Prana is the Sanskrit word for life force. It moves through the breath. Most of us have forgotten how to use it.

What This Is

Eight hours across two days. A certified expert practitioner. Six techniques you will know by name, understand by science, and be able to use independently by Sunday evening.

This is not a philosophy course. It is a practical toolkit for people who want to perform better, sleep better, think more clearly, and stop being hijacked by their own stress response.

Who It Is For

Anyone who breathes. Specifically, people who suspect they are doing it wrong.

Your Facilitator

The workshop is led by a certified expert breathwork practitioner. She leads the sessions across both days.

The Four Outcomes

Every technique taught over the weekend maps directly to one of four things you can do better starting Monday.

Calm your nervous system. Breathwork is the only tool that gives you direct, conscious access to your autonomic nervous system. You will know exactly how to use it when you need it most.

Focus on demand. Specific breathing patterns change your brain state within minutes. You will have a sequence for deep work, difficult conversations, and high-stakes moments.

Train and recover better. Breathing mechanics directly affect oxygen efficiency, endurance, and core stability. Most people are leaving performance on the table every workout.

Sleep properly. The techniques that bring your nervous system down at night are learnable. You will have a protocol for the 10 minutes before bed that actually works.

The Program

Saturday, August 15

Block 1 — 10:00 to 12:00: The Nervous System and the Breath

We open with the science: why breath is the only autonomic function you can consciously control, and what that means for everything else. Sharp, no jargon, 15 minutes.

Then three foundational techniques with practice built into each.

Diaphragmatic breathing is the base layer. Most adults breathe from the chest. Switching to the diaphragm changes your physiology within seconds. We practice until it is automatic.

The physiological sigh is the fastest nervous system reset available to you. A double inhale through the nose followed by a long slow exhale. Research from Stanford shows it works faster than any other single breath pattern. We drill it until it is instinctive.

Box breathing is the sustained calm technique. Four counts in, four holds, four out, four holds. Used by surgeons, military units, and athletes. We practice a 20 minute guided sequence combining all three, then open for questions.

Block 2 — 14:00 to 16:00: Focus and Activation

The energy shifts. This block is about going up, not down.

Breath of fire, kapalabhati pranayama, clears the mind and raises energy faster than caffeine without the crash. We learn the mechanics and build to a sustained practice.

CO2 tolerance training extends the window before your body signals panic. This is the foundation of mental endurance, sustained focus, and calm under pressure. We do a structured progression.

We close with a 25 minute activation sequence you can run before deep work, a presentation, a negotiation, or anything that requires you to be fully switched on. Questions follow.

Sunday, August 16

Block 3 — 10:00 to 12:00: The Deep Reset

This is the peak experience of the weekend. We move slower and go further.

We open with coherent breathing at five breaths per minute, the pattern shown to maximise heart rate variability and bring the nervous system into its most regulated state.

Then we move into a 40 minute connected breathing session. This is the closest thing to what participants experience at our week-long retreats. Expect the unexpected. Many people are surprised by what this session surfaces. We stay with it, and we stay together.

Our facilitator closes the block with a grounding practice. Space is held for sharing and questions. We do not rush this.

Block 4 — 14:00 to 16:00: Sleep, Recovery, and Your Daily Practice

Practical and forward-looking. This block turns the weekend into a habit.

We cover the 4-7-8 technique and left nostril breathing for sleep onset, and a body scan with breath for the transition from wakefulness to rest.

The final 40 minutes are spent building your personal daily protocol. Morning activation. Pre-workout sequence. Stress response reset. Sleep wind-down. You leave with a written plan that fits your actual life, not a generic routine.

Schedule at a Glance

What Is Included

• 8 hours of live instruction and guided practice with an expert breathwork instructor

• All four session recordings available for 30 days after the bootcamp

• Your personal daily breathing protocol, built in the final session

• Access to a post-bootcamp community space for questions and practice accountability

Investment

$77 for the full weekend.

Early access and group rates available on request.

Reserve Your Place

Capacity is limited to keep the sessions intimate and the practice real.

Contact: roman@romanf.com

Prana is a Profound Human experience. If this weekend changes how you breathe, imagine what a week in Prea could do.