Breathwork & Longevity Workshop

Most of us live with a nervous system stuck in low-grade alarm — wired-but-tired, restless sleep, tight chest, scattered focus. This workshop teaches you how to consciously shift that. Two hours on Vagus Nerve stimulation: the breath patterns and physiological levers that activate your body's natural off-switch for stress. Pranayama from yoga's older tradition, paired with the science of what each technique does to your heart rate, your gut, and your sleep — taught in plain language, with options at every step. You leave with a 5–10 minute protocol you can drop into your day. What We'll Do 01 Why your nervous system holds the answer We start with a clear, beginner-friendly look at the physiology: what the Vagus Nerve actually does, why so many of us live stuck in fight-or-flight, and what longevity research says about chronic stress. 02 The practice Guided breathwork through several techniques — settling breaths, then more activating patterns, then deeper Vagus Nerve work. Options at every stage so you choose your intensity. 03 Grounding and your take-home plan We close with grounding, Q&A, and a personal 5–10 minute daily protocol. You leave with something you can keep, not just remember. How It May Feel Calmer in your body, steadier in your head Less spiraling thought, more inner space Lighter digestion as you shift into rest-and-digest Slower drift into sleep — and longer stretches before waking Sharper focus from rebalanced blood chemistry A 5–10 minute daily routine you can actually keep What to Bring

• —Comfortable clothes you can sit and breathe in
• —A water bottle
• —A notebook (optional, for your take-home protocol)

Good to Know Breathwork can be powerful. If you have a cardiovascular, respiratory or neurological condition, or are pregnant, please consult your doctor and let Neha know in advance — gentler variations are always available. Your Host Neha Pugalia Founder & Yoga Teacher Neha Pugalia is the founder of Yogicescape Berlin, home to two studios in Prenzlauer Berg and Friedrichshain. She embodies the essence of India's living traditions — the Vedas, Ayurveda, and holistic living — and has been leading Yoga, Pranayama, and breathwork trainings worldwide, including 200-hour and 300-hour teacher training programmes. Her approach is not just instructional. It is a direct transmission of living practice — a heartfelt offering of love and deep wisdom rooted in ancient scripture. Neha's teaching is also guided by the principle Vasudev Kutumbakam — "The World is One Family" — and she gives back through work supporting underprivileged children in India.