{"product_id":"classes","title":"Breathwork Class — Recovery Studio Paihia","description":"\u003ch2\u003eBreathwork Class — Recovery Studio Paihia\u003c\/h2\u003e\n\n\u003cp\u003eForty-five minutes. Down-regulation. A different nervous system on the way out.\u003c\/p\u003e\n\n\u003cp\u003eThis isn't wellness theatre. This is structured, evidence-based breathing practice delivered by a certified XPT Performance Breathing® Coach, trained yoga instructor specialising in prānāyāma, former personal trainer, and holder of National Certificates in Sport and Recreation. Your instructor has spent over 25 years as a professional diver — breath-hold isn't a hobby, it's the foundation of everything she does.\u003c\/p\u003e\n\n\u003ch3\u003eWhat we deliver\u003c\/h3\u003e\n\n\u003cp\u003eXPT Performance Breathing® was developed by big-wave pioneer Laird Hamilton and Gabrielle Reece, alongside some of the sharpest minds in human performance: Dr. Kelly Starrett (The Ready State), Patrick McKeown (Oxygen Advantage), Dr. Andy Galpin (Professor of Human Bioenergetics), and PJ Nestler (Performance Director, XPT). It draws from ancient prānāyāma traditions and integrates them with modern respiratory science. It's used by professional athletes across the NFL, NBA, and UFC, elite military and tactical units, and high-performance coaches worldwide.\u003c\/p\u003e\n\n\u003cp\u003eWe work across three pillars — \u003cstrong\u003ePerform, Reset, and Recover\u003c\/strong\u003e — and what we prescribe depends on what your body needs that day.\u003c\/p\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePerform:\u003c\/strong\u003e Strengthen respiratory muscles, build CO₂ tolerance, sharpen focus, and stabilise the spine through proper breathing mechanics\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eReset:\u003c\/strong\u003e Down-regulate the nervous system, reduce stress and anxiety, calm emotional states, and prepare the body for deep, restful sleep\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRecover:\u003c\/strong\u003e Shift from sympathetic overdrive into parasympathetic recovery — the state your body needs to heal, digest, and rebuild\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWhy this matters more than you think\u003c\/h3\u003e\n\n\u003cp\u003eMost people have never been taught how to breathe properly. Research shows that dysfunctional breathing affects up to 1 in 10 people in the general population — and as high as 83% of people living with anxiety. You might be breathing 20,000 times a day and not one of those breaths is doing what it should.\u003c\/p\u003e\n\n\u003cp\u003eDysfunctional breathing patterns are sneaky. They show up as tight shoulders, a locked ribcage, shallow chest breathing, chronic tension in the neck and jaw, poor posture, disrupted sleep, brain fog, fatigue, and a nervous system stuck in fight-or-flight. Most people don't know they have a problem — they just know something doesn't feel right.\u003c\/p\u003e\n\n\u003cp\u003eWhat the research tells us about structured breathwork practice:\u003c\/p\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eAnxiety and depression:\u003c\/strong\u003e Meta-analyses of randomised controlled trials confirm that breathwork interventions significantly reduce self-reported stress, anxiety, and depressive symptoms through enhanced parasympathetic activation and improved heart rate variability (HRV)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSleep:\u003c\/strong\u003e Slow-paced breathing practice has been shown to relieve symptoms of sleep-disordered breathing and improve sleep quality by calming the sympathetic nervous system before bed\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBlood pressure and heart health:\u003c\/strong\u003e Diaphragmatic breathing has been shown to lower both systolic and diastolic blood pressure and improve cardiac sympathovagal balance — a key marker of cardiovascular resilience\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePosture and breathing mechanics:\u003c\/strong\u003e Retraining the diaphragm corrects the ribcage position, releases chronic tension in the upper chest, neck, and shoulders, and restores the natural relationship between breath, core stability, and spinal alignment\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDiaphragm function:\u003c\/strong\u003e Your diaphragm does far more than move air — it massages your internal organs, supports digestion, stabilises your lower back, and influences your vagus nerve, which directly regulates your stress response, immune function, and emotional state\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStress and cortisol:\u003c\/strong\u003e Controlled breathing activates the vagus nerve, shifting the body from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) dominance — measurably reducing cortisol levels\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eAll-cause mortality:\u003c\/strong\u003e Diaphragm dysfunction is associated with respiratory insufficiency, exercise intolerance, sleep disturbance, and increased mortality risk. Strengthening your primary breathing muscle isn't optional — it's foundational\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWhat happens in a session\u003c\/h3\u003e\n\n\u003cp\u003eWe assess how you're breathing — where the movement is, where it's stuck, what patterns your body is holding. Then we work through a guided sequence designed to wake up your diaphragm, release holding patterns, recalibrate your breathing rhythm, and regulate your nervous system. You'll leave with a calmer mind, a softer body, and tools you can use every day.\u003c\/p\u003e\n\n\u003cp\u003eEvery breath you take is either a step toward optimisation or a step toward dysfunction. You're going to breathe anyway — you might as well learn to do it properly.\u003c\/p\u003e\n\n\u003ch3\u003eSession details\u003c\/h3\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eDuration:\u003c\/strong\u003e 45 minutes\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhen:\u003c\/strong\u003e Breath Club runs Wednesday evenings, 6pm\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWhere:\u003c\/strong\u003e Recovery Studio, 30 Selwyn Road, Paihia\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBring:\u003c\/strong\u003e Comfortable clothing, water bottle, and an open mind\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBooking is essential\u003c\/strong\u003e — this is a small-group setting, not a drop-in\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003ePricing\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreathwork only:\u003c\/strong\u003e $20\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreathwork + Sauna + Cold Plunge:\u003c\/strong\u003e $35\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMembers:\u003c\/strong\u003e Half-price classes with your \u003ca href=\"\/products\/members\"\u003estudio membership\u003c\/a\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eNo experience needed. No flexibility required. Just show up willing to slow down for 45 minutes. Your nervous system will thank you.\u003c\/p\u003e","brand":"Freedive Aotearoa","offers":[{"title":"Breathwork | Sauna | Plunge","offer_id":53218284601709,"sku":null,"price":35.0,"currency_code":"NZD","in_stock":true},{"title":"Breathwork","offer_id":53218284568941,"sku":null,"price":20.0,"currency_code":"NZD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0963\/5676\/1965\/files\/DSC04210.jpg?v=1778556972","url":"https:\/\/www.freedive.co.nz\/products\/classes","provider":"Freedive Aotearoa","version":"1.0","type":"link"}