MODULE 1

The BPM method

An introduction to the philosophy, principles, and science behind the BPM Method, exploring how breathwork, heat and cold exposure can be used to build stress resilience, support nervous system regulation, and develop an adaptable response to stress. Learn about the BPM method and the use of Hormetic stressors for positive adaptations and stress resilience:

• What is the BPM method? Philosophy & Principles

•  The Science Behind the Method: The BPM Method Framework: Science, Breath, Heat, Cold, Data & Adaptation

• Stress Resilience: Stress Up & Stress Down - Building Adaptability
• Why we use monitors for objective measurable data and biofeedback
• Hormesis: Using Controlled Stress to Build Resilience
• Breathwork and Cold exposure for Nervous system regulation and Stress resilience
• Participate in Breathwork + Ice Bath sessions as well as Contrast therapy (Sauna + Cold exposure) with HR monitoring as part of your course: The Importance of Self-Experience, Practice & Embodiment
• Becoming a BPM Breath + Ice Bath instructor
• Implementing the BPM method

MODULE 2

Safety, Contraindications & Duty of Care

This module explores the responsibilities of a breathwork and thermal exposure facilitator, covering contraindications, screening, informed consent, risk management, emergency procedures, and the importance of creating a safe, inclusive environment for every participant.

• Scope of Practice & Facilitator Responsibilities

• Screening, Health Questionnaires & Informed Consent

• Contraindications & Cautions for Breathwork

• Contraindications & Cautions for Heat and Cold Exposure

• Risk Assessment & Environmental Safety

• Recognising Adverse Reactions and When to Stop

• Managing Dizziness, Panic, Overbreathing & Distress

• Cold Water Safety, Supervision & Drowning Prevention

• Heat Illness, Dehydration & Cardiovascular Considerations

• Trauma-Informed Facilitation & Participant Autonomy

• Emergency Planning & Incident Management

• Ethical Practice, Professional Boundaries & Duty of Care

MODULE 3

The Nervous System and the Stress response

This module explores how the nervous system responds to stress and how breathing, environmental stressors, thoughts, emotions, and behaviour can influence our physiological state. Students will learn how to recognise different stress responses and select appropriate tools to support regulation and recovery.

• The Autonomic Nervous System: Sympathetic & Parasympathetic Activity

• The Central Nervous System & Peripheral Nervous System

• Understanding Fight, Flight, Freeze & Other Stress Responses

• The HPA Axis, Cortisol & The Stress Response

• Acute Stress vs Chronic Stress

• Eustress, Distress & Allostatic Load

• The Breath–Brain–Body Connection

• The Role of Heart Rate, Heart Rate Variability & Respiratory Rate

• Stress, Recovery & Nervous System Adaptability

• Top-Down & Bottom-Up Regulation Strategies

• Recognising Signs of Activation, Overwhelm & Recovery

• Choosing Appropriate Regulation Tools for Different States

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MODULE 4

Breathing Basics: Anatomy, Physiology & Gas Exchange

This module introduces the anatomy and physiology of breathing, explaining how air moves through the respiratory system, how oxygen and carbon dioxide are exchanged, and how breathing mechanics influence the body's internal environment.

• Anatomy of the Respiratory System

• The Diaphragm & Primary Muscles of Respiration

• Rib Cage Mechanics & The Mechanics of Breathing

• Inhalation, Exhalation & Respiratory Muscle Function

• Ventilation, Perfusion & Gas Exchange

• The Role of Oxygen (O₂) & Carbon Dioxide (CO₂)

• Haemoglobin, Oxygen Transport & Oxygen Delivery

• The Bohr Effect & Oxygen Release to Tissues

• CO₂, Blood pH & Acid–Base Balance

• Chemoreceptors & The Regulation of Breathing

• Respiratory Rate, Tidal Volume & Minute Ventilation

• What Happens During Overbreathing & Hypocapnia

• Breathing Mechanics During Rest, Exercise & Recovery

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MODULE 5

Fundamentals of Breathwork:

Science of the Breath

This module explores how deliberate changes to breathing rate, depth, rhythm, and timing can influence physiological and psychological responses. Students will learn the science behind different breathwork approaches and how to understand their potential applications and limitations.

• What Is Breathwork? Different Approaches & Applications

• Breathing Rate, Depth, Rhythm & Respiratory Control

• Nasal vs Mouth Breathing: Context, Function & Considerations

• The Relationship Between Breathing, CO₂ & Air Hunger

• Breathing Patterns, Stress & Emotional State

• Respiratory Sinus Arrhythmia & Breathing-Related Heart Rate Changes

• Breathwork, Attention, Interoception & Body Awareness

• Breathwork and Autonomic Responses

• The Difference Between Functional Breathing & Breathwork Practices

• Understanding Breath Holds, Pauses & Changes in Ventilation

• Potential Benefits, Limitations & Individual Variability

• Matching the Breathing Approach to the Intended Outcome

MODULE 6

Functional Breathing

This module focuses on how we breathe during everyday life, rest, movement, exercise, and recovery. Students will learn to assess breathing patterns, identify common inefficiencies, and apply practical strategies to support more comfortable, coordinated, and context-appropriate breathing.

