Free Online Breathwork Course for Beginners:
Breathwork Starter Kit
Feeling overwhelmed, wired or stuck on “high alert” all the time?
This free breathwork course gives you a gentle, structured way to learn simple breathing techniques you can actually use in real life, for stress, sleep, focus and emotional regulation.
About the Breathwork Starter Kit
What Is the Breathwork Starter Kit?
The Breathwork Starter Kit is a free, beginner-friendly online breathwork course created by Breathing Space founder, Benedict Beaumont.
It’s a short, practical course that helps you:
Learn the foundations of breathwork
Try a range of simple techniques (without feeling overwhelmed)
Build confidence to use breathwork in everyday life
Get a safe first taste of Conscious Connected Breathwork
You’ll get video lessons, guided audio practices and written instructions you can follow at your own pace. No experience needed.
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Is This Free Breathwork Course for You?
This Breathwork Starter Kit is perfect if:
You’re new to breathwork and want a clear, gentle introduction
You feel stressed, anxious or overwhelmed and need simple tools to calm your nervous system
You’d love help with sleep, focus or emotional regulation
You’re curious about Conscious Connected Breathwork, but want to start with the basics
You like learning in your own time, with short, easy-to-follow lessons
You don’t need any previous experience with meditation, yoga or breathwork. If you can breathe, you can begin.
What You’ll Learn Inside the Breathwork Starter Kit
When you sign up, you’ll get instant and lifetime access to a complete mini-course hosted on our easy to use online learning platform.
Inside, you’ll find:
Welcome & How to Use the Course
How the Starter Kit works
Accessibility and tech support
Breathwork waiver and safety notes
Introduction to Breathwork
What is breathwork?
How conscious breathing supports stress reduction, emotional regulation and resilience
Breath Awareness & Body Scan
Breath Awareness – a simple practice to anchor your attention and calm your mind
Body Scan Meditation – gently reconnect to the sensations of your body and soften tension
Core Beginner Breathwork Techniques
Each practice comes with guided audio/video + written instructions + when to use it:
Lung Stretch – opening the breath and creating space in the chest
Coherent Breathing – balancing your nervous system with slow, even breaths
4-7-8 Breathing – a deeply calming pattern to support sleep and anxiety relief
Box Breathing – a simple, structured technique for focus and regulation
Extended Exhale Breathing – lengthening the exhale to shift out of fight-or-flight
Bee Breath (Bhramari) – a humming breath to soothe the mind and body
Conscious Connected Breathwork (Taster)
What is Conscious Connected Breathwork?
A 60-minute guided Conscious Connected Breathwork session with Benedict, giving you a safe, trauma-sensitive introduction to this deeper style of practice
Next Steps & Ongoing Support
Suggestions for building a daily or weekly breathwork routine
How to keep practising with:
[Sign Up for the Free Breathwork Starter Kit]
How the Free Breathwork Starter Kit Course Works
100% online & self-paced – log in whenever it suits you
Short lessons – most practices take just a few minutes to learn
Watch on any device – phone, tablet or computer
Lifetime access – come back to the practices whenever you need them
Trauma-sensitive approach – grounded in consent, choice and nervous system awareness
Breathwork Beginners: How to Incorporate Breathwork into Your Routine
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Start your day with a few minutes of gentle belly breathing or alternate nostril breathing to promote a sense of calm and focus before getting out of bed.
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Practice box breathing or 4-7-8 breathing as you brush your teeth, setting a mindful intention for the day ahead.
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Take a few deep breaths before each bite, savoring the flavors and cultivating gratitude for the nourishment.
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If you're feeling overwhelmed during your commute, practice a few rounds of box breathing or extended exhales to help calm your nervous system.
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Practice a few rounds of alternate nostril breathing or a calming visualization to center yourself and reduce anxiety.
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Incorporate deep breaths and mindful awareness into your self-care routine, allowing the warm water and your breath to soothe your body and mind.
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Practice calming breathwork techniques like 4-7-8 breathing or alternate nostril breathing to prepare your body and mind for restful sleep.
Most of the practices in this Starter Kit are gentle and accessible. We also include clear safety guidelines and a breathwork waiver inside the course.
If you have significant cardiovascular issues, serious respiratory conditions, are pregnant, or have a history of seizures or certain mental health conditions, it’s always wise to check in with a healthcare provider before trying more intensive practices.
