
Change 4: Greater sensitivity to sound.
During sound meditation, all surrounding sounds seemed to disappear, leaving only Ohm, Ah, Hum. My mind also stopped thinking while breathing the sounds.
After sound breathing and awakening breathing, I found that I could hear better and more clearly, and my concentration increased. The surrounding space seemed quieter, and my mind settled too. Although these experiences did not last long because other activities required energy, I was very happy to have had them and wanted to practice more to experience these bodily changes and transformations more clearly and regularly in the time ahead.

What I appreciate about this course is that all the breathing exercises the Teacher taught gave me a sense of relaxation and peace. I resonated most with sound breathing and awakening breathing; a quiet space envelops me when I practice these two methods, with an experience of almost merging into space and connecting with everything around me. It feels as though I hold progressive tools supporting my journey of awakening. Thank you so much, Teacher!

I came to this course curious about why we need to master the breath and how to do so. Previously, I thought that since breathing only involves inhaling and exhaling, I already mastered it. But after 2 days of learning, my understanding expanded greatly, and I saw a vast world of breathing.
I understand that breathing is wondrous, and mastering it will accelerate spiritual ascension to the speed of light. I have learned that the breath is a bridge between body and mind. The breath has value in healing pain; it helps me understand and listen to myself more, love myself, and connect with the world.
I also realized that breathing correctly is actually very difficult. I have learned how to breathe correctly and optimally. For example, breathing through the right nostril after eating helps digest food quickly. Breathe through the right nostril before exercise or sports. Before sleeping, breathe through the left nostril; lying on the right side makes the left nostril function more, increasing relaxation and helping you fall asleep and sleep deeply. However, when resting after lunch, lie on the left side to activate digestion and digest food. Before tasks involving finance, systems, or processes, breathe through the right nostril. Left-nostril breathing activates visualization, imagination, creativity, synthesis, and artistic feelings.
The teacher taught awakening breathing, and I practiced 3 full rounds in the morning. Afterwards, my entire body felt as though it had just “feasted” on its favorite food — oxygen. So refreshed and clear. I realized those 3 rounds of focused breathing were also a time when I thought about nothing, and my mind relaxed and let go without effort. Holding my breath on the 31st breath gave me a strange feeling. Emptiness, nothing remaining, not even this bodily frame, only a sense of light energy moving. No thoughts, no state, no emotions, no body. Nothing at all. On the 32nd breath, holding after inhaling fully, I felt fullness and pressure from head to abdomen. Exhaling afterwards was deeply refreshing. I suddenly realized that a single breath could move me from tension to relaxation. I could reduce my own stress through breathing.
The 10 breathing practices taught in this course are truly useful. Peaceful breathing keeps the mind from scattering, stops thoughts, and brings a feeling of true inner peace. Relaxation breathing reduces stress. Pain-relief breathing helps heal each specific pain. Natural healing breathing is like preventing illness rather than treating it. Heart breathing helps connect with my heart. I realized that for so long I had not given love to my heart, even though it has always loved and served me unconditionally.
I was particularly impressed by sound breathing, third-eye breathing, and cosmic breathing. With sound breathing, I heard the sound of silence and was taken to a completely silent space where there was nothing but stillness. It was a peaceful feeling difficult to describe. With third-eye breathing, you said to imagine the eye itself breathing, but I found that difficult to connect with. During this breathing exercise, however, I saw a blue halo moving unpredictably up, down, left, and right, fixed in no dimension. I felt I was that light—light, gentle, and unforced. With cosmic breathing, I felt the universe breathing and myself within that breath. It was almost like being in water and feeling its pressure. I felt one with this entire universe, all breathing in the same rhythm.
Thank you, Teacher, for expanding my understanding of a subject seemingly as old as the Earth: BREATH. From now on, I will master my breath and use it for the right purpose and in the right way.

