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Dr. Belisa Vranich

@drbelisa

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Psychologist, Founder of 'The Breathing Class'.
Author: ‘Breathing for Warriors'
The teacher’s teacher for Breathwork.

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In this study, rhythmic bursts of inhaled CO₂ increased cerebrospinal fluid (CSF) movement and were followed by higher blood levels of amyloid-beta. Both amyloid and tau are proteins that are implicated in Alzheimer’s disease pathology.

No, it’s not about breath-holding—the CO₂ was delivered at an elevated concentration in timed cycles.

I also found it interesting that a study 7 years earlier in Fluids and Barriers of the CNS found more pronounced spinal CSF movement during abdominal breathing than during chest breathing.

…

About 7.4 million Americans over 65 live with clinical Alzheimer’s dementia today. As the population ages, that number could reach 13.8 million by 2060. That’s why it matters to follow promising research like these studies.

@themindresearchnetwork

Please share your thoughts and questions in the comment section below.

#dementiaawareness#tau#amyloid#csf#thebreathingclass by @drbelisa

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23 days ago

Don’t say, “breathe into your belly.” If you are using this sentence to cue someone, it’s going to cause them confusion about their anatomy. You can breathe into your lungs, into your ribcage, no air goes into your belly even if your middle is widening on the inhale as it should.

The diaphragm is involved in the exhale. False. The truth is the diaphragm is only an inhale muscle. Exhale muscles are internal intercostals and all the muscles around the middle of your body.

What is the connection between nasal breathing and diaphragmatic breathing? They are correlated, not causal. If you have an A grade BreathingIQ, then when you are breathing nasally, you are probably using your diaphragm more than auxiliary muscles.

In other words, switching to your nose will not automatically make you have better abdominothoracic flexibility that is a diaphragmatic breath, if you don’t have it already. by @drbelisa

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2 months ago

If you do one thing for your breathing, let it be this stretch.

Your pulmonary function starts to decline in your late 20s, and while part of the reason is your lung tissue aging, the more alarming is that it’s due to your rib cage getting tight.

Which you have complete control over!

If you want one thing to do, making sure your intercoastal muscles stay flexible. Your intercostal muscles are the little muscles in between your ribs, and they go all the way around your body.

What do I mean by “exhale, squeeze all the way around”? Think about your body flattening or narrowing in an active way as you exhale.

What to do: stretch them from the inside out.

1. Drape your right arm over your head, with your bicep as close to your ear as possible.
2. Inhale and tip to the left, trying to round and open your right side.
3. Exhale as you come up. Switch sides.

Troubleshoot: make sure you aren’t just bending at the waist. Envision the space between your ribs widening.

Protip: got a shoulder injury that is keeping you from doing this stretch? Close your arm over your chest instead. by @drbelisa

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2 months ago

Somatic Healing Summit is live — and today we’re exploring one of the most powerful healing tools we carry with us every moment: the breath.

Today’s theme:
Breathwork as a Portal for Healing & Transformation

For the next 24 hours, we’ll discover how conscious breathing can regulate the nervous system, release stored stress, deepen self-awareness, and create profound shifts in wellbeing.

🗓️ Live Interactive Masterclass at 12 pm ET
Andrés González — Breathing Love Into Communities
(available to HeartMind Live members & lifetime access purchasers)

These sessions reveal how breath can become a bridge between the body, mind, and emotions - opening pathways for healing, resilience, and transformation.

Here’s what you’ll experience on Day 3:
• Niraj Naik – Soma Breath practices designed to cultivate deep calm, resilience, and vitality
• Belisa Vranich, PsyD – The mechanics of breathing for increased energy, muscle release, and overall wellbeing
• Dan Brulé – Using breath to support emotional regulation, creativity, and trauma healing without reliving the past
• Michael Stone – Grounding practices that rebuild self-trust and strengthen a sense of internal safety
• Ela Manga, MD – Personalized breath awareness for managing burnout and restoring connection to self
• Anthony Abbagnano – Breathwork techniques that help repattern trauma and access renewal and transformation

Day 3 is an invitation to reconnect with the wisdom of your breath.

Because healing doesn’t always require doing more...

sometimes it begins with learning how to breathe differently.

👇 Comment BREATHE and we’ll DM you the link to join.

🎟️ https://www.somatichealingsummit.com/

#SomaticHealing #Breathwork #NervousSystemRegulation #TraumaHealing #MindBodyConnection EmotionalHealing BreathAwareness HealingJourney EmbodiedHealing HeartMindInstitute by @drbelisa

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4 months ago

🎁 EARLY BIRD SPECIAL

Comment “BREATHE” 👇 and we’ll send you the link.

What’s inside Breathing for BJJ

🔹 43 video lessons
🔹 5 structured modules
🔹 Position-specific breathing (guard, mount, side control)
🔹 Stay calm under pressure (no panic mode)
🔹 Keep your brain online in bad positions
🔹 Do more rounds without gassing out

Course Breakdown

✔ Breathwork Foundations
✔ Diaphragmatic Breathing
✔ Exploring Breathing
✔ Breathing on the Mat
✔ Positional Survival & Control

Taught by
Chris Burns (3rd degree under Rickson) @chrisbonesjj
Dr. Belisa Vranich @drbelisa

💰 Early bird: $127
Regular price $199 (after this weekend)

⸻

💬 Comment BREATHE and we’ll send you the details. by @drbelisa

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7 months ago

A lot of you have been asking for this…

It’s finally here.

