How to Weave Breathwork Into Your Daily Routine Before I discovered breathwork, my mornings were automatic. I would wake up, get ready for work, and move through the day without awareness or intention . I was often on autopilot, stuck in my head and disconnected from my body. When people spoke about “being in your body,” it sounded silly to me, surely I was already in it. In truth, I had no concept of embodiment. I ignored the signals my body was sending, numbing symptoms with paracetamol instead of listening. It wasn’t until I began a daily breathwork routine  that I understood what it meant to truly be present in my body.   Grounding through conscious breathwork, the anchor of my practice. Now I tend to start my day at a slower pace, take time to breathe, to check in with my body and finally understand what it means to occupy my body. It means presence. Being in the present moment, aware of my body and my mind, noticing when I check out or disassociate . Using the breath to feel safe in the here and now.   Why do we choose to live in our heads instead of being part of the reality we are in? Usually because we want to feel alive and do not know how to do that, so we remain frozen . Opening the breath is opening this too. Look at what brings your body joy and the feeling of aliveness . Learn to enjoy the simple joys of being. Listen to what the subconscious mind is up to and start introducing healthy mantras to rewire your beliefs. This isn’t about spiritual bypassing, but about choosing from this moment to focus on positive thoughts and feelings. If you are waiting for someone to change your world, step in front of the mirror, because  your saviour is you.   I am sharing how I introduce pockets of breath  throughout my day, and perhaps you too will tap into the power of your breath, step back into your own body and notice the difference. Try this for a month and notice the shifts that occur during this time. Do it with a friend and be accountable to each other, whilst cheerleading each other on. The question is: how good can I allow it to be?   1. Morning Breathwork Practice: Start Your Day with Calm & Clarity   Why this matters: Your breath is your most direct connection to the nervous system. Starting the day with conscious breathing signals your body that you are safe, alert and ready to meet the day with presence  and intention.   How to practise:   Lie in bed for a few minutes. Notice your natural, sleepy breath through the nose. Switch to mouth breathing, opening your jaw on the inhale and softening on the exhale. Invite a yawn or two to stretch  and oxygenate your body and  brain. Place your hands on your belly or chest and set a daily intention: how do you want today to feel? Where your awareness goes, energy flows.   Mechanics in the body: Mouth breathing engages the diaphragm fully, oxygenates the blood and stimulates alertness. Setting intention while breathing helps align your conscious mind with your body, reinforcing mental clarity and emotional balance.   2. Daily Breathwork and Stretch Routine for Energy   Why this matters: Engaging both breath and movement activates circulation, releases tension and strengthens body awareness. It prepares the nervous system to handle stress calmly and with focus.   20 Connected Breaths Instructions:   Breathe continuously, no pause between inhales and exhales. After every 4th breath, take one long, exaggerated inhale and exhale. Repeat until you reach a total of 20 breaths. Use your fingers to count for ease.   Choose mouth breathing to energise or nose breathing to calm, depending on your energy and intention.   Stretching Suggestions:   Start with neck/shoulder rolls or Cat/Cow to stretch the spine and get spinal fluid moving, unlocking tightness along the back.  Check in with your back, hips and legs, and ask which part of your body needs focus today.  Choose 2–3 gentle stretches that suit your needs and stay in each stretch for a few minutes.  Use YouTube beginner-friendly guides if you need extra visual support.   Mechanics in the body : Coordinating movement with conscious breath   improves   oxygen flow, lymphatic circulation and joint mobility . Focusing on areas of tension helps release  stored physical and emotional patterns , and breathing through stretches engages the nervous system, promoting balance and calm.   3. Midday Breathwork to Reduce Stress & Reset Focus   Why this matters : Stress and mental fatigue accumulate silently. Pausing to breathe consciously interrupts autopilot reactions and allows the body to reset.   How to practice :   Set a phone reminder to pause a few times a day. Take 3–5 deep breaths with intention. Inhale fully, exhale completely and notice sensations in your body. Mechanics in the body : Deep, conscious breaths activate the vagus nerve, slowing heart rate, reducing cortisol and helping you respond to challenges from a grounded space. Even short, intentional pauses enhance clarity, focus and emotional regulation.   4. Evening Breathwork for Relaxation and Better Sleep   Why this matters : Preparing your body for rest signals the nervous system to shift into parasympathetic mode, allowing deep relaxation and restorative sleep.   How to practice :   Place your hands on your belly and chest. Practise wave breathing: inhale into your belly, then chest; exhale from chest, then belly. End with a longer exhale: inhale for 4, exhale for 6–8. Optional : use a guided sleep meditation focused on breath.   