The Breath Mastery course brought me a great deal of new knowledge and helped me understand myself better.
First, through the Teacher's teachings, I understood for the first time the acid reflux that had affected me for a long time. Back then, every morning I would repeatedly dry heave while brushing my teeth, even on an empty stomach. At lunch, although I ate little and waited about 30 minutes before brushing, food still came back up easily. I tried many things, such as changing toothpaste or eating very little, and tried to find the cause and relieve stress, but the condition improved only slightly.
Through the Teacher's teachings about the relationship between chakras and the senses, specifically the mouth and chakra 2, I suddenly remembered that period and realized my acid reflux was related to my romantic relationship at the time. My boyfriend and I practiced oral sex then. At first, when the relationship was good, nothing happened. But after some time together, I realized he tended to act selfishly and disrespect my thoughts and decisions. Recognizing this, I felt things needed to change, but he took it for granted that I should satisfy his demands at work, in life, and in intimacy, even when I was exhausted. Once, I felt nauseated when he wanted oral sex. I told him I seemed to have a digestive problem, but he reacted irritably and did not care. After that, I felt uncomfortable and refused whenever he wanted intimacy. My acid reflux also worsened as the relationship became tense and stuck. I felt nauseated every time I brushed my teeth (I understand this as rejecting a foreign object entering my mouth, since a toothbrush is cylindrical like a penis). Then we broke up, and shortly afterward my acid reflux disappeared too.
Second, I understood how to adjust my breathing to daily activities. During the Body–Mind Purification course, I learned that overeating makes the body direct energy toward digestion, causing drowsiness. I adjusted my eating habits and significantly reduced the feeling of a tight belly and drooping eyelids. After understanding and applying the difference between breathing through each nostril, I found it very effective. I breathe through the right nostril when I need to concentrate on work and study and feel clear benefits, especially when sluggish. Left-nostril breathing helps me fall asleep more easily and sleep well.
From starting Soul Coach's Moon level to the Mastering the Breath course, I have felt life's wonder in the smallest details. Everything around me has some connecting thread. I had never paid attention to breathing before; now I see how a tiny breath holds such great power and brings so many changes. When applying the course's practices, I feel that sincerity allows purification, transformation, and wholesome things to arrive gradually. One day I suddenly realize I have transformed, feeling sweetness and overflowing happiness. This deepens my trust in the journey and encourages daily effort.
Finally, I sincerely thank the Teacher and service team for bringing us this meaningful course. May I and my fellow Soul companions practice diligently and receive the course's benefits.