Breathing for Jiu Jitsu.

Built with Dr. Belisa Vranich
(She literally wrote the book on this )

This isn’t theory.

It’s how to actually breathe when you’re:
– stuck under mount
– gassing after two rounds
– trying not to panic

So you can stay calm, think clearly, and use your jiu jitsu.

Full system. 40+ lessons. Position-specific.

💬 Comment BREATHE and I’ll send you early access
($127 Early Bird offer) by @drbelisa

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7 months ago

Breathing for Jiu Jitsu seminar in Melbourne over the weekend with @drbelisa

Thank you @zero_point_gjj we had a blast 💙

Belisa and I have just spent the past 2 months filming a Breathing for Jiu Jitsu course with @the.bjjproject which will be dropping soon.

In the meantime you can comment “SUITCASE” to get The Suitcase Course.

🎁 FEBRUARY SPECIAL
Comment “SUITCASE” 👇 and I’ll send you the link.

What’s inside The Suitcase
🔹 95+ video lessons
🔹 Escape bad positions (mount, side, back)
🔹 Control people and finish them
🔹 Build your base, balance, takedowns, and mindset
🔹 Concept-based, not a random list of techniques
🔹 Lifetime access + bonuses

🎁 January Special includes
✅ The Suitcase Complete System (11 modules, lifetime access)
✅ Mount Deep Dive Course
✅ Golden Goat All-Access (30 days to explore every course from all coaches)

🎁 New Year Bonuses (automatically added)
✅ Hip Escape Mastery Module (coming this month)
✅ Submissions Blueprint Module (coming next month)

💬 Comment SUITCASE and I’ll send you the deal. by @drbelisa

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8 months ago

Your body isn’t the only thing that needs training — your mind does too.

These books strengthen discipline, awareness, breath, movement, identity, and resilience… the inner foundations that shape how you live, train, and show up this year.

📚 5 Books to Start Your 2026 Strong
Atomic Habits — identity & behavior change
The Align Method — movement, posture, environment
Breathing for Warriors — breath, stress, performance
Inner Excellence — mindset & emotional mastery
The War of Art — discipline vs resistance

Read them. Listen to them. Reflect on them.
Turn your cardio sessions into learning sessions and make growth part of your routine.

Train your body.
Train your breath.
Train your mind.

Which one are you starting with first? taken in Paradise by @drbelisa

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9 months ago

Mat side chats with my breathing instructor, Belisa Vranich (author of ‘Breathing for Warriors’).

We’re in Sydney, Australia and filming a breathing instructional together that’ll be dropping soon through @the.bjjproject More to come. by @drbelisa

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10 months ago

A special week in Sydney Australia 🇦🇺, my breathing coach Belisa Vranich @drbelisa is here.

If you’ve read Breathing for Warriors, you already know how powerful her work is.

We spent the day filming new breathing instructionals for you all. by @drbelisa

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10 months ago

🌿 The Somatic Healing Summit is here! 🌿
July 22–27, 2025
FREE Online Event | 40+ Experts | Guided Practices Daily

✨ Reconnect with your body. Regulate your nervous system. Reclaim your wholeness.

Join Bessel van der Kolk, Peter Levine, Arielle Schwartz, Andrea Kennedy, and 40+ global leaders in trauma healing, breathwork, embodiment, energy medicine, and meditation.

You’ll receive daily interviews AND guided practices to help you:
💫 Heal stored trauma
💫 Calm anxiety + emotional overwhelm
💫 Awaken your inner resilience
💫 Restore balance through movement, breath, and energy work

🎁 Sign up today and get INSTANT access to exclusive bonus interviews with Gabor Maté, Sue Morter & Deepak Chopra + two eBooks from Fleet Maull.

This is your invitation to return home to your body and begin your healing journey.

👇 Register for free!

🔗 www.somatichealingsummit.com

#SomaticHealingSummit #FleetMaull #HeartMindInstitute #BesselvanderKolk #PeterLevine #ArielleSchwartz #GaborMate #SueMorter #DeepakChopra #NervousSystemHealing #TraumaInformed #Embodiment #Breathwork #PolyvagalTheory #EnergyHealing #MindBodyMedicine #HealingJourney #HolisticHealing by @drbelisa

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a year ago

Comment “BREATH” & I’ll DM you a link to our full conversation.

@drbelisa breaks down why most people breathe inefficiently—and what it’s costing your performance.

We talk vertical vs. horizontal breathing, how to strengthen your diaphragm like any other muscle, and why better mechanics = better recovery, endurance, and strength.

She also gets into:
• The Breathing IQ test
• Tactical breath control under stress
• How posture and breath impact your spine, digestion, and mental clarity

If you train hard but don’t train your breath—you’re leaving performance on the table.

#breathwork #diaphragmaticbreathing #trainyourbreath #performancebreathing #tacticalfitness taken in Austin, Texas by @drbelisa

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a year ago