Sophia Lindqvist
@demosophia
Breathe deeper. Move slower. Live steadier.I'm a Stockholm-based yoga and breathwork teacher (E-RYT 500) with 11 years and 9,000+ teaching hours on the mat. I help busy, wired people find their off switch — through morning movement, slow breath and the occasional week by the sea.
Free download
The 5-Minute Nervous System Reset
The exact 5-minute protocol I teach burnt-out clients first: three simple steps that move your body from fight-or-flight to rest-and-digest — anywhere, no mat, no experience needed. Includes when-to-use-it triggers, common mistakes, and the two safety cautions most breathwork guides skip.
Instant download
The Morning Flow Method
My complete 20-minute morning practice, broken down phase by phase: breath pacing, a spinal wake-up, a breath-led flow you can modify at any level, and a 4-week progression calendar. Over 3,000 students have used it to trade snooze-and-scroll mornings for a steady start — most feel the difference within the first week.
Instant download
The Sleep & Wind-Down Toolkit
Evening down-regulation, systemised: a 90-minute wind-down runway, two exhale-based breathing protocols, a 10-minute yin floor sequence, a record-it-yourself yoga nidra script, and my 3 a.m. rescue protocol for the nights your brain refuses to stop.
60-min 1:1 call
1:1 Breathwork & Practice Session
Sixty minutes, just us. We'll assess how you actually breathe and where stress sits in your body, then build a personal daily protocol around your schedule, sleep and stress triggers. You leave with a written plan and a recording of the session. Mornings CET — Mondays, Wednesdays and Fridays.
Online course
Steady: 21 Days of Breath & Movement
21 days, 15–20 minutes a day, from 'I can't switch off' to a self-built practice you'll actually keep. Three phases — Ground, Expand, Sustain — combining breath-led movement, technique deep-dives and habit design. Includes paced breathing audio tracks, a full pose library, and lifetime access.
Membership · billed monthly
The Grove — Monthly Practice Membership
My ongoing practice home: two new live classes every month (recorded if you can't join), a growing library of 150+ flows and breath sessions from 10 to 45 minutes, a monthly full-length breathwork circle, and seasonal 7-day challenges. Cancel anytime — though most members stay for the Tuesday morning live.
Live · Aug 20
Live: The Late-Summer Wind-Down
A live 75-minute evening session to close out the summer: slow floor movement, a long guided coherent-breathing block, and a full yoga nidra to finish. Come in pyjamas, leave half-asleep in the best possible way. Replay available for 7 days if you can't make it live.
Custom request
Mallorca Equinox Retreat — Application (Sep 18–22)
Five days on Mallorca's quiet north coast: two daily practices, breathwork circles, long-table dinners, sea swims and genuinely nothing else scheduled. Fourteen guests maximum. This application reserves your place with a deposit that counts toward the full price (from €1,450) — I personally read every application and reply within 48 hours.
Autumn Equinox Retreat — Mallorca, September 18–22. Only 4 rooms left, and early-bird pricing (€200 off) ends July 31. The application takes five minutes — scroll down to reserve your place.
Slow is a skill
I spent my twenties producing television and my Sundays dreading Mondays, so I know exactly what a fried nervous system feels like from the inside. Yoga didn't fix me because of the poses — it fixed me because it taught my body a language for safety. That's what I teach now: practical, physiology-first practice with zero mysticism required. Everything on this page — the morning method, the sleep toolkit, the 21-day course — is built on one idea: your calm shouldn't depend on your circumstances. It should be a skill you carry with you, trained the way you'd train strength — a little, daily, for life.
From the mat
“I came for the stretching and accidentally fixed my sleep. Three weeks into the evening toolkit I stopped waking at 3 a.m. for the first time in years.”
Hanna M. · Product manager, Malmö
“The physiological sigh got me through my viva. Sophia teaches the why behind every breath, so it actually sticks when you need it under pressure.”
Priya S. · PhD researcher, London
“After two 1:1 sessions my resting heart rate dropped eight beats and my morning practice finally survived a work trip. Worth every öre.”
Jonas E. · Founder, father of two
Good to know
I'm not flexible and I've never done yoga. Will this work for me?+
Yes — inflexible beginners are honestly my favourite students, because they feel the change fastest. Every sequence in every product includes modifications, and nothing I teach requires touching your toes. If you can breathe and get down to the floor (a chair works too), you have everything you need.
Is breathwork safe for everyone?+
The techniques I teach are gentle and exhale-focused — no extreme holds, no hyperventilation. That said, if you're pregnant or have cardiovascular issues, epilepsy or a history of fainting, skip the breath-hold variations and check with your doctor first. Every guide flags exactly which practices to adapt, and never practise breathwork in water or while driving.
What equipment do I need?+
Almost none. A mat is nice but carpet works, a cushion or folded blanket replaces any prop I use, and the breathing practices need nothing but a place to sit. If you ever want to invest, my only recommendation is a cork mat and one firm cushion — that's the entire kit.
What's your refund policy?+
Digital products and the course come with a 14-day, no-questions refund — email me and it's done. 1:1 sessions can be rescheduled free of charge with 24 hours' notice. The membership cancels anytime from your account, and you keep access until the end of your billing period.
— Start your creator store