The ‘Breath Mastery’ course brought me many new things.
Previously, I often practiced reverse breathing, and after joining the “4-Dimensional Body–Mind Purification” course, I switched to abdominal breathing. However, I did not know why I sometimes breathed in reverse and sometimes abdominally. After hearing you explain that reverse breathing comes from worry, nervousness, tension, and so on, I understood. By becoming gentler and more relaxed and bringing more awareness to my abdomen, I noticed that I was breathing abdominally. Next, I learned that among the four breathing styles (chest, abdominal, reverse, and diaphragmatic breathing), diaphragmatic breathing is optimal, the middle way, functioning like a massage for internal organs such as the liver, lungs, heart, and intestines, combined with 5.5s for each inhalation and 5.5s for each exhalation. In particular, practicing 3 rounds of diaphragmatic breathing with the 31st and 32nd breaths (Sat-chit-Ananda, truth–wisdom–bliss) gave me wonderful experiences, abundant energy, and a very refreshed spirit.
The breath bridges body and mind; the breath is energy; breathing is both easy and difficult; as long as a person is alive, they breathe. Therefore, mastering my breath means mastering my energy and understanding my body and mind. It can change my lifestyle and destiny in this lifetime if the conditions are right and I practice diligently enough for accumulated quantity to become a change in quality. Creation has bestowed the privilege of an external nose only on humans, with a wonderful structure suited to the environment: people in cold climates, for example, have longer noses to warm incoming air, while Asians have shorter noses better suited to a tropical environment. The nose acts as a human climate-control system. I also learned that the senses are closely linked to the chakras: the eyes relate to chakra 3 (the abdomen, the ego); the ears to chakra 5 (the throat, interaction); touch to chakra 4 (the heart, love); the mouth to chakra 2 (sexuality, relationships); and the nose to chakra 1 (material things, instinct) and chakra 2. From this, I can observe that if my breath is obstructed, I need to work with chakra 1 and see whether I lack material resources or am too caught up in instinct, then work on and adjust these things to achieve greater balance. Most recently, my throat hurt, which relates to chakra 5 and to the ears. Recognizing this, I focused on listening more, listening to and understanding messages that the speaker expresses or leaves unspoken. I need to understand the core message the speaker wishes to convey to me so that I can respond appropriately and bring about the best result. Knowing this, I listened more instead of clinging to my own subjective thinking, and the pain in my chakra 5, my throat, also decreased considerably.
Furthermore, I learned the difference between breathing through the right nostril and the left nostril. Breathing through the mouth is extremely wrong and very harmful; mouth breathing is only a backup option when we have problems breathing through the nose. Right-nostril breathing brings more energy for action, making it suitable before a competition or during a meeting when alertness is temporarily lacking. Left-nostril breathing brings relaxation and gentleness, making it suitable before sleep or before sexual intimacy between spouses. Creative work relates to the right brain, and the right brain relates to left-nostril breathing; logical work relates to the left brain, and the left brain requires right-nostril breathing. Thus, consciously choosing and mastering which side we breathe through brings effectiveness and efficiency to the corresponding tasks of everyday physical life.
Breathing also supplies oxygen to the body, which is severely deprived of oxygen by food, the environment, and the negative thoughts that physical life brings. Breathing in brings positive energy and increases alkalization in our bodies. Breathe out gently, returning to universal unity.
Most importantly, the breath also activates memories to surface, so you can become aware of those memories and the distortions that need cleansing and transformation to integrate qualities into your program for this lifetime. In other words, whenever in daily life you encounter a problem or circumstance involving sadness, joy, success, or failure, you need to rediscover yourself through the breath, thereby creating yourself anew once more.
My sincere thanks to the great Teacher, the service team, and fellow practitioners for creating this useful and meaningful “Mastering the Breath” course. I also thank myself for making the effort and remind myself to practice this beautiful breathing each day. The breath is deeply important and beneficial, so mindful breathing is something very, very worth doing and no waste of time.

The Breath Mastery course contains 10 different breathing exercises. I was deeply impressed by the COSMIC BREATH exercise
I sat comfortably and closed my eyes at 6 a.m. in a quiet space facing the sunlight.

I began inhaling deeply enough and exhaling long enough by practicing diaphragmatic breathing, breathing for 5,5 seconds 3 more times.
At first I was distracted by counting 5.5 seconds for each deep inhalation and exhalation. After a while, my body began feeling the breath with sacred gratitude for the vast love of the universe I was receiving. “As long as there is breath, there is life.”

I saw my physical body connected to my soul by a very bright, transparent cord. Then my soul flew high into the sky. I saw the earth and the vast, boundless expanse of space. Elsewhere, many other planets and regions of light appeared. I felt very light, peaceful, and connected, as though I had been somewhere here before.

After bringing my awareness back to reality, I saw light in everything. Light in you, in me, in the tables and chairs, in the room, in plants, in animals …
Like a miracle, so special, so connected: we are one. ONE PURE LIGHT. There is no longer a boundary between me and the world, between inside and outside. I am an inseparable part of the sacred whole, a universe breathing through me. Each inhale receives the life the universe bestows; each exhale expresses gratitude, living a meaningful life of love and transformation.

Then how could I harm the pure nature within you, me, and the universe? Everything is me, and I am everything. I am a microcosm within the macrocosm.
Therefore, all that remains in me is love, companionship, connection, understanding, protection, and growth for myself, others, and all beings. Only deep gratitude remains within me.