You are always in charge of your pace. You can pause, slow down or stop at any time.
If you have questions, please ge in touch any time through our email at breathe@makesomebreathingspace.com or the contact page.
Is It Safe for Me to Practise Breathwork?
Breathwork Starter Kit – Frequently Asked Questions
1. What is the Breathwork Starter Kit?
The Breathwork Starter Kit is a free online course designed to introduce you to simple, accessible breathwork practices. It includes guided audio and video lessons, written instructions, safety guidelines and a gentle introduction to Conscious Connected Breathwork. You can learn at your own pace and revisit the practices whenever you need.
2. Who is this breathwork course for?
This course is designed for complete beginners as well as anyone who wants to build a steadier, more confident foundation in breathwork. If you’re looking for tools to support stress, anxiety, sleep, emotional regulation or focus, this is a gentle and supportive place to begin.
3. Do I need any experience to join?
No experience at all is required. Every practice is explained clearly and taught in a way that’s easy to follow, even if breathwork feels completely new to you.
4. Is this breathwork course really free?
Yes — the entire Breathwork Starter Kit is completely free. You’ll get access to all the lessons, practices and the bonus Conscious Connected Breathwork session without needing to pay for anything.
5. What will I learn in the Breathwork Starter Kit?
You’ll learn a range of beginner-friendly breathwork and mindfulness practices, including:
Breath Awareness
Body Scan Meditation
Lung Stretch
Coherent Breathing
4-7-8 Breathing
Box Breathing
Extended Exhale
Bee Breath (Bhramari)
A gentle introductory session of Conscious Connected Breathwork
Each practice includes guidance on when to use it and how it supports your nervous system.
6. How long does the course take to complete?
Most people complete the lessons in a few hours, but there’s no rush. You have lifetime access and can return to the exercises as often as you like. Breathwork is a practice — returning to the techniques regularly is where the real benefit happens.
7. How is the course delivered?
The Starter Kit is hosted on our online learning platform (Ruzuku). Once you sign up, you’ll receive a login and can access all lessons from your phone, tablet or computer. Everything is pre-recorded, so you can move through the material at a pace that feels right for you.
8. Is the course trauma-informed or trauma-sensitive?
The Starter Kit is taught in a trauma-sensitive way.
This means:
Clear invitations rather than instructions
You choose the pace
Gentle practices suitable for most people
Safety guidance throughout
We don’t teach therapeutic trauma interventions in this course, but we do prioritise nervous system awareness, consent, and emotional safety. You’re encouraged to pause, slow down or stop at any time.
9. Is breathwork safe for everyone?
Most of the practices in this course are safe and accessible for a wide range of people.
However, we recommend speaking with a healthcare provider before practising more advanced breathwork if you:
Are pregnant
Have serious cardiovascular issues
Live with epilepsy or a history of seizures
Have been diagnosed with bipolar disorder, schizophrenia or other conditions that require specialist care
Have severe respiratory conditions
Inside the course, you’ll find a full breathwork waiver and guidelines to help you practise safely.
10. Can I use these breathwork practices for anxiety or stress?
Yes—many people find these techniques especially helpful for softening anxiety, calming racing thoughts and supporting emotional regulation. Practices like extended exhale breathing, 4-7-8 breathing and coherent breathing are particularly effective for settling the nervous system.
11. Will this course help with sleep?
Many participants use the Starter Kit as part of their bedtime wind-down routine. Slow, steady breathing techniques can help reduce tension, quieten the mind and prepare the body for rest.
12. Can I use the course on my phone or tablet?
Yes. The course works on all devices, and you can switch between them anytime.
13. What happens after I complete the Breathwork Starter Kit?
You can continue your journey in whatever way feels most supportive. Many people choose to:
Explore the Breathing Space All Access Membership
Take short, topic-specific breathwork courses
Dive deeper into personal growth through Rewire
Train professionally through our Breathwork Coach Certification
Or go further into Conscious Connected Breathwork through our 400-Hour Facilitator Training
14. Will I receive a certificate for completing the Starter Kit?
This free course does not issue a formal certificate. It’s a foundation-level program designed for your personal development. If you’re interested in certified training, the 50-Hour Breathwork Coach Certification is the best next step.
