Live this November · with Shamash Alidina
Simple breathing practices that calm your nervous system, in about five minutes a day.
Why your breath
It speeds up. It gets shallow. It moves up into your chest. And without you noticing, that pattern tells your nervous system you're in danger. So it quietly adds to the anxiety you're trying to get away from.
The good news is that it works the other way too. Your breath is the one part of your nervous system you can take hold of directly, any time, anywhere, for free. Most of us were simply never shown how.
Try it now · one minute
In through your nose as it grows. Out slowly as it shrinks. The out-breath is longer on purpose.
Notice how you feel. That's six breaths a minute, one of the practices you'll learn in the course.
The science, plainly
You may have heard about the vagus nerve. It runs from your brain down to your heart and gut, and it's a big part of how your body calms itself. You can't switch it on by thinking about it. But you can influence it with your breath.
When you breathe out slowly, your heart rate eases a little. Breathe at around six breaths a minute and your heart and breath start to move together. No hype and no hacks. Just practices you can feel working.
Six breaths a minute to settle your heart and mind.
Breathe low and easy, not high and tight.
A soft sound that slows everything down.
A gentle way to let the day go at night.
What you'll move through
Follow along week by week, or take it at your own pace. It's yours for life.
How your breath and nervous system are linked, and why gentle nose breathing calms you.
What deep breathing really means, and how to do it well.
Ancient wisdom meets modern science, and your own calming rate.
Gentle ways to ease panic and over-breathing.
Breath with movement and Qigong, for sleep, and for the moments that matter.
Where it lives
The course lives inside the Daily Mindfulness Club app, so there's nothing to download and no password to remember. You sign in with your email and a six-digit code.
Every lesson has video, audio and a transcript, so you can watch, listen on a walk, or read. And if you're not a Club member yet, you also get three months of the whole Club free (worth £147): a live guided sit every weekday at 7:30am UK, a library of meditations, and a warm community from all over the world.
Live with me
Come to one or both. They're by video call, and the recordings go into your course the next day, so you won't miss anything.
We breathe together, and I show you how to get the most from the course.
6pm UK · 1pm New York · 10am California
Bring your questions, and we practise together once more.
6pm UK · 1pm New York · 10am California
Everything you get
From past students
"A wonderful experience!"
Chandana Watagodakumbura · India"Accessible, educational and intuitive, and I could fit it into my schedule."
Scarlett Shepard · USA"Cannot recommend highly enough."
Samantha Drinkwater · UK"Thank you, Shamash, for your great support in this journey. The content was amazing!"
Shraddha Shah
Your teacher
I'm the author of Mindfulness For Dummies, Breathing Exercises For Dummies and The Mindful Way Through Stress. For years I breathed all wrong when stress hit: fast, shallow, through my mouth. It made my anxiety worse, not better. Learning to breathe well genuinely changed how I handle pressure, from public speaking to everyday life. This course is everything I wish someone had taught me sooner.
Trained in mindfulness with Jon Kabat-Zinn, Ajahn Brahm and Thich Nhat Hanh; in breathwork with James Nestor (Breath), Anders Olsson and Patrick McKeown (The Oxygen Advantage).
Early bird
Early bird until Thu 19 Nov at 6pm UK. Checkout shows the price in your own currency.
🔒 Secure checkout with Stripe · doors close Sun 29 Nov
If cost is a genuine barrier, just email me and ask about a scholarship.
About five minutes a day. The lessons are short, and the practices are made to fit into a busy life, not add to it.
Completely. I start from the very beginning and build gently. You don't need any experience, fitness or equipment.
That's fine. Both are recorded and added to your course the next day. You can send me a question beforehand, too.
Yes. It's the paperback, sent to your home by post, not an ebook. Delivery is free, wherever you live. You give your address at checkout.
In the UK, I post signed copies every week, so allow about a week. Elsewhere, I arrange your copy within a week of you joining, sent from a bookseller in or near your country. Delivery times vary from place to place, but I'll make sure it's on its way.
Inside the app at app.dailymindfulnessclub.com, on any device. There's nothing to download and no password. You sign in with your email and a six-digit code.
Yes, of course. Look out for an email from me with your free invitation, and a signed book for the cost of postage.
The practices are gentle. But if you have a breathing, heart or other medical condition, or you're pregnant, please check with your doctor first and go at your own pace.
You carry the most useful tool for calm everywhere you go. Let me show you how to use it.
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