Now every breath is a miracle. I inhale and exhale in rhythm with the inhalation and exhalation of the whole Universe. I am alive, present, and connected to the entire universe. Breath is not only a biological need but a bridge between body and mind, between a small human being and the infinite greater Self. As I return to mastering my breath, I realize I am no longer swept into external circumstances as much as before. I return to myself, to the light in my soul, with awareness and abundant love. Breathing fully and consciously, I feel warm energy circulating through every cell of my body.

I am grateful to you for letting me experience the cosmic breathing exercise, connecting with and exploring the breath's miraculous, powerful truth. Unbelievably, I am the universe of the universe. With enough stillness, sincerity, and patience in applying the practice, I believe I can learn many lessons through each cosmic breath.
Grateful to live in a miraculous body. Grateful that the seemingly most ordinary breath is the very door returning me to the sacred home within my soul through stillness, ease, and unconditional love.

What I appreciated most when learning to master the breath was awakening breathing and left- and right-nostril breathing. I could apply them and experience the benefits immediately. Moreover, I shared them with people around me with whom I had an affinity, and they truly experienced positive changes as a result.
I am currently balancing chakras 1, 2, 3, and 4, applying both cultivation of the mind and cultivation of energy. I have experienced significant changes and my chakras are more balanced. During practice, however, I feel chakras 3 and 4 still have many blockages. When I encounter negative things or sit in meditation, I feel tightness between my chest and abdomen. Something makes me feel choked and unable to take a deep breath gently.
However, after completing the Mastering the Breath course, I immediately applied the 5.5-second awakening breathing practice. At first, I still felt choked and short of breath, with tightness around chakras 3 and 4, as though someone were stabbing me with a knife. But after calmly practicing 2 or 3 times, I felt my breathing open up, with no more choking or tightness. When I practice diligently, I find my breath growing lighter and very slow day by day. Sometimes I have to observe and quiet my mind very deeply before I can sense my breath. Following the lessons, in everything I do—working at the company, cooking, or relaxing—I always try to bring awareness back to my breath and practice 5.5s breathing. I find myself returning to the present more often. There are moments when everything seems to stop, and only my breath exists. I do not know how to describe that feeling. But previously, when practicing mindfulness, I experienced the same thing: wonderful peace.
When stressed by work, I breathe through my left nostril until I feel truly peaceful before returning to work. Compared with previous times, I regained calm more quickly this time.
I shared this breathing method with my younger sister, and she applied it and had wonderful experiences. At bedtime she practices left-nostril breathing and sleeps on her right side. She previously had sinus problems and a blocked nose, but using alternate breathing through the 2 nostrils helped air flow better through both nostrils. She no longer feels helpless with congestion and no idea how to relieve it.
I intend to practice this method diligently, first for my own benefit and 2nd to share it with my family. Most people around me have problems with incorrect breathing. Further ahead, once I have the necessary firsthand experiences, I will share this on social media skillfully and appropriately, creating an opportunity for those with an affinity to discover this breathing method.

