Hoe adem ik? – e-book by Erik van Tilburg

A personal breathwork e-book by breath coach Erik van Tilburg (Breathpower®, Studio Purana). With ten breathing exercises you can do at home, and the honest story of how breathwork found its way into his life. PDF of 146 pages, instant download after payment. The e-book is available in Dutch, Swedish and English: choose your language above.

Also available as separate editions: How do I breathe? (English) and Hur andas jag? (Swedish).

What is this breathwork e-book?

You breathe all day long. But how often do you really stop and notice it?

Imagine this: you sit still for a moment, eyes closed, and just watch how your belly moves. Nothing more. That is where "Hoe adem ik?" begins.

In this e-book, breath coach Erik van Tilburg shares what he has learned about the breath since 2008. He writes the way he talks: direct, honest and with humor. He keeps asking you questions. Because questions create space, says Erik.

It is not a dry textbook. It is a workbook with exercises, stories and room for your own notes.

What will you find in the book?

At the heart of it are ten breathing exercises you can do yourself. Erik recommends: start with one week, every day. Write down what you notice.

1. Observe: watching how your body moves with your natural breath.
2. Concentration: keeping your attention on the breath under your nose.
3. Slowing the breath: 4 counts in, 6 counts out.
4. Breathe two in, one out: two short breaths in, one breath out.
5. Life force 4 x 4 x 4: in, hold and out for 4 counts.
6. Pelvic floor relaxation: tighten after the exhale, release as you inhale.
7. Fire breath: fast and strong through your nose, with your belly working like a bellows.
8. The seven magic breathing minutes: Erik's own seven-minute exercise, with breath, sound and silence.
9. Total body process breathing: sending your breath through your whole body in your mind.
10. Fluid breath: breathing in fully and audibly through pursed lips.

Every exercise comes with an explanation and a page for your own experiences. At the back, Erik gives extra tips and shows how you can combine exercises. You also read about the diaphragm, breathing through your nose or mouth, connected breathing and breathing together with your partner.

"Your breath is always with you, wherever you are."
— from Hoe adem ik?

Erik's story

In 2008, Erik is stuck in his head. He has just turned 40. A good friend takes him to a breath coach in Lieshout: aunt Paula. An hour and a half later he is back in his body. On the way home he eats a sandwich with mature cheese. According to him, it has never tasted so good.

After that, things move fast. Erik does his first Vipassana, a silent meditation retreat of eleven days. He becomes a travel guide in Uganda and travels through Kenya, Tanzania and India. Those travel stories are in the book too. He trains as a breath coach and helps build Studio Purana. In 2013 he gives four weeks of breathing training to Marcel Wouda's Olympic swimming team in Eindhoven.

Erik also writes honestly about difficult periods in his life. That is exactly what makes the book real.

Who is this book for?

• For you if you are just starting with breathwork and want to know where to begin.
• For you if you already know breathwork and want to keep practicing at home.
• For you if you are often in your head and want to feel again what is happening in your body.
• For you if you know Erik from a breathwork circle or from Dip & Breathe.

No experience needed. All you need is yourself, a quiet place and a few minutes a day.

How it works

1. You pay for the e-book in the webshop (€ 25).
2. You get a download link right away. It is on the thank-you page and in your email.
3. You download the PDF and read it on your phone, tablet or computer.

Prefer paper? Print the PDF. Then you can write down your experiences right next to the exercises. It is an e-book: nothing is sent by post.

About Erik van Tilburg

Erik van Tilburg is a breath coach at Studio Purana in Eindhoven and has worked with the breath since 2008. Breathpower® is his way of doing breathwork. He studied at CIOS (a sports academy), played semi-professional football and worked for 14 years in a crisis shelter. He leads breathwork circles, men's breathwork evenings and breathwork outdoors in nature. In his free time he plays blues.

Together with Kevin, Erik organizes the Dip & Breathe events: breathwork and ice water, a co-creation of Purity Healing × Studio Purana. See the events.

This e-book is by Erik van Tilburg. Purity Healing sells it in the webshop.

Explore more

Breathe together: events and trips

• Dip & Breathe NL in Nuenen: breathwork and a cold dip with Erik and Kevin
• Northern Lights Expedition Kiruna: six days in Swedish Lapland
• Arctic Retreat Karlsøy: breath, cold and rest in Northern Norway
• All events and trips

Read in our blog

• Breathwork and ice bath: Dip & Breathe
• Inspired by Wim Hof: ice bath and breathwork
• Northern Lights trip to Lapland
• All blog posts

More from Erik

Breathing circles, Breathpower and Erik’s breath coach training are on his website: www.studiopurana.nl

Frequently asked questions

Is the e-book in English?

Yes. Choose "English" under Language. The e-book is also available in Dutch (Nederlands) and Swedish (Svenska).

Is this a paper book?

No. "Hoe adem ik?" is an e-book: a PDF of 146 pages. Nothing is sent by post.

How do I download the e-book?

Right after your payment you get a download link. It is on the thank-you page and you also receive it by email. Don't see the email? Check your spam folder, or send us a message via the contact page.

Can I read the e-book on my phone?

Yes. You can read the PDF on your phone, tablet or computer. You can also print it, so you can make your own notes next to every exercise.

Do I need experience with breathwork?

No. Erik wrote the book for beginners and for people who already know a bit more. You start with simple exercises, like just watching your breath. Take your time and don't force anything.

Does this book replace a doctor or therapy?

No. The book says so itself: it is not a replacement for medical care. You do the exercises at your own risk. Do you have health complaints, take medication, are you pregnant or are you unsure? Then talk to your GP first. Always do the powerful exercises sitting or lying down in a safe place. Never in water, in traffic or behind the wheel. Feeling dizzy? Stop and keep breathing calmly.