COURSE

The 21-Day Breathwork Academy

My intention is for you to feel the amazing benefits of breathwork and aspire to do at least one of these breathwork techniques every day for 21 days so that you build a solid foundation as a breathwork practitioner. The breathwork techniques you will practice in this course are diverse and offer many benefits such as energy, relaxation, vitality, ease of stress and anxiety, releasing trauma, boosting the immune system, clarity, and more! This course is a great first step to becoming a Breathwork Facilitator.

Grounded Stress Yoga Pranayama Happiness Health & Happiness Stress & Anxiety Spirituality Movement

Meet your Teacher

Ben Holt

Sedona, AZ 86336, USA

Ben Holt is a professional wellness facilitator, Healer, Coach, and Musician. He specializes in breathwork, sound healing, Quantum Healing, and plant medicine. Blending many modalities together, Ben intends to create the most conducive healing space for his participants. His specialty in the healing arts is Breathwork, and through his project "Awakened Breath" he and his team have served thousands in-person and 10x that online.

21 Days

7.4k students

5.0 stars

15 min / day

Grounded

English

Lesson 1

Foundational Breathwork

Foundational Breathwork is designed to create deep relaxation in the body and mind. This breathwork will activate your parasympathetic Nervous system and allow you to relax deeply. Namaste ~

Lesson 2

Healing Breathwork

Healing Breathwork is an empowering and healing breathing technique designed to relax and heal your energy through visualization, meditation, and breathing. Namaste ~

Lesson 3

Rebalancing Breathwork

Rebalancing Breathwork is a breathwork designed to bring you back to the center. This breathwork will help release stress and anxiety and bring you back into the present moment + allow you to be focused and clear throughout your day.

Lesson 4

Box Breathing

Box breathing is a beautiful technique that helps to reduce anxiety and stress. This technique is great anytime and especially beneficial before bed and during stressful moments. Namaste ~

Lesson 5

Heart Opening Breathwork

Heart Opening Breathwork is a powerful heart opening Breathwork technique that is designed to open and heal the heart space, heal grief, and bring you back into the vibration of unconditional love. Namaste ~

Lesson 6

Deep Healing Breathwork

Deep Healing Breathwork is an advanced version of Healing Breathwork. This breathwork technique is great for healing any emotional, spiritual, and physical wounds. Namaste ~

Lesson 7

Week 1 Recap + Pro Tip

Time to recap week 1! Congratulations on making to the end of the first week of the 21-Day Breathwork Academy! Now is the time to journal and connect with all of the techniques that resonated with you the most and decide which ones you want to really carry with you! Also, don't miss the pro tip for better breathing at the end!

Lesson 8

Day 8 - Breath of Fire

Breath of Fire is a powerful breathwork practice that is designed to empower and energize the body/mind complex. Use this technique if you are feeling low energy, before cold exposure, or simply if you need an energy tune up.

Lesson 9

Dynamic Breathwork (Beginner)

Dynamic Breathwork is a powerful energizing technique that is designed to increase immunity and vitality, boost performance, increase longevity and so much more. This is the beginner version of this breathwork technique. Namaste ~

Lesson 10

Dragons Breath

Dragons Breath is an energizing breathwork technique that stimulates the body, mind, and spirit. This technique is designed to generate energy and vitality providing a powerful sense of awakening. Namaste ~

Lesson 11

Dynamic Breathwork

Dynamic Breathwork is a powerful energizing technique that is designed to increase immunity and vitality, boost performance, increase longevity and so much more. This is the regular, most listened to version of this breathwork technique. Namaste ~

Lesson 12

Deep Relaxation Breathwork

Deep Relaxation Breathwork is a very relaxing breathwork technique that involves slow nasal breathing for ultimate relaxation. Utilize this technique when stressed, before bed, or simply to relax. Namaste ~

Lesson 13

Euphoric Breathwork

Euphoric breathwork is a powerful technique that is designed to stimulate the production of DMT in the lungs and Pineal gland. Do this technique lying down and with caution as it can be very powerful. This technique delivers a powerful transcendental experience. Namaste ~

Lesson 14

Week 2 Recap + Pro Tip

In this recap, we dive into the benefits we have received from the techniques practiced. We also dive into the pro tip for the week, cold exposure. Cold showers, plunges, and any exposure to cold weather is incredibly beneficial for us! I invite you to practice cold exposure daily for maximum benefits. Namaste ~

Lesson 15

Prana Breathing l

Prana Breathing is a creative breathwork exploration that hyper-oxygenates the body while also increasing the amount of pure life force energy (Prana) within you. The Prana Breathing sessions are an adventure in connecting with the breath through beautiful music by my brother Left Lukas. Let's Breathe! Namsaste ~

Lesson 16

Prana Breathing ll

Lesson 17

Prana Breathing lll

Lesson 18

Advanced Dynamic Breathwork

Dynamic Breathwork is a powerful energizing technique that is designed to increase immunity and vitality, boost performance, increase longevity and so much more. This is the advanced, most difficult version of this breathwork technique. So be sure to take caution and give it your all! Namaste ~

Lesson 19

Empowered Breathing

Empowered Breathing is a guided visualization meditation that includes conscious breathing in order to create a deeply inspired and empowered state of being. Utilize this practice anytime you need a pick-me-up! Namaste ~