A JOURNEY OF TRANSFORMATION THROUGH BREATH:
FROM STRESS, INSOMNIA, AND BACK PAIN… TO PEACE AND HEALTH FROM WITHIN
Previously, I always thought breathing was something... obvious, instinctive, requiring no learning. But then there were periods in my life when my body seemed to be “crying for help”: my mind was often tense, I had headaches and continual nervous twitching, my neck and shoulders always ached, I slept poorly, and particularly, I had unexplained constipation. I tried drinking more water, exercising, eating more vegetables, and folk remedies... but the effects were temporary before everything returned to how it was.
Then one I learned the diaphragmatic breathing technique from the Teacher. It seemed simple; at first I thought it was just learning ordinary breathing, but it was truly a major turning point in my healing journey. The early days: for the breath to reach the "roots" felt so long. Sitting and counting, I wondered whether it really worked, practicing while doubting..
Then I began short daily sessions, just 5-10 minutes, breathing through the left nostril, then the right, closing my eyes, and beginning to learn how my diaphragm contracts upward when I inhale fully. Such a small change, yet I discovered that I had always breathed shallowly, never letting the breath reach deep into my abdomen. Inhaling deeply, I felt as if I were "opening a door" to an area that had always been constricted.
At first it felt a little unfamiliar and tiring, but gradually each breath became an embrace for myself. Then… the body began responding.
SLEEP: A PEACEFUL NIGHT WITH EVERY BREATH
I used to fear nighttime, not because of darkness but because of unending exhaustion. Although very sleepy, I could not fall asleep or would wake in the night with a rapid heartbeat and a confused mind, thinking too much about work, children, and more… No peace
But after about 1 week of diaphragmatic breathing every night before bed, something miraculous began to happen. I noticed myself drifting into sleep as gently as a falling leaf, and waking in the morning feeling… completely alert. No sluggishness, no exhaustion. Simply light.Strange
THE DIGESTIVE SYSTEM: SAY GOODBYE TO BLOATING AND CONSTIPATION
What surprised me most was the improvement in my digestion. Previously, I might only have a bowel movement every 2 days, and each time involved discomfort and bloating. But about 3 weeks after maintaining deep breathing — especially early-morning breathing exercises — I found that my digestion worked much more smoothly. My body seemed to be "awakened" from within. And indeed, my belly and heart felt lighter than ever. No medication. No forcing. Just… breathing correctly.
LOWER BACK AND BODY: FREEDOM FROM PAIN
I used to think my lower back pain came from sitting too much or working with poor posture. Then, having recently given birth, residual injected medication remained… making my back pain increasingly worse.
When I breathe correctly with my diaphragm, I naturally keep my back straighter and my shoulders relaxed rather than tense. The muscles around my spine, especially my lower back, no longer stiffen. I noticed something miraculous: walking no longer tires my back, and sitting at work all afternoon no longer hurts my neck and shoulders. My body is… healing itself. I find it truly miraculous too

 THE MIND: PEACE NEED NOT BE SOUGHT
One of the deepest changes has been in my mood and inner state. I used to be easily irritated, anxious, and prone to overinterpretation. Learning to pause and breathe also taught me to step back from emotions. Each breath became a place to return to rather than chasing endless thoughts.
I began spending mornings sitting quietly by the window, just breathing. No social media. No deadlines. And I found… life more beautiful and clearer in each simple moment. I felt peace, stillness, and the sound of my breath, and I truly felt so much gratitude.

Breathing is a natural state of a living person. Breath is a gift creation gives everyone. As long as you breathe, you live. The distance between life and death is one breath.
As someone who studied and works in medicine, I learned about the body's organs, including the respiratory system, from the earliest lessons. I learned breathing mechanics, respiratory physiology, and respiratory diseases, and assumed that everyone breathes the same way. Diaphragmatic breathing, as the teacher teaches, is the basic, natural human breathing pattern. Only when the diaphragm is damaged, as in diaphragmatic laxity or phrenic nerve paralysis, or when severe airway obstruction prevents the diaphragm from adequately driving inhalation, is greater participation by accessory respiratory muscles needed, including abdominal muscles, producing abdominal breathing or paradoxical thoracoabdominal breathing. So why would a normal person need to learn breath control? My initial feeling during the course was therefore: Oh, must we learn even this? Why learn to master the breath when it should naturally be that way?
In the second class, learning about breathing through each nostril and its physical and spiritual meaning, I began to realize how limited my knowledge was. A new horizon of knowledge opened up, things I had never heard before. When I learned and practiced awakening breathing, I seemed to understand why mastering the breath mattered. When I do not notice or regulate my breathing, I tend to breathe quickly and shallowly. From what the Teacher taught, I began noticing my breath more often and breathing more slowly and deeply. This helped my soul feel gentler and more at ease, without being swept away by negative emotions.
When practicing Awakening Breathing, I clearly feel the path of vital energy with each breath. Strangely, I can direct it anywhere I want, just as ‘intention guides qi.’ Whenever I meditate, I have a sharp pain at one point on my shoulder blade. When I intentionally guide qi there, it seems to hurt more. Then, on the 31st breath, after exhaling fully and holding my breath, I felt openness along my body. On the 32nd breath, as I inhaled fully and contracted my pelvic-floor muscles, I found the sharp pain had completely disappeared. My breathing also became clearer. I saw violet light dancing in my head. Afterward, I could focus better on my breath and remain concentrated on it for quite a long time without sleepiness or dullness, something I had never managed before.
I will try to practice more and be ready to receive whatever experiences may arise. The Mastering the Breath course has truly broadened my understanding greatly and will help me meditate better.