Mechanics in the body : This practice reduces sympathetic activation, lowers heart rate and eases tension in the body. Longer exhalation stimulates the rest-and-digest system, supporting deep sleep and overall recovery.   Resources : Jason Stephenson’s guided meditations on Spotify or YouTube are a personal favourite. They help the nervous system relax deeply and support restorative sleep.   5. How to Create a Sacred Space for Daily Breathwork   Why this matters : A dedicated area encourages consistency and supports a ritualised practice, enhancing mental and emotional engagement.   How to practice :   Choose a corner of a room and add plants, crystals, a good book or oracle cards. Make the space inviting and easy to access, so returning daily is effortless.  Allow your practice to be flexible. Some days may be full of movement, others slow and still. Listen to your body.   Mechanics in the body : A safe and welcoming environment lowers stress, signals safety and increases the depth of breathwork practice. Consistency helps your nervous system stay regulated and responsive.   The Benefits of a Daily Breathwork Practice   Conscious breath is a bridge between body, mind and spirit. Starting and ending your day with intentional breathing, and pausing throughout, allows you to :   ●      Reduce stress and anxiety ●      Improve energy, focus and emotional balance ●      Release stored tension and emotional patterns ●      Sleep more deeply and recover fully ●      Strengthen connection to your body and presence   This is a daily maintenance practice. Even small, consistent efforts bring profound change. Try this for 30 days . Do it with a friend, share your experiences and hold each other accountable. Create a sacred space that feels welcoming, and allow it to grow into your own unique breath practice. You might add sound, soft lighting, journaling, a sketch pad or whatever calls you back into your body and creativity.   The question to keep returning to is: how good can I allow it to be? What’s your favourite way to bring breathwork into your daily life? Share below!   If you would like to experience a more in-depth breathwork session, join me for a one-to-one session or a breathing circle. These sessions allow you to explore the breath more deeply, supported by a practitioner and a sense of community.   Breathing Circle : Last Sunday of each month at The Oak Tree Centre, Tame Road, B68 0JP. For one-to-one sessions or to book your place in a circle, get in touch:   Call: 07779 101 861 Email: In-Exhale@outlook.com Website: https://www.in-exhalebreathe.com   Experience the breath, release tension and connect deeply with your body and mind. Read more Blogs on Breathwork here .

Shadow work is the process of exploring our subconscious mind—shining a light on the hidden parts of ourselves. This is where our unresolved trauma, gifts, limiting beliefs, and deeply ingrained thought patterns reside. In the dance of shadows, the dragonfly leads the way. If these patterns remain hidden, they continue operating beneath the surface, influencing our emotions, behaviours, and choices without our conscious awareness. The importance of this work is profound. It helps us uncover who we truly are and recognise the thoughts and beliefs that have been running the show. For example, if I hold the subconscious belief that I am not lovable , I may: a) Struggle to accept love when it’s offered, believing it can’t be real. b) Find myself in relationships that reinforce this belief, providing "evidence" to support my inner narrative. Our negative beliefs are skilled at gathering false evidence to sustain their existence. By bringing them into the light, we begin to challenge these outdated patterns and rewrite our internal story. A Personal Reflection on Shadow Work I have a scar on my knee from when I fell in the garden as a child. I remember sitting on the ground, crying, my knee bloodied and stinging. My gran, who loved me dearly but was a strict woman, found me there. Instead of comforting me, she demanded I get up. And when I did, she slapped me across the face. "Each step in childhood leaves an imprint. Shadow work helps us understand the ones that follow us into adulthood." I remember freezing in that moment—stunned, confused, and terrified. She told me to stop crying immediately, warning that if another tear escaped, she’d hit me again. I tried so hard to swallow the pain, to force the tears back. This memory resurfaced years later during breathwork. I wasn’t much of a crier anymore, and in that session, I connected the dots: I don’t cry because, as a child, I learned that crying would only bring more pain.  I had internalised the belief that expressing my emotions was dangerous. For many years, I only allowed myself to cry when I was alone. Even today, vulnerability in front of others can trigger a deep sense of vigilance in my nervous system. The Power of Breathwork in Healing Breathwork has helped me unravel this wound, allowing me to tell myself the truth about that memory. As a child, suppressing my tears was a survival strategy—it kept me safe in my gran’s rigid way of caring. But as I deepened my healing journey, I saw a greater truth: this was how she was raised too.  