Hey! I am Andrei Shcherbakovbody, breath & stillness
Come back to a body that feels light and a mind that feels clear. On Koh Lanta, I guide movement, breath and meditation — one calm, unhurried hour at a time.
I see the human body not as separate from the mind, but as one living system where everything is connected — breath, movement, nutrition, and emotion.
In my work, I combine breathing and meditative practices, elements of yoga, martial arts, and stretching, nutritional and nutraceutical consultations, and aspects of practical psychology.
This approach helps not only to restore the body, but also to bring back inner clarity, balance, and the steady energy from which true renewal begins.
02
The Art of Restoring Body and Mind
In my practice, I use the "PravIlo" training device — a powerful tool that helps the body gently decompress the spine, release fascial tension, and realign its natural axis.
The process unfolds without pain or strain — through breath, trust, and mindful presence.
It's a combination of physical work and inner stillness, where the body becomes a gateway to calm, balance, and focus.
03
Release and Energy of Movement
After the session, the body feels lighter, movements become free, and the breath deepens.
Energy begins to flow naturally, bringing clarity, calm, and a sense of inner alignment.
This is more than restoration — it's a return to yourself, to a state where body and mind move as one, and life regains its natural rhythm and strength.
02Education & Qualification
Education
Private institution of additional professional education "International Business Academy""Practical Psychology and Psychological Counseling"
Private institution of additional professional education "International Business Academy""Social-Psychological Adaptation in Post-Traumatic Stress Conditions"
Functional and Clinical Biochemistry
Clinical and Functional Biochemistry"Metabolism and Metabolic Disorders in Biomedical Practice"
Cellular and Systemic Detoxification"The main stages of metabolic detoxification: a perspective through genetics and biochemistry"
Methylation"Methylation and demethylation of DNA, histone methylation"
Organic acids"Intermediate breakdown products of substances detected in urine in increased or decreased concentrations (proteins, fats, carbohydrates, Krebs cycle intermediates, vitamins, bacteria, fungi, etc.)"
Fatty acids"Fatty acids, as the primary building blocks of cellular membranes. Mitochondrial and peroxisomal deficiency"
03Watch
See PravIlo in motion
A short look inside a real PravIlo session — how the body is gently stretched, held, and released.
PravIlo · Practice in motion
03Service
Four ways back to yourself
Four simple ways to feel more at home in yourself. Each one works on its own — together they form a single, gentle path back to ease. Tap a card to see how it feels.
PravIlo Trainer
The art of returning strength to the body and a sense of flight to the soul
1 session — 1 hour
Axis · weightless stretch
Picture your body gently stretched in four directions until it feels almost weightless. This is where ease returns to your movement and calm settles into your mind.
How the Session Unfolds
During the practice, the body is gently stretched in four directions, as if returning to a state of weightlessness. Gravity, which usually pulls us downward, becomes an ally — helping the joints open deeply, the spine release, and reminding the body what it feels like to be free.
Throughout the entire session, the master remains present — offering support, guidance, and a sense of safety. Every movement is accompanied with attention and care, respecting the body's natural boundaries and rhythm.
As the stretching continues, all systems — physical, energetic, and emotional — begin to realign naturally. Muscles release tension, the breath deepens, and the body seems to "unfold" from within. A feeling of lightness, flow, and calm arises, as if you are rediscovering your own inner space.
Benefits of Training on PravIlo
A gentle sense of length and space through the spine, and ease in posture;
Deep muscles and ligaments gently engaged as the body stretches;
A feeling of warmth and flow moving through the body;
Calmer breathing and a more settled, restful state;
The body becomes flexible, strong, and stable — filled with lightness, focus, and confident inner energy.
Many people come to this practice simply to feel lighter and freer in the body — to soften everyday stiffness after long hours of sitting, ease built-up tension, and move with more comfort and range. The work is always gentle and unhurried, guided by what feels right for your body.
Everything happens naturally — without pain or force — through breath, concentration, and trust in the body. In this process, the body regains its freedom, while the mind finds a state of inner balance and calm strength.
Who It's For
If you sit for long hours, feel stress or fatigue, or simply want to reconnect with your own energy and calm — this is for you.
After just one session, you begin to feel inner alignment, tranquility, and vitality — as if your body remembers its natural rhythm and begins to breathe anew.
PravIlo is more than just training. It is a state of freedom — where the body becomes light, the mind clear, and movement natural.