• What Is Functional Breathing?Characteristics of Efficient, Comfortable Breathing
• Breathing Mechanics: Diaphragm, Rib Cage & Abdominal Movement
• 360° Rib Cage Expansion & Respiratory Coordination
• Lung Capacity & Flexibility
• Co2 Tolerance training
• Enhancing Aerobic Capacity
• Nasal Breathing: Benefits, Applications & Limitations
• Breathing Rate, Volume & Overbreathing
• Identifying Common Breathing Pattern Variations
• Breath Awareness & Functional Breathing Assessments
• The BOLT Score: Purpose, Procedure & Limitation
• Understanding Air Hunger & CO₂ Tolerance
• Breathing Mechanics During Posture, Movement & Exercise
• Functional Breathing for Recovery & Everyday Stress
• Practical Functional Breathing Exercises
• Establishing a Baseline & Tracking Progress Over Time

   

MODULE 7

Fundamentals of Cold Exposure

This module delves into the science and applications of cold exposure, covering its physiological, psychological, hormonal, and neurological effects, the cold shock response, gasp reflex management, and BPM Method approaches for effective and safe cold exposure.

• Potential Benefits of Cold Exposure: Physiological, Psychological, Hormonal & Neurological

• Cold Exposure & The Stress Response

• The Cold Shock Response

• The Gasp Reflex & Its Management

• Peripheral Vasoconstriction & The Body's Response to Cold

• Cold Exposure, Heart Rate & Cardiovascular Responses

• Cold Exposure, Thermoregulation & Heat Loss

• Cold Water Temperature, Duration & Individual Tolerance

• Cold Exposure Protocols

• Cold Exposure for Recovery & Exercise: Timing and Considerations

• Cold Exposure for Women: Considerations Across the Menstrual Cycle

• Rewarming, Recovery & Recognising Adverse Responses

• The BPM Method for Cold Exposure

   

MODULE 8

Fundamentals of Heat Exposure

This module explores the physiological effects of heat exposure, including sauna use, thermoregulation, cardiovascular responses, and the body's adaptation to heat. Students will learn how to apply heat exposure safely, understand individual tolerance, and select appropriate protocols for different contexts.

• The Science of Heat Exposure
• Thermoregulation & How the Body Manages Heat
• Sauna Types: Traditional Sauna, Infrared Sauna & Other Heat Modalities
• Heat Stress & The Cardiovascular Response
• Heart Rate, Vasodilation & Skin Blood Flow
• Sweating, Fluid Balance & Dehydration
• Heat Exposure & The Stress ResponseHeat Shock Proteins & Cellular Stress Responses
• Physiological, Psychological, Recovery & Longevity Benefits
• Heat Acclimation & Individual Tolerance
• Heat Exposure: Temperature, Duration & Frequency
• Hydration, Electrolytes & Recovery Considerations
• Contraindications, Warning Signs & When to Stop
• Sauna Protocols for Beginners & Experienced Participants
• The BPM Method for Heat Exposure

MODULE 9

Female Hormones, The Menstrual Cycle & Stress Resilience

This module explores how hormonal fluctuations across the menstrual cycle may influence breathing, thermoregulation, perceived exertion, stress tolerance, recovery, and individual responses to heat and cold. Students will learn to adapt practices to the individual rather than apply a one-size-fits-all protocol.

• Overview of the Female Reproductive Hormones: Oestrogen & Progesterone

• The Phases of the Menstrual Cycle

• Hormonal Fluctuations & Thermoregulation

• The Menstrual Cycle, Body Temperature & Heat Tolerance

• The Menstrual Cycle, Breathing & Respiratory Responses

• Hormones, Stress Responses & Perceived Stress

• The Menstrual Cycle, Sleep, Energy & Recovery

• Cold Exposure Across the Menstrual Cycle

• Heat Exposure Across the Menstrual Cycle

• Sauna & Cold Plunge Considerations During Menstruation

• Adapting Breathwork to Energy, Symptoms & Individual Needs

• Recognising Individual Variation & Avoiding Rigid Cycle-Based Rules

• Practical Considerations for Perimenopause & Menopause

• Screening, Contraindications & When to Seek Medical Guidance

• Creating Flexible, Individualised Protocols for Women

MODULE 10

Up Regulating Breathwork

This module explores activating breathwork approaches and how changes in breathing rhythm, depth, and pace can influence arousal, alertness, energy, and subjective experience. Students will learn how to select and facilitate appropriate practices while understanding their physiological effects, risks, and contraindications.

• What Is Upregulating Breathwork
• The Science of Activation & Arousal
• Breathing Patterns That Increase Ventilation
• The Relationship Between Ventilation, CO₂ & Blood pH
• Hyperventilation, Hypocapnia & Cerebral Blood Flow
• Physiological & Psychological Responses to Activating Breathwork
• Energising Breathwork vs High-Intensity Breathwork
• Breathwork for Alertness, Energy & Preparation for Movement
• Activating Practices: Structure, Intensity & Duration
• Contraindications, Cautions & Participant Screening
• Recognising Dizziness, Tingling, Panic & Other Adverse Responses
• Facilitator Language, Consent & Participant Choice
• Appropriate Recovery & Downregulation Following Activation
• Practical Upregulating Breathwork Protocols

MODULE 11

Down Regulating Breathwork

This module explores activating breathwork approaches and how changes in breathing rhythm, depth, and pace can influence arousal, alertness, energy, and subjective experience. Students will learn how to select and facilitate appropriate practices while understanding their physiological effects, risks, and contraindications.

• What Is Downregulating Breathwork
• The Science of Slower Breathing & Respiratory Regulation
• Breathing Rate, Depth & Respiratory Effort
• Comfortable Nasal Breathing & Breath Awareness
• Diaphragmatic Breathing & 360° Rib Cage Expansion
• Paced Breathing & Rhythmic Breathing Patterns
• Extended Exhalations: Applications & Individual Tolerance
• Gentle Breath Pauses & Considerations for Safe Practice
• Breathing, Heart Rate & Heart Rate Variability
• Breathwork for Stress Management & Emotional RegulationBreathwork for Post-Exercise Recovery
• Breathwork for Rest, Sleep Preparation & Everyday Regulation
• Adapting Practices for Anxiety, Panic Sensitivity & Different Needs
• Practical Downregulating Breathwork Protocols
• Monitoring Responses & Progressing Practices Appropriately

MODULE 12

Contrast Therapy Protocols: Sauna & Cold Plunge

This module explores the combined application of heat and cold exposure, including the physiological demands of transitioning between temperatures, sequencing, recovery periods, and individual tolerance. Students will learn how to plan and facilitate contrast therapy sessions with clear objectives, appropriate screening, and robust safety procedures.

• What Is Contrast Therapy?

• The Science of Alternating Heat & Cold Exposure

• Cardiovascular Responses to Heat–Cold Transitions

• Sauna & Cold Plunge: Sequencing Considerations

• Temperature, Duration & Exposure Progression

• Beginner, Intermediate & Experienced Protocol Considerations

• Recovery Periods Between Heat & Cold

• Hydration, Rewarming & Post-Session Recovery

• Contrast Therapy for General Wellbeing & Recovery

• Contrast Therapy Around Exercise: Timing & Considerations

• Breathwork Before, During & After Thermal Exposure

• Safe Breathing Practices During Cold Immersion

• Why Hyperventilation & Breath Holds Must Never Be Performed in Water

• Screening, Contraindications & Risk Management

• Facilitating Individual & Group Contrast Therapy Sessions

• Building Goal-Specific Sauna & Cold Plunge Protocols

MODULE 13

BPM Protocols: From Theory to Application

This module teaches students how to select, structure, adapt, and facilitate breathwork sessions for different settings and intended outcomes. Students will learn to move beyond following a single script and develop appropriate protocols based on participant needs, session objectives, safety, and context.

• Understanding the Purpose of a Breathwork Protocol
• Assessing Participant Needs & Defining Session Outcomes
• Selecting Upregulating, Downregulating or Functional Breathing Practices
• Structuring a Session: Introduction, Assessment, Practice & Integration
• Breathwork for Post-Workout Recovery
• Breathwork for Yoga Classes
• Breathwork for Pilates Classes
• Breathwork for Group Fitness & Exercise ClassesBreathwork for HYROX & Athletic Performance SettingsBreathwork for Workshops, Retreats & Wellness Events
• Breathwork for Corporate Wellness & Stress Management
• Breathwork for One-to-One Sessions
• Breathwork for Rest, Recovery & Nervous System Regulation
• Adapting Protocols for Different Experience Levels
• Timing, Transitions, Cueing & Facilitator Language
• Modifying or Stopping a Protocol When Needed
• Creating, Practising & Evaluating Your Own BPM Protocols

MODULE 14

Practical Application & Facilitating sessions

This module brings together the knowledge and practical skills developed throughout the training. Students will learn to translate theory into safe, purposeful sessions, guide participants through breathing and thermal exposure experiences, and develop confidence through preparation, practice, observation, and feedback.

• The Role & Responsibilities of a BPM Facilitator

• Preparing the Space, Equipment & Session Environment

• Participant Screening, Briefing & Informed Consent

• Conducting Breathing Assessments & Establishing a Baseline

• Choosing the Right Practice for the Individual or Group

• Guiding Functional Breathing & Breathwork Sessions

• Facilitating Sauna, Cold Exposure & Contrast Therapy

• Verbal Cueing, Demonstration & Clear Instructions

• Observing Participant Responses & Adjusting in Real Time

• Using Heart Rate & Other Available Biofeedback Tools

• Subjective Check-Ins: Stress, Energy, Comfort & Perceived Exertion

• Understanding the Limitations of Physiological Data

• Managing Unexpected Responses & Following Safety Procedures

• Group Facilitation, Inclusion & Participant Autonomy

• Building Confidence Through Practice & Feedback

• Session Planning, Reflection & Continuous Improvement

• Integrating the BPM Method Across Different Professional Settings

• Developing Your Own Facilitation Style Within the BPM Framework