What to Expect

15 minutes of intake & overview

We’ll check in about what’s happening in your life and set an intention for your session.

45 or 60 minutes of guided breathwork

  • We set the space, begin music which will accompany the session, and settle you into a comfortable position lying down (mat and supports are all provided)

  • The first half uses an open-mouth, circular breath (no pauses between inhale and exhale) to activate your nervous system. This style of breathing can increase sensation, bring awareness to areas of tension, and allow emotions or physiological responses to surface and move. We’ll do 2 rounds here in a 45 minute session or 3 rounds here in an hour long session.

  • The second half shifts to a slower, nasal breath with long exhales to soothe your nervous system and integrate what’s come up. We’ll do 2 rounds here in a 45 minute session or 3 rounds here in an hour long session.

  • Between rounds in both sections, we’ll pause for gentle breath holds that invite a meditative state. You always choose how long to hold.

15 minutes of integration & reflection

Time to ground, reflect, and make sense of your experience before you return to your day. A journal can be a helpful tool to bring if you like to record insights for yourself.

FAQs

  • Just yourself in comfy clothing that feels good to lie down in. A journal can be helpful if you’d like to write down any insights during our 15 minute integration after the session.

  • A few simple things make a big difference:

    • Stay well hydrated in the 24 hours beforehand

    • Eat a light meal 2–3 hours before to support stable blood sugar

    • Avoid excessive caffeine if you tend to be sensitive

  • Each style supports a different nervous system response.

    The circular, open-mouth breath is more activating. Here we want to engage your fight/flight system in a safe environment to a degree that you control. This can allow your nervous system to complete unfinished moments where you had to swallow your fear / anger / sadness to behave in socially accepted ways.

    The slower nasal breathing with long exhales supports downregulation. It helps your body settle and find a state of peace after the tension of part 1.

    Together, they create a rhythm of activation and integration. We show your body that it is possible to experience a heightened state and for you to use your breath to bring everything back to calm and safety.

  • Everyone’s experience is a little different, but there are some common patterns.

    Physically, you might notice tingling, temperature changes, lightness, or a sense of energy moving through your body. Some people experience gentle muscle activation or brief dizziness that resolves as breathing returns to normal.

    Emotionally, there can be waves of release from tears to laughter to a sense of openness or calm.

    Mentally, you might have moments of clarity, insight, or imagery, or you might feel a little spacey or quiet.

    All of this falls within a normal range of nervous system responses to this type of breathing.

  • You’re always in control of your experience.

    If intensity increases beyond what feels safe to you, you can slow down your breath, return to nasal breathing, or lengthen your exhales to help your system settle. You can also pause at any time.

    We are working to build inner awareness at a pace that feels manageable to you.

  • Give yourself a little space to land.

    You might want to rest, stretch gently, drink water, or just sit quietly for a bit before jumping back into your day. Some people feel calm and clear, others feel a little tender or tired.

    Let your system integrate before shifting into high-demand activity.

  • Not necessarily.

    Some sessions feel activating, some feel subtle, and many are a mix of both. We are working toward awareness, regulation, and building a relationship with your body. This looks different in different bodies. My style is responsive and customized. We will talk about your hopes for the session and I will adjust my cues accordingly.

  • Breathwork can bring up strong physical and emotional sensations, but it should still feel manageable and within your capacity.

    That said, this style of breathwork (similar to holotropic or activating breathwork) isn’t appropriate for everyone without additional support or medical clearance.

    You should consult your physician before participating if you are pregnant, have a history of cardiovascular conditions (including high blood pressure, heart disease, or prior heart attack), respiratory conditions like severe asthma, a history of seizures, or any condition that could be impacted by changes in breathing, blood chemistry, or nervous system activation.

    If you have a history of severe trauma, panic, or dissociation, we can also talk together about pacing and whether this approach feels supportive for you right now.

    When in doubt, reach out. I’m happy to talk through whether this is a good fit for you.