Phone: +1 210-899-4836
Ancient Pranayama wisdom. Modern science. Real transformation. Join Dr. Rani Iyer for a 4-hour immersive breathwork workshop that rewires your nervous system, quiets the mind, and awakens your life force.
🇺🇸 Central Time
8:00 AM – 12:00 PM CT
8:00 AM – 12:00 PM CT
🇮🇳 India (IST)
6:30 PM – 10:30 PM IST
6:30 PM – 10:30 PM IST
🇬🇧 London (BST)
2:00 PM – 6:00 PM BST
2:00 PM – 6:00 PM BST
"When the breath wanders, the mind is unsteady. When the breath is still, so is the mind still."
— Hatha Yoga Pradipika, 15th Century CE
Why Pranayama, Why Now
The One Practice
That Does It All
If you could learn one technique to keep you calm, focused, and fully alive — it’s Pranayama. Ancient Vedic seers called prana the lifeforce running through all living things, and ayama the art of expanding it. Modern neuroscience agrees: breath directly controls your nervous system, cortisol levels, brain activity, and emotional state.
In a world of doom-scrolling, burnout, and burnout-from-burnout, your breath is the most immediate, powerful, and accessible tool you already own. You just haven’t been taught how to use it — until now.
This isn’t about escaping your life. It’s about showing up to it fully charged.
73%
reduction in anxiety symptoms after 8 weeks of pranayama practice (Journal of Clinical Psychology, 2022)
40%
drop in cortisol (stress hormone) after slow pranayama breathing sessions (Frontiers in Human Neuroscience)
4 hrs
of immersive, live, expert-guided practice — a complete nervous system reset in a single morning
5,000+
years of Vedic wisdom behind these techniques, now validated by modern clinical research
The Eight Sacred Breaths
Pranayama Techniques
You Will Master
Eight ancient breathing methods, each a complete practice in itself. You will
learn them all — with the science behind each one.
learn them all — with the science behind each one.
01
Nadi Shodhana
Alternate Nostril
Breathing
Breathing
Balances the left and right hemispheres of the brain by alternating breath through each nostril. Purifies the 72,000 energy channels (nadis) of the subtle body.
- Reduces anxiety, enhances focus, harmonizes nervous system. Clinically shown to lower blood pressure and increase cognitive flexibility.
02
Kapalabhati
Skull-Shining Breath
Rapid, rhythmic exhalations with passive inhalations. Literally means “shining skull” — for its reputation of making the eyes bright and the mind luminous.
- Detoxifies the respiratory system, ignites digestive fire, elevates energy levels. Stimulates the sympathetic nervous system for alertness.
03
Bhramari
Humming Bee Breath
A gentle humming on the exhale creates internal vibrations that soothe the mind instantly. Named for the black Indian bumblebee whose sound it replicates.
- Immediately reduces cortisol, activates the vagus nerve, relieves anger and anxiety. Research confirms measurable reduction in heart rate within minutes.
04
Ujjayi
Ocean / Victorious Breath
A soft constriction at the back of the throat produces an oceanic sound. Called “victorious” because it conquers illness and fear. The breath of yogis in deep meditation.
- Regulates body temperature, prolongs breath capacity, deepens focus. Activates the parasympathetic system — your built-in calm mode.
05
Bhastrika
Bellows Breath
Forceful equal-length inhalations and exhalations, like the bellows of a blacksmith’s forge, stoking the inner fire. One of the most powerful pranayamas.
- Expels toxins, charges the body with oxygen, awakens dormant energy. Shown to increase lung capacity and boost metabolism.
06
Sitali / Sitkari
Cooling Breath
Inhaling through a curled tongue (Sitali) or through the teeth (Sitkari) cools the body and mind. A gem of summer and for those running “hot” emotionally.
- Lowers body temperature, quells irritability and hunger, calms inflammation. The Charaka Samhita prescribes it for fevers and pitta imbalances.
07
Sama Vritti
Box / Equal Breathing
Equal counts of inhale, hold, exhale, hold — creating a perfect square of breath. Used by Navy SEALs, athletes, and meditators alike. Ancient. Proven. Portable.
- Instantly grounds a racing mind, builds breath retention capacity, trains nervous system resilience. Your emergency calm tool, anytime, anywhere.
08
Dirga Pranayama
Three-Part / Complete Breath
Deliberately filling the belly, ribcage, and upper chest sequentially — then releasing in reverse. The foundation upon which all other practices rest.
- Maximizes lung capacity, improves posture, anchors awareness in the present. Foundational for anyone beginning and essential for every advanced practitioner.
From Ancient Wisdom to Peer-Reviewed Science
5,000 Years of Evidence
Thousands of Studies
The Vedic rishis were the original researchers. Modern science is finally catching up. Here’s the
paper trail — ancient to cutting-edge.
paper trail — ancient to cutting-edge.
