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Meditation University: 6 Breathwork Techniques: Energy, Balance & Calm

Course program

6 Breathwork Techniques: Energy, Balance & Calm by Meditation University is a self-paced online course that teaches six practical breathwork exercises. The course is built around three intentions — generating energy, maintaining balance, and cultivating calm — and grounds each practice in its physiological and traditional context.

This course is for anyone curious about breathwork, with no prior experience or credentials required. It suits people looking for accessible daily practices to manage stress, support focus, or complement an existing meditation or yoga routine. It is structured for both beginners and those with some familiarity with pranayama.

The curriculum is organized into three modules covering 16 topics. The first module, The Science of Breathing, introduces how the breath interacts with the body across six lessons. The second module, History of Pranayama & 3 Categories of Breathing, traces the roots of yogic breathwork and teaches six specific techniques: Breath of Fire, Bellows Breath, 4:4 Breathing, 4:8 Breathing, Alternate Nostril Breathing, and Box Breathing.

The third module, Nervous System & Breathing, explores in two parts how breath patterns influence the autonomic nervous system and how to use specific techniques to shift between activation, balance, and relaxation. Each technique is matched to a clear purpose — waking the body and building energy, steadying the mind, or slowing the system down for rest and recovery.

The course is led by Dr. Mansi Vira, a naturopathic doctor and MTT Trainer at Meditation University. She teaches breath-centered practices within the school’s broader Meditation Teacher Training program and brings a clinical lens to how each breathwork technique affects the body and mind.

The format is fully self-paced. All lessons are pre-recorded video content that can be started at any time and revisited as needed. There are no live sessions, scheduled cohorts, or required attendance — students move through the material on their own timeline.

The curriculum is organized into three modules covering 16 topics. The first module, The Science of Breathing, introduces how the breath interacts with the body across six lessons. The second module, History of Pranayama & 3 Categories of Breathing, traces the roots of yogic breathwork and teaches six specific techniques: Breath of Fire, Bellows Breath, 4:4 Breathing, 4:8 Breathing, Alternate Nostril Breathing, and Box Breathing.

The third module, Nervous System & Breathing, explores in two parts how breath patterns influence the autonomic nervous system and how to use specific techniques to shift between activation, balance, and relaxation. Each technique is matched to a clear purpose — waking the body and building energy, steadying the mind, or slowing the system down for rest and recovery.

Meet your teacher

Dr. Mansi Vira

Naturopathic doctor specializing in breathwork and pranayama. Dr. Mansi Vira teaches breath-centered practices within the Meditation Teacher Training at Meditation University.

Read more about Dr.
Dr. Mansi Vira

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