First, I would like to thank the Teacher and everyone very much. I know my reflections are still immature, but I hope to keep improving, learning well, and practicing more diligently in the future. Below are some personal reflections after the Mastering the Breath course…
Before the “Mastering the Breath” course, I was like a machine running nonstop amid work, life, and study. My overloaded rhythm was suffocating: up at 7 a.m. to study, working part-time from afternoon into the night until 1 a.m., and sleeping only at 2 -3 a.m. Sometimes I rose at 6 for yoga but was too exhausted to practice. Each day felt like an endless cycle with no exit. Successive deadlines, worries about living expenses, and nameless concerns kept my mind taut. Outwardly I might have looked fine, energetic, and radiant, but inside I felt increasingly depleted of energy, emotion, and joy. Late last year and early this year were my most emotionally and mentally unstable period in 22 years. I once thought rest was a luxury and breathing too ordinary to heal. Yet the simplest things became my lifeline at my most exhausted…
The course gave me not only knowledge but a return home. I began practicing heart breathing every morning. Placing my hand on my chest, smiling gently, and exhaling softly, I feel as though both body and mind release an invisible burden I have always imposed on myself. With full presence and love for my heart, I feel I have come home. Each deep, gentle, slow breath is a step back to my inner home, where I can rest and embrace myself with all the exhaustion that has never been heard. Whenever pressure weighs heavily, I use sound breathing, making gentle sounds to release blockages. I feel vibrations within my body, as though every cell were awakening and dancing. Tension no longer accumulates in a lump; it settles with each rhythm of sound.
I learned to breathe through the appropriate nostril for each situation: before bed, through the left nostril to fall asleep more easily and sleep more deeply; before study or work, through the right nostril for a clearer mind and better focus; after eating, through the right nostril for better digestion without sleepiness. Last Friday, before defending my graduation thesis (which required a presentation), and when making important decisions, right-nostril breathing helped increase confidence and initiative.

Dear Teacher, through the Mastering the Breath course I learned many breathing methods, for which I am very grateful. Among them, “Awakening Breathing” is the one I connect with most.

Dear Teacher, before taking this Mastering the Breath course, I used the “Awakening Meditation” app, which includes a 5.5 breathing exercise — diaphragmatic breathing. I followed it, but toward the end my exhalation felt weak, and continuing to inhale was quite tiring. I then needed a few quick breaths to get oxygen (feeling short of breath and weak). During “Mastering the Breath,” your guidance helped me feel less tired, though the later breaths still felt rushed. That is why, when you said we would next learn “Awakening Breathing” with 30 such breaths over 3 rounds, I was genuinely worried (perhaps you knew some students were worried, because you said: “It is just breathing — why worry?”).

In the first round, I did feel short of breath but kept up with 30 breaths. By breath 31, I was very exhausted and could hold only for 10s; continuing to breath 32, I still kept up and held for 10s. In round 2, everything became gentler, breathing much more comfortable, without feeling breathless. At breath 31, I held for the full 15s, then heard the "Sound of the Universe" (I think). I felt I was standing in outer space, looking at distant planets. At breath 32, inhaling and holding for 15s, I could no longer hear it (Teacher, I heard you say this sound is usually heard at breath 32, but I heard it at 31; I wonder whether that makes a difference?).