15. Do I have lifetime access?
Yes. Once you join, you’ll always be able to return to the lessons, rewatch videos and revisit the practices whenever you want.
16. How do I sign up?
Simply enter your name and email on the page, and you’ll receive instant access. You can start practising within minutes.
17. Who teaches the course?
The Starter Kit is led by Benedict Beaumont, founder of Breathing Space and an experienced Conscious Connected Breathwork facilitator. Benedict has guided thousands of students worldwide and brings a grounded, compassionate approach to breathwork education.
Ways to Experience Breathwork with Breathing Space
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Become a certified Breathwork facilitator from the comfort of your own home. Our comprehensive online training program combines in-depth learning with the power of community, guiding you towards mastery of this transformative healing modality.
Perfect for: Aspiring facilitators worldwide who seek a flexible, accessible, and supportive learning environment.
Benefits: In-depth study of Breathwork theory and techniques, trauma informed, inclusive, live interactive sessions with experienced facilitators, personalized feedback and mentorship, a thriving online community, and the tools to build a successful Breathwork practice.
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Embark on a transformative journey to become a certified Breathwork facilitator. Our comprehensive apprenticeship program will equip you with the knowledge, skills, and confidence to guide others on their healing journeys.
Perfect for: Individuals passionate about personal growth, healing, and empowering others through Breathwork.
Benefits: In-depth training in Breathwork theory and practice, mentorship from experienced facilitators, a supportive community of fellow apprentices, and the opportunity to launch a fulfilling career.
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Deepen your understanding and practice of Breathwork at your own pace with our comprehensive online courses. Designed for beginners and experienced practitioners alike, our courses offer a transformative journey into the power of breath.
Explore the Foundations: Discover the science and history of Breathwork, learn essential techniques, and experience the profound benefits of this powerful modality.
Specialized Courses: Practice Breathwork for specific areas of interest, such as Breathwork for stress relief, breathwork for anxiety, emotional regulation, or spiritual awakening.
Self-Paced Learning: Learn at your own rhythm, with access to video lessons, guided practices, and downloadable resources.
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Unlock a treasure trove of Breathwork practices designed to support your well-being and personal growth.
Unlimited Guided Sessions: Explore diverse breathwork sessions tailored to your unique needs and goals.
Meditations for Every Mood: Find peace and balance with guided meditations for relaxation, focus, and emotional well-being.
Conscious Connected Breathwork: Deepen your practice with extended sessions that promote profound healing and transformation.
Convenience & Accessibility: Practice anytime, anywhere, at your own pace.
Regular Updates: Discover new practices and expand your Breathwork journey.
Click here to learn more about the Breathing Space Guided Breathwork Membership
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Join our global community for transformative Breathwork events, both online and in-person. Experience the power of breathwork in a supportive space, connect with like-minded individuals, and deepen your practice.
Our events include:
Online Breathwork Circles: Participate in live, guided Breathwork sessions from the comfort of your own home, connecting with a virtual community from around the world.
In-Person Gatherings: Experience the collective energy of Breathwork in person at events hosted in various locations worldwide.
Workshops & Seminars: Deepen your understanding of specific Breathwork techniques or themes through specialized workshops and seminars.
Special Events: Immerse yourself in unique Breathwork experiences, such as sound baths, movement workshops, and retreats.
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Escape the ordinary and embark on a transformative journey within at our curated Breathwork retreats. Held in serene locations around the world, our retreats offer a sanctuary for deep healing, personal growth, and connection with like-minded souls.
Our retreats feature:
Immersive Breathwork Practices: Dive deep into various Breathwork techniques, guided by experienced facilitators, to release emotional blockages, awaken your potential, and cultivate inner peace.
Mindfulness & Movement: Complement your Breathwork practice with yoga, meditation, nature walks, or other mindful movement practices that nourish body and soul.
Community Connection: Forge meaningful bonds with fellow retreat participants, creating a supportive and uplifting space for shared experiences and growth.
Nourishing Cuisine: Enjoy delicious, healthy meals prepared with locally sourced, seasonal ingredients to support your well-being.
Rest & Relaxation: Unwind in tranquil surroundings, allowing your body and mind to fully integrate the transformative effects of Breathwork.
Learn more about our upcoming breathwork retreats!