Lesson 20

Sonic Neural Breathwork

Sonic Neural Breathwork breathwork is the most powerful breathwork technique I offer. This technique is designed to release energy from the body, heal trauma, heal physical and energetic wounds, and reset your nervous system. In other words, it empties you of stagnant energy you no longer need. BEFORE PRACTICE: You should set intentions of what you would like to release and what you would like to call into your life. Feel it fully and allow for this to be true in your heart in the NOW. AFTER PRACTICE: After your session, it is very important not to rush back into work and strenuous tasks. You need to rest, relax, and ground in with nature, healthy food, and plenty of clean water for at least a day before getting back into the swing of things. Fully integrate your experience through journaling, connecting with nature, and being still + quiet. Namaste ~

Lesson 21

Congrats and Recap

Congratulations on finishing the 21-Day Breathwork Academy! I am deeply honored and super proud of you for coming this far in your breathwork journey. Now is the time to integrate it all and really dive into which techniques resonated the most with you and utilize them every day for optimal benefits! This is where the rubber meets the road, so I invite you to go deep into these techniques and find the ones that you feel are the most beneficial for your unique self! Thank you so much, and until next time, Namaste!

5.0 (152)

Recent Reviews

Jacqui

December 21, 2025

The most transitional course I have done. My mind is blown with how powerful Breathwork can be.

Enas

November 29, 2025

I feel I wanna do it again :)) and this time with more attention. That was one of the best. Learning all these techniques and practicing it is amazing.

sandra

October 3, 2025

Life changing! A practice that has became part of my daily life.

Ladan

August 15, 2025

This was one of the best course that I had on this platform . Ben's guidence makes it easy to perform each lesson. I started to do breathwork every morning with Ben since I have found him on Insight Timer. Tthak you Ben I am very greatful for all of your work. 🙏💙💫

Cecilie

August 10, 2025

I adore your beautiful, powerful Breathwork techniques, Ben. The short, 12-minute orogram has become a wonderful anchor point for me, especially on anxious mornings! Brings me back to center, revitalizes my lungs, help regulate my nervous system! And your kindness and passion are extra bonuses. Thank you ever so much for facilitating such healing!

Anika

June 8, 2025

Wow! That was amazing. I’m so grateful for this work. Thank you, thank you, thank you!

Terese

May 19, 2025

Thankyou so much, Ben, for this 21 days of teaching me breathwork. You are really a wonderful teacher. I learned so much and experienced states, I never dreamed of. I loved all the activating sessions and esp. the neuro sonic breathwork was so much changing for my inner being. Will come back to it on a regular basis I think. I integrated your pro tips into my daily routine as well. Altogether a quantum leap for my well-being + reconnection with the Divine. Thank you deeply. Namasté 🙏

Mónica

May 10, 2025

It’s a dedicated course with a lot of details that sync together, the teacher’s voice, the music and the breathing patterns are all in tune. I’m happy to have done this course, I take with me different breathing styles for different moments of life. Thank you!

Betsey

April 16, 2025

A beautiful and powerful tour of the power of our breath to affect our spirit.

Andrew

March 10, 2025

Clear instruction and guidance, very effective techniques.

Brandy

February 2, 2025

This was an excellent course!

Remco

February 1, 2025

🙏🏻

Alexandria

December 13, 2024

Ben, you are the best breathwork guide I have ever listened to. Thank you for making your knowledge available in insight timer.

Jack

November 28, 2024

Absolutely phenomenal! These breathwork techniques (Sonic Neural, energising and relaxing) have really made a huge impact on my life. I’ve utilised the energising ones in my work when I’m acting on set! It really helps boost my vitality and enhance both my longevity and performance! So, thank you so much, Ben! Also, major shoutout to your brother for the music! Really appreciate this music! Will definitely recommend your 21-Day Breathwork Academy course. Will definitely revisit some time soon!

Chris

November 22, 2024

Thank you so much for bringing some new breath works into my life. This was an amazing experience 🙏🏼✨💕

André

November 1, 2024

This was transformational, the last breath work was the cherry on top it was so powerful

Robin

October 28, 2024

Thank you so much for your time and knowledge.

Jesse

October 27, 2024

Thank you 🙏

Courtney

October 5, 2024

by Ben Holt

11 min

4.7

• MUSIC

Heart Centered Sound Healing

Ben Holt

21 min

4.9

• GUIDED

Dynamic Breathwork (Immune Boosting Pranayama) 2.0

Ben Holt

18 min

4.9

• GUIDED

Immune Boosting Breathwork 2.0 (Daily Practice)

Ben Holt

14 min

4.9

• GUIDED

Immune Boosting Breathwork (Pranayama)

Ben Holt

12 min

4.9

• GUIDED

Euphoric Breathwork (DMT Release)

Ben Holt

7 min

4.8

• GUIDED

•

Morning Meditation - Make today Great!

Ben Holt

10 min

4.8

• GUIDED

•

Dragon's Breath

Ben Holt

13 min

4.9

• GUIDED

Dynamic Breathwork 2 Rounds (Beginners)

Ben Holt

12 min

4.8

• GUIDED

Re-Balancing Breathwork

Ben Holt

16 min

4.7

• GUIDED

Relieve Stress & Anxiety ~ Guided Meditation

Ben Holt

Trusted by 35 million people. It's free.

Get the app

Retreat categories

Top Retreats

Find Your Perfect Retreat

Blog categories

Top Articles

How to Meditate

Meditation Timer

The 21-Day Breathwork Academy

Recent Reviews

More from Ben Holt

The 7-Day Breathwork Academy

The 3-Day Breathwork Academy (Beginners)

Manifesting Abundance

5 Days Of Breathwork Masterclass

3-Day Mindful Meditation Course

The 7 Day Breathwork Academy - Vol 2

The Better Sleep Masterclass

Relaxing Breathwork Masterclass

Dynamic Breathwork Masterclass