Just as you said, Teacher, when I practiced Awakening Breathing the next day, I no longer heard a similar sound. I know not to expect or cling, but perhaps I did a little, which is why I no longer heard it. I will calmly continue practicing.

I found the muscle exercises for people who snore wonderful (because I also snore when tired). I can also apply them with my patients, who often have certain medical conditions and accompanying dental abnormalities for which functional appliances reduce snoring but only treat symptoms, not causes. These exercises will help somewhat in my treatment work. Thank you very much, Teacher.

Assignment complete.

I respectfully wish you and the team excellent health, Teacher.

Before studying, I knew breathing was important: when angry, focusing on the breath could bring peace again. That was all I knew. This course showed me breathing has many more uses. The Mastering the Breath course gave me much knowledge and many realizations. First, breathing alone can heal many health issues, such as sinusitis, release blockages, and heal all 7 chakras. Wonderful.
When practicing deep breathing with the Teacher in class, I felt much healthier after only a short time. It turns out our cells are severely short of oxygen, and we need to breathe deeply regularly to avoid many health problems. Previously, whenever I felt physically tired, I would rest to recover. But if I was working or out on the road and could not rest, all I could do was use NLP on myself, saying ‘keep going, keep going.’ Yet I could only keep going for a while before feeling tired again. Now I have learned the method of deep breathing. It will help me greatly in the future whenever I need rest but cannot take it. One slight regret is that I still cannot breathe for 5.5 seconds. My deepest inhalation lasts only nearly 3 seconds, and my longest exhalation nearly 5 seconds. I am still gradually practicing.
This was also the first time I learned the meaning of left- and right-nostril breathing. I had no idea there was 1 whole body of rich knowledge about which nostril to breathe through before sleep, before sex, after a full meal, before exercise, when handling numbers or logic, or when needing imagination and creativity... Although I had not tried it yet, it was fascinating. In the future, whenever I give a presentation, face an important event, or play sports, I will practice right-nostril breathing to increase my fighting ability.
When we reached Awakening Breathing in class, there was only enough time for 2 rounds. After those 2 rounds, I was sweating all over and felt much warmer. No physical exercise at all, just deep breathing, yet I was sweating. But I felt much more alert and considerably healthier. I will practice this breathing method more in the coming days.
Over the past several years, I have almost exclusively breathed through my nose, never my mouth, and thankfully, in recent years I have rarely had minor illnesses, living healthily each day. This course further strengthened my firm belief in the benefits of nasal breathing. Thank you, life, for giving me 1 healthy body.
I regret missing the Sunday morning class because I had to attend 1 funeral. I will replay the video and practice the Buddha's 16 contemplations of breathing.

On Sunday afternoon, I practiced many breathing methods. Some took me deeply inward, but afterward I had a headache, perhaps because I practiced too much. I heard people say this meant the breathing practice was working. I continued applying the lesson, sitting calmly and simply breathing deeply, and eventually felt well again. Wonderful.
The practice that impressed me most was breathing through the 3rd eye. After directing all my attention to the forehead, at the 3rd eye, for 1 period of time, I felt as though 1 stream of energy was moving through my forehead. The tingling at the 3rd eye felt strange and wonderful. I really liked it. My brain felt clearer. My only difficulty remains synchronizing my breath with the 3rd eye, because while feeling that the 3rd eye itself is breathing, I still feel air striking my nose. I will probably gradually get used to this synchronization, but the feeling is already wonderful. Perhaps my 3rd eye had degenerated long ago, and this breathing exercise activated it again for the first time. I have practiced this breathwork only 2 times, and will certainly practice more because I love the experience and want it to evolve rather than degenerate further.

I have often meditated, but have not yet entered deep concentration. Through this lesson, I hope that after a period of sufficient breathing practice, my meditation will improve day by day and I can enter concentration more deeply. I also believe frequent practice can release blockages and heal all 7 chakras. I know I still have many blockages, so I need to practice even more diligently.

Once again, many thanks to the Teacher and service team for the great benefits this course brings.

Dear Teacher!
Before learning about and understanding the breath, I truly paid no attention, took no interest, and never imagined that breathing could have such an influence and carry so much meaning.
I have prolonged nasal congestion, breathe rapidly and in reverse, and find it very difficult to take a deep, long breath. I do not understand why this happens. I saw a doctor to improve my breathing, but without results
After “Mastering the Breath,” I realized so many things and had not expected the nose and breath to carry such profound meaning
I realized I had lived under pressure for a long time, suppressed emotions, and struggled to empathize with (feel) others and the truth, while attached to recognition, comparison, ego...
and reverse breathing causes me frequent neck and shoulder pain
When practicing 5.5-second diaphragmatic breathing, I still run short of breath and tense up during exhalation. I will try to practice regularly as the Teacher instructed.
Each morning after waking, I practice 33 breaths. I still do not feel much; after breathing in reverse for a long time, diaphragmatic breathing remains difficult. My chest feels slightly tight, the breath is not yet deep, and I still cannot relax completely on exhaling, but I will keep trying and practicing daily.
I apply breathing to my work. My work requires precision, gentleness, and care, so before starting I find a quiet place and practice left-nostril breathing. I did not expect it to be so effective. Although I have deep faith in you, Teacher, trust everything you teach 100%, and have never doubted anything, every time I verify it in daily life I am surprised ☺ because it is so wonderful and extraordinary. My work is significantly more efficient and faster.
My body feels comfortable, at ease, and light. I feel my breath much more clearly too (even though my nose is still blocked). Focusing on the breath helps me be mindful, and I now enjoy sitting or lying down to breathe more than scrolling Facebook, Teacher ☺
Thank you, Teacher, for transmitting such useful and profound breathing practices.

After the Mastering the Breath lesson, I realized I had been breathing incorrectly. I had always breathed through my chest, so the breath went out as soon as it reached my chest, leaving the abdomen and areas below short of oxygen. I realized my life since birth had been full of worry, rushing, haste, and fear, making my breathing increasingly shallow, and these very things made the blockages in the lower chakras 1,2,3 more serious.
When I meditate peacefully, my buttocks and seated base shake violently despite my relaxed body. I wonder why they shake as though unable to stay steady; it feels like a signal that chakras 1,2,3 are severely blocked and I need to work with them seriously, just as the qualities and distortions of chakras 1,2,3 in my dreams have also conveyed this message to me.
I experienced the same thing with sound meditation, third-eye meditation, and cosmic breathing. But when I practiced 5.5-second breathing, the restlessness and anxiety within me settled. Each day, whenever I felt uneasy or afraid, I noticed my breathing was shallow, closed my eyes, and breathed for 5.5 seconds. Everything felt calmer, emptier, and more comfortable.
I know I need to master 5,5-second breathing to help heal my chakras 1,2,3. Once, when I had a stomachache, I sat down and persistently practiced 5,5 breathing continuously for about 15 minutes, and the pain vanished. Perhaps that was when I experienced the wonder of this breathing practice.
Each morning on waking and before bed, I breathe evenly at 5.5 seconds for 15 minutes continuously; sometimes I fall asleep without even noticing.
Breathing may seem simple, but returning to the breath we had at birth is truly a journey, like the Fool's journey in tarot: turning away from the sun, traveling a full circle, and returning to where one departed. The breath itself also holds enlightenment and a wondrous peace I had forgotten.
Previously, I practiced breath-observation meditation but did not recognize how to breathe in balance. Sometimes I breathed too deeply, sometimes too shallowly, but shallow breathing had become a habit, so I felt it was normal.
I am quietly grateful that this course has helped me understand and apply things practically rather than just theoretically.