🕉️ The Ancient Texts
Rigveda (c. 1500–1200 BCE)
The earliest mention of prana as the animating life force in all beings. Book X hymns describe breath as the bridge between mortal and cosmic existence.
Vedic Literature
Chandogya Upanishad (c. 800 BCE)
“Prana is Brahman” — breath is equated with universal consciousness. Outlines five pranas regulating different physiological functions.
Principal Upanishads
Yoga Sutras of Patanjali (c. 400 CE)
Pranayama named as the 4th of 8 limbs of yoga. Sutra II.49–53: breath control leads to the dissolution of the veil covering inner light.
Ashtanga Yoga Texts
Hatha Yoga Pradipika (c. 1450 CE)
Encyclopedic treatment of 8 classical pranayamas with physiological effects. “When prana moves, chitta (mind) moves; when prana is without movement, chitta is without movement.”
Swami Swatmarama
Charaka Samhita (c. 700 BCE)
Ayurvedic compendium prescribing breathing practices for treating respiratory disorders, mental illness, digestive imbalance, and longevity.
Ayurvedic Medicine
🔬 Modern Scientific Literature
Zaccaro et al. (2018) — Frontiers in Human Neuroscience
Slow pranayamic breathing (≤6 breaths/min) activates the parasympathetic system, reduces cortisol, and increases heart rate variability — measurable markers of stress resilience.
Frontiers in Human Neuroscience
Streeter et al. (2017) — Journal of Alternative Medicine
Yoga and pranayama increase GABA levels in the brain — the same neurotransmitter that anti-anxiety medications target. Without the side effects.
Journal of Alternative & Complementary Medicine
Nivethitha et al. (2016) — International Journal of Yoga
Nadi Shodhana specifically lowers systolic blood pressure and reduces sympathetic nervous activity in healthy adults within a single session.
International Journal of Yoga
Telles et al. (2013) — Journal of Alternative Medicine
Kapalabhati increases cerebral blood flow and cognitive performance, enhancing memory retention and processing speed in tested populations.
Perceptual and Motor Skills
Pramanik et al. (2009) — Nepal Medical College Journal
Bhramari pranayama reduces heart rate, blood pressure, and sympathetic arousal more rapidly than any other relaxation technique studied.
Nepal Medical College Journal
Your Guide
Dr. Rani Iyer
Founder · The Sattvic Method Company · Pranayama & Vedic Wellness Educator
Dr. Rani Iyer has dedicated decades to the study, practice, and teaching of India’s most transformative wellness systems — where ancient Vedic philosophy meets modern understanding of the human body and mind.
Through The Sattvic Method, Dr. Iyer has guided hundreds of students across continents to reclaim their vitality through the power of conscious breath. Her teaching bridges the precise technical knowledge of classical pranayama with an intuitive, deeply compassionate approach that meets each student exactly where they are.
Whether you are a curious beginner or a seasoned practitioner, Dr. Iyer’s workshops are a rare opportunity to learn directly from someone who has truly lived these practices — not just studied them.
Schedule & Investment
Every Second Sunday
of the Month
108
In Your Local Currency · One Sacred Number
🇺🇸 USD $108
🇮🇳 INR ₹108
🇬🇧 GBP £108
🇪🇺 EUR €108
🇦🇺 AUD $108
- 4-hour live online immersive session with Dr. Rani Iyer
- All 8 Pranayama techniques — theory, demonstration & guided practice
- Session recording access for 30 days
- Downloadable Practice Guide & Breath Journal
- Q&A with Dr. Iyer and a supportive group community
- Certificate of Participation
- Access to The Sattvic Method community & resources
⏰ WORKSHOP TIMES
- 🇺🇸 8:00 AM – 12:00 PM CT (Central Time)
- 🇮🇳 6:30 PM – 10:30 PM IST (India Standard Time)
- 🇬🇧 2:00 PM – 6:00 PM BST (British Summer Time / London)
Why 108? A sacred number in yoga — the ratio of the Sun’s distance to Earth divided by the Sun’s diameter. It represents completeness, the universe, and the journey from the outer to the inner world.
Everyone Is Welcome Here
No Experience.
No
Judgment. Just Breath.
Whether you are a stressed-out corporate warrior, a new mom running on fumes, a yoga curious millennial, a seasoned meditator, or someone who has never sat still for five minutes — you belong here. Pranayama doesn’t care about your fitness level, flexibility, or spiritual background. It only requires one thing: a willingness to breathe.
✦ Beginners
✦ Yoga practitioners
✦ Meditators
✦ Wellness professionals
✦ Athletes
✦ New moms
✦ Anxious humans
✦ Curious souls
✦ You
Your Most Powerful Tool
Is Right
Under Your Nose
You have taken approximately 20,000 breaths today. None of them consciously. Imagine what becomes possible when you do. Join us this second Saturday.
© 2026 The Sattvic Method Company · All Rights Reserved
Workshop facilitated by Dr. Rani Iyer · Online via Zoom · All timezones welcome
Made with 🧡 and conscious breath