It is a return to yourself — to that point of balance where strength, harmony, and inspiration are born.
Individual Training and Bodywork Sessions
A meeting with yourself — a return to the body that remembers how to move
1 session — 1 hour
Movement · flow · release
This is more than a workout. Every session is built around your body on the day — how it moves, where it holds tension, and what would help it feel free again.
The aim is simple: strength and mobility for your body, clarity and steadiness for your mind.
How the Practice Works
Each session is a precisely tuned dialogue with your body. I design a set of movements and techniques according to your level, current condition, and goals. Everything is built to make the process safe, comfortable, and deeply transformative.
During the session
muscle tension softens and the head feels clearer;
breathing feels easier and more open;
the body feels more settled and at ease;
posture and flexibility feel restored;
stress eases, and lightness and vitality return.
You can feel your body awaken — movements become fluid, breathing deepens, and inner balance emerges.
Why It Truly Works
The method is built on a synthesis of anatomy, physiology, and body-oriented practices, but its true power lies in awareness.
Every movement is intentional: each exercise invites the body toward greater ease, energy, and a sense of wholeness. The shift is often felt even after the first session — a sense of lightness, warmth, and deep alignment.
Who It's For
This practice is for anyone seeking to regain energy, relieve tension, and reconnect with their body in an authentic way.
An individual approach ensures that every session becomes a precise and safe process of renewal, where attention to detail brings meaningful transformation.
One hour for your body to remember what freedom feels like.
Individual Breathwork Sessions
Breath is your inner compass
1 session — 1 hour
Inhale · hold · exhale · hold
Breathing is far more than a biological function — it is the rhythm of life, a subtle thread connecting the body, mind, and energy.
It is the first to respond to stress and the last to guide us back to balance after pain and challenge. When we begin to breathe consciously, we enter into a profound and honest dialogue with ourselves — returning to a state of inner clarity and presence.
Why Work with the Breath
Distorted breathing patterns are one of the most underestimated habits of modern life. Shallow, irregular breathing can leave us feeling tense, tired, foggy and low on energy. Emotional blocks, ongoing stress, and a disconnection from the body often go hand in hand with chaotic, unconscious breathing.
Particularly draining is "shadow breathing" — unnoticed, disorganized patterns that quietly sap energy and keep the body in a state of low-level tension. Common causes include a sedentary lifestyle, chronic stress, and poorly structured (or excessive) physical exertion.
When breathing stays shallow, we often feel more depleted, more tense, and less resilient. Gently returning to a fuller, calmer breath is one of the simplest ways to feel more at ease again.
What Breathwork Offers
In our sessions you'll rediscover an easy, natural breath and a calmer inner state. Breathwork is a gentle yet powerful way to release built-up tension, soften stress, and bring lightness to the body and clarity to the mind.
Each practice becomes a step toward breathing deeply and freely, restoring energy and inner equilibrium.
Types of Breathing Techniques and Their Effects
Signature Practice
The Awakening Breath
The Practice
The Awakening Breath is our signature conscious breathing practice, designed to restore the body's natural rhythm and awaken its innate capacity for healing and renewal. Through a carefully guided sequence of deep, connected breathing, the body gradually releases layers of accumulated physical tension, emotional stress, and unconscious holding patterns that quietly build up over time.
As the breath deepens, the nervous system begins to shift out of survival mode and into a state of balance. Muscles soften, mental noise fades, and the body naturally lets go of resistance that limits energy, clarity, and emotional freedom. With each breath, circulation improves, oxygen reaches the body more efficiently, and the natural flow of vitality begins to return.
More than a breathing practice, The Awakening Breath is a profound reset for the body and mind — an opportunity to release what no longer serves you, restore inner balance, and reconnect with a deep sense of presence, strength, and calm.
Benefits
Releases chronic stress and emotional tension
Helps dissolve deeply held physical and mental blocks
Restores natural energy and vitality
Supports nervous system regulation and recovery
Improves mental clarity and emotional balance
The Result
Deep physical and emotional release
Freer circulation of breath, oxygen, and energy
A calmer, more resilient nervous system
Greater clarity, presence, and inner stability
Lasting lightness, vitality, and a renewed connection with yourself
Dynamic Breathing in Motion
The Practice
Dynamic Breathing in Motion reconnects breath and movement into one natural rhythm. Every inhale and exhale becomes aligned with the body's mechanics, allowing movement to feel lighter, smoother, and significantly more efficient. Instead of working against each other, breath and body begin to move as one.