She loved us fiercely, but she didn’t have the tools or capacity to love with gentleness. Through breathwork, I have softened this pattern. I have given myself permission to feel, to express, and to challenge the belief that my emotions are unsafe. Shadow Work in a Safe & Supported Space Shadow work is deeply personal, and while it’s possible to explore it alone, having a grounded practitioner  to hold space for you can provide far more stability and support. Working with someone who understands this process allows you to move through memories and emotions in a way that is compassionate yet firm , ensuring you don’t get lost in the pain but instead find the healing within it. If you’re beginning your journey into shadow work, I encourage you to find a safe container —whether that’s a practitioner, a healing circle, or another therapeutic space where you feel fully seen, supported, and held . A Simple Yet Powerful Inquiry Process When I encounter a challenging memory or belief, I ask myself: What happened? (What is the memory or situation?) What did I make it mean? (About myself, others, or the world?) Can I tell myself the truth about it now?  (From an adult perspective, is this belief still valid?) Can I opt out of it? (Am I ready to release this pattern and choose a new way of being?) "Embracing the shadows within, we find freedom. Shadow work is the movement of releasing what no longer serves us." This is a simple formula, but by no means easy. It requires deep honesty and self-responsibility. Revisiting old memories can be painful, which is why we often suppress them rather than fully feeling and processing them. Opting out of these patterns takes discipline, self-care, and self-acceptance. But with time, patience, and support, we can begin to shift. We can consciously choose a new way—one that serves us, rather than keeps us trapped in old wounds. Shadow work isn’t about blame or shame. It’s about liberation . It’s about reclaiming our power to see ourselves clearly and consciously create a life aligned with our truth. Ready to Go Deeper? Let’s Connect If you’re feeling called to explore shadow work through breathwork, I offer private and group sessions where you can safely process and integrate these deep emotional layers. Services: ●      1:1 Breathwork Session – £130 ●      1:1 Breathwork Art Session – £110 ●      Breath Awareness Zoom – £105 ●      Monthly Breathing Circles  – £25 To book: 📞 Call: 07779101861   📧 Email: In-Exhale@outlook.com   🌍 Website:   www.in-exhalebreathe.com You don’t have to do this alone. If you’re ready to explore, let’s journey together.

There’s a belief I’ve carried for as long as I can remember, nothing I do is good enough. Sometimes it hums in the background, quietly shaping my decisions. Other times, it roars to the surface, fuelling overthinking, overdoing, and the constant, exhausting need to get it right . Lost in the weight of self-doubt - breathe, soften and rewrite the story. It shows up in small ways, rewriting a message three times before sending it. And in bigger ways, fear of making the "wrong" choice, anxiety around disappointing someone, bracing myself for judgment before it even comes. At the heart of it is an old, familiar dread: What if they tell me I got it wrong? What if I let them down? I’ve done enough shadow work and conscious breathwork to trace this fear back to its roots. Back to the scene of the crime . It’s a childhood memory, seemingly small but deeply formative. My grandmother, in the kitchen, cooking dinner. One of us kids would be sent to the pantry to fetch four or five potatoes. A simple task, yet we all dreaded it. Because no matter how carefully we chose, examining each one, trying to predict what she wanted, we’d get it wrong. But it wasn’t just a sigh of disappointment we feared. It was the sharp edge of her frustration, the suppressed anger simmering beneath her words. More than just potatoes - When childhood lessons shape the way we see ourselves. "Are you stupid? An idiot? You can’t even pick up potatoes properly." Some days, the worst of it, if she was already in a bad mood, we knew what was coming. A slap, a shove, a punishment for wasting her time. And then, the final sting: “I’ll do it myself. You’re useless.” I learned something in those moments. Not just about potatoes, but about myself. I learned that no matter how much I tried to get it right, I would  get it wrong. That trying my best wasn’t enough. That making a mistake didn’t just bring correction, it brought shame, anger, sometimes pain. This is how wounds form. The scene of the crime  is that first moment of emotional impact, the one that embeds itself in your body, shaping the way you move through the world. As children, we don’t yet have the reasoning to separate someone else’s pain from our own worth. We don’t see their  wounds. We only feel the impact of them. So, we make it mean something about us. For me, I made it mean: I am not good enough. No matter how hard I try, I will disappoint someone. And when you believe that deeply enough, life finds ways to reinforce it. This belief followed me. Into school, into work, into relationships. It made me second-guess myself, work twice as hard to prove my worth, anticipate rejection before it even happened. And every time something went slightly  wrong, that old