On February 5 & 6, 2026 I presented at the annual CUPE 1099 Professional Development conference for my seventh year in a row! Thank you to all of the incredible people at the CUPE for always being such a warm and receptive crowd. I look forward to our time together every year.

This year, I presented:

• Flow Yoga, Breathwork & Meditation - 2.5 hour workshop

• Zumba - 1 hour class

• Flow Yoga - 1 hour class

I am always available to speak and facilitate classes and workshops on a variety of health, wellness, and fitness topics. I have a menu of ready-to-go workshops, and I'm also open to creating new and exciting workshops for your group. Click here to learn more about me. You can also contact me via email at timmie@sacredwellness.co (not .com).

Table of Contents

In this post, I'd like to share my lecture notes, aka "talking points" from the Flow Yoga, Breathwork & Meditation workshop on February 5, 2026. Please note that these were written to be talking points for me as the presenter, so it may feel a bit choppy.

I'm also sharing some of my videos that can help to enhance and support your practice moving forward.

1. Breathwork & Meditation Lectures Notes

2. Breathwork Instructional Videos

3. Chakra Wellness Online Workshop - FREE

4. Where You Can Find Me

More free content is available on my YouTube channel, so please like and subscribe!

Breathwork & Meditation Lecture Notes

Breathwork refers to various techniques that utilize controlled breathing patterns to enhance physical, mental, and emotional wellbeing. Derived from Pranayama – modern adaptation of practices drawn from this ancient tradition.

Breathwork is accessible, effective, and practical!

Breathwork is holistic, improving physical, mental, and emotional health, and effectively reducing stress. Effects can be felt almost immediately. Physically, can actually improve cardiovascular health.

Pranayama is a specific form of breath control found in yogic traditions.

Breathwork, particularly Pranayama, has its origins in ancient Indian spiritual practices, dating back thousands of years.

PRANA – Life Force Energy

AYAMA – Means “to extend”, “to stretch” or “to control”. In the context of pranayama, it refers to the regulation and mastery of the breath.

The purpose of Pranayama is to regulate the breath: to control and enhance the breath. This influences the flow of prana – life force energy – in the body. This leads to improved concentration and mental clarity, as well as a reduction of stress and a deeper sense of calm.

Physical Benefits of Pranayama:

• Improves lung capacity and respiratory function

• Enhances oxygenation of the body, which can boost energy levels

• Supports cardiovascular health by promoting relaxation and reducing blood pressure (vasodilation)

Mental Benefits of Pranayama:

• Reduces anxiety and stress

• Enhances focus, concentration, and mental clarity

Spiritual Benefits of Pranayama:

• Facilitates meditation by calming the mind and preparing the practitioner for deeper states of awareness

• May encourage a sense of connection with the Self and the Universe

After a few weeks of regular practice, one can expect to experience:

• Reduced stress

• Improved focus

• Emotional resilience

• Physical health improvements, specifically increased lung capacity, better oxygenation, and enhanced physical performance

• Greater mindfulness

What does the research show?

• Research has shown that breathwork significantly reduces stress levels (Journal of Clinical Psychology). Mechanism: Breathwork promotes activation of the parasympathetic nervous system, which helps the body enter a state of relaxation

• Research has shown that breathwork can be effective in alleviating symptoms of anxiety and depression; participants experienced improvements in mood and emotional regulation. Breathwork is increasingly integrated into therapeutic settings, especially when dealing with anxiety disorders (Frontiers in Human Neuroscience)

• Research shows that breathwork improves cognition, specifically by promoting mindfulness and emotional regulation. Improved mindfulness can lead to enhanced cognitive flexibility, allowing individuals to respond more effectively to challenges (Psychological Science)

• Research shows that breathwork can improve attention and cognitive performance. Specifically, breathwork helps in enhancing concentration (Journal of Neurophysiology)

• Some research indicates that Breathwork can be a useful adjunctive therapy for individuals with PTSD. A study in the Journal of Traumatic Stress reported that survivors of trauma experienced significant reductions in PTSD symptoms after Breathwork sessions. Breathwork is believed to help wire neurobiological responses to trauma, promoting healing

The Body’s Response to Breathwork:

• Breathwork primarily activates the parasympathetic nervous system (PNS), which plays a crucial role in promoting relaxation and restoring balance in the body (“rest and digest”)

• When the PNS is activated, it counteracts the sympathetic nervous system (SNS) which activates the stress or “fight or flight” response

• PNS activation also results in: decreased HR and BP, enhanced digestion, and muscular relaxation

• Improved oxygen exchange (increase oxygen intake and CO2 removal)

• Breathwork reduces cortisol levels (primary stress hormone)

• Breathwork can stimulate the release of neurotransmitters like serotonin and dopamine, which promotes feelings of happiness and relaxation

• Positive cycle: By encouraging mindfulness, breathwork further activates the PNS thus promoting more relaxation

NOTE: Breathwork can also be used to activate the SNS and induce a state of anxiety and panic. This is done therapeutically in controlled clinical settings only, particularly with people suffering from GAD and/or agoraphobia. Bottom line: Breathwork can induce mental and physical states.

Breathwork Techniques:

1) Sama Vritti (Equal Breathing) – 4:4

2) Box Breathing – 4:4:4:4

3) 2x Breath – 4:8

Sama Vritti

• Calmness and centering – great precursor to meditation or yoga

• Enhancing focus – studying, working, presenting

• Emotional regulation – easy way to regain mental balance without overwhelming the mind

• General relaxation – can use throughout the day

• Similar to Box Breathing, but easier to perform because no breath retention

Box Breathing

• Grounding, improved focus, managing anxiety

• Helps regulate breath

• Ideal for high-stress situations

2X Breath

• Perform when feeling anxious or stressed and in need of immediate relaxation

• Ideal for winding down at the end of the day, especially before bed

• Also ideal for transitioning to meditation, easy switch from a busy to a contemplative mind

• The focus on exhalation fosters a sense of release

• Benefits of Meditation (Research Based)

The research shows that meditation:

• Improves emotional regulation by increasing activity in areas of the brain associated with emotional control, such as the prefrontal cortex. This helps people respond to stressors more calmly and effectively

• Improves attention span and reduces mind-wandering

• Decreases rumination – persistent and negative thinking about negative events. Beneficial for those suffering from anxiety and depression – helps break negative thought patterns

• Changes brain structure – long-term meditation has show to increase gray matter density in areas linked to memory, emotional regulation, and self-awareness; often observed in the hippocampus and the prefrontal cortex

• Enhances feelings of compassion and empathy towards oneself and others. Research participants report greater emotional connection and less social anxiety

• Is effective in pain management by altering the perception of pain and improving coping strategies

• Improves sleep quality by promoting relaxation, reducing insomnia, and reducing racing thoughts and anxiety

• Enhances immune function as a result of a reduction in stress and inflammation

Breathwork Instructional Videos

Chakra Wellness Workshop

Where You Can Find Me

I hope you had an exhilarating time at the conference and that you found these resources helpful. If you'd like to keep taking classes with me, I teach the following public classes in St. Albert and Edmonton:

• Flow at 10:30 AM on Mondays at Servus Place in St. Albert (technically drop-in, but pre-registration is highly recommended as this class fills)

• Belly Dance Fitness at 1:00 PM on Mondays at Servus Place (registered)

• Seated Gentle Yoga at 10:00 AM on Tuesdays at Servus Place (registered)

• Yoga for Movement at 9:30 AM on Wednesdays at Above Average Yoga in Edmonton (drop-in)

Regarding any of the registered classes, if you'd like to try them or drop-in, send me an email and I can arrange something for you!

If you just want to drop in with no hassle, I'd recommend my Wednesday morning class at Above Average Yoga. Email me or send me a FB message if you have any questions!

Until next time, my friends!

Blessings,