As coordination improves, unnecessary muscular tension begins to dissolve, oxygen is delivered more efficiently, and the body spends less energy on every movement. What once felt effortful becomes fluid, allowing endurance, focus, and performance to increase naturally without forcing the body beyond its limits.
This practice restores the effortless relationship between breathing and movement, creating a sense of freedom, efficiency, and sustainable energy that extends far beyond physical exercise.
Benefits
Reduces fatigue during physical activity
Improves breathing efficiency and endurance
Releases unnecessary muscular tension
Enhances coordination and body awareness
Strengthens focus and mental presence
The Result
More energy with less physical effort
Smoother, more efficient movement
Greater endurance and oxygen utilization
Improved concentration and performance
A lasting feeling of vitality, flow, and physical freedom
Box Breathing
The Practice
Box Breathing is a precise and structured breathing method built on equal phases of inhaling, holding, exhaling, and pausing. This balanced rhythm provides a powerful signal of safety to the nervous system, allowing the body to shift rapidly from tension into regulation.
As breathing becomes steady and controlled, the mind naturally quiets. Emotional reactivity begins to soften, stress loses its intensity, and clear thinking returns. Within just a few minutes, the body moves from scattered attention to focused presence, making this one of the most effective breathing techniques for navigating demanding situations with composure.
Simple in structure yet remarkably powerful, Box Breathing gives you immediate access to calm whenever you need it most.
Benefits
Reduces stress and anxiety within minutes
Improves emotional regulation
Sharpens focus and decision-making
Supports mental resilience under pressure
Restores balance to the nervous system
The Result
Immediate calm and inner stability
Clearer thinking and stronger concentration
Greater emotional resilience
Increased confidence during challenging situations
A practical tool for everyday self-regulation
Diaphragmatic Breathing
The Practice
Diaphragmatic Breathing restores the body's most natural and efficient breathing pattern by gently reactivating the diaphragm — the primary muscle responsible for healthy respiration. As the breath moves deeper into the body, shallow chest breathing gives way to a slower, fuller rhythm that supports both physical recovery and emotional balance.
With each conscious breath, chronic muscular tension begins to melt away, the heartbeat naturally slows, and the nervous system shifts into a state of ease. Oxygen reaches the body more effectively, supporting cellular function, improving circulation, and creating the internal conditions for sustainable energy rather than temporary stimulation.
This practice becomes a foundation for everyday wellbeing, helping the body return to a calm, balanced rhythm that can be accessed at any moment.
Benefits
Releases chronic muscular tension
Improves breathing depth and oxygen absorption
Reduces stress and nervous system overload
Supports posture and diaphragmatic function
Restores calm, energy, and emotional balance
The Result
Deep relaxation throughout the entire body
Improved breathing capacity and circulation
Sustainable energy without overstimulation
Greater mental clarity and emotional stability
A lasting sense of balance, presence, and inner wellbeing
Benefits of the Practice
Relief from everyday stress and inner pressure;
More restful sleep and a calmer, more settled state;
A greater sense of energy, endurance, and vitality;
Renewal after tiredness or emotional exhaustion;
Emotional balance and improved mood;
Enhanced body awareness and inner clarity;
Greater concentration and steadiness of mind.
Breath is your inner compass. Through it, you can return to yourself — again and again — even in the midst of chaos.
Conscious breathing opens the way to renewal, inner stillness, and a deeper connection to life. It is not just a technique — it is a way of being: grounded, aware, and open to the world.
Meditation practice
Staying present — hearing yourself beyond the noise of thoughts
1 session — 1 hour
Stillness · clarity · presence
Meditation is the art of staying present, seeing the world with clarity, and hearing yourself beyond the noise of thoughts.
In the rhythm of daily life, we often act on autopilot, following familiar patterns without even realizing it. Our attention becomes tied only to thoughts and plans, while emotional and physical awareness slips quietly into the background. The nervous system remains in a constant state of tension, and the body's autonomic processes fall out of balance.
What meditation restores
Meditation restores that balance. It helps you feel calmer and more settled, less reactive, and able to step out of the cycle of automatic responses.
When the mind stops chasing an endless stream of thoughts, space opens up for conscious decisions — made from a place of inner clarity and understanding, not from fear or impulse.
In my sessions, we explore several approaches to meditation, each revealing its own dimension of harmony and awareness.
Meditations for Deep Relaxation
The Practice
In the pace of modern life, the body often remains in a constant state of tension long after the reasons for it have disappeared. These meditations gently guide the nervous system out of survival mode, allowing it to return to its natural state of calm, balance, and restoration.
As the practice unfolds, the breath naturally deepens, muscles begin to release accumulated tension, and the constant stream of thoughts gradually quiets. The body no longer needs to stay on alert, creating space for profound relaxation, emotional ease, and a renewed sense of safety.
This is more than simply resting. It is an invitation to restore your inner balance, replenish your energy, and reconnect with the quiet strength that already exists within you.
Benefits
Releases physical and emotional tension
Reduces stress and anxiety
Restores balance to the nervous system
Cultivates a deeper sense of safety and ease
Supports deep physical and mental recovery
Result
Deep relaxation of body and mind
Lasting inner calm and emotional balance
A renewed sense of lightness and wellbeing
Greater clarity without mental fatigue
A peaceful state that stays with you beyond the session
Meditations for Energy Renewal
The Practice
True energy doesn't come from pushing harder — it emerges when the body and mind return to balance. These meditations help release hidden tension, emotional fatigue, and mental overload that quietly drain your vitality every day.
By bringing gentle awareness to the breath, body, and inner experience, your natural energy begins to flow more freely. As resistance dissolves, you feel lighter, clearer, and deeply restored. Rather than creating temporary stimulation, these practices reconnect you with a steady and sustainable source of inner energy.
This is renewal from within — calm, natural, and deeply nourishing.
Benefits
Reduces fatigue and emotional exhaustion
Restores natural vitality and motivation
Encourages the free flow of energy throughout the body
Rebuilds inner resilience
Awakens a greater sense of aliveness
Result
Calm, sustainable energy without overstimulation
A renewed feeling of strength and inspiration
Greater mental clarity and emotional balance
Lightness throughout the body
A deep sense of inner vitality
Meditations for Focus & Mental Clarity
The Practice
The modern mind is constantly pulled between thoughts, responsibilities, and endless streams of information. These meditations help quiet mental noise, allowing attention to become steady, clear, and fully present.
As awareness deepens, distracting thoughts gradually lose their grip, creating space for greater clarity, sharper perception, and more intentional action. Instead of reacting automatically, you learn to respond with presence, confidence, and composure.
Over time, this practice strengthens not only concentration but also the quality of your awareness, helping you remain centered even in demanding situations.
Benefits
Reduces mental noise and distraction
Strengthens focus and sustained attention
Helps manage information overload
Develops mindfulness and emotional resilience
Improves mental clarity and presence
Result
A calm, focused, and clear mind
Greater concentration and productivity
More thoughtful decision-making
Emotional steadiness under pressure
A lasting sense of presence and inner balance
Meditations for Inner & Outer Awareness
The Practice
These meditations cultivate the ability to remain deeply connected with yourself while staying fully present to the world around you. As awareness expands, you become more attuned to your body, emotions, and inner experience without losing connection to your surroundings.
Gradually, the sense of separation between your inner and outer world begins to dissolve. In its place arises a quiet state of presence where stability, openness, and awareness naturally coexist. You begin to experience life with greater clarity, sensitivity, and ease.
This practice invites you to move through the world with a grounded mind, an open heart, and a deeper connection to each moment.
Benefits
Deepens self-awareness and inner connection
Expands awareness of the surrounding environment
Reduces inner tension and reactivity
Cultivates emotional balance and presence
Strengthens your sense of groundedness
Result
A deep feeling of inner stability and confidence
Greater harmony between your inner and outer world
Heightened awareness of yourself and your surroundings
Calm emotional resilience
A lasting sense of wholeness, presence, and inner freedom
More than calm
In my approach, meditation is not only a way to feel calm and settled — it is a path to becoming closer to yourself: to understanding your feelings and needs, accepting and loving who you are, and truly sensing the people around you.
It teaches you to stop guessing what others think, and instead to ask openly, to listen deeply, to communicate without barriers, and to grow through genuine human connection.
By practicing this work, you begin to feel yourself — and life — more fully, to create relationships with intention, and to live in harmony with both your inner world and the world around you.
Your first step
Let's meet on the island
Write me a message — just tell me where you are and what you'd like to feel more of. I'll reply personally, with no pressure, and suggest the gentlest place to begin.
PravIlo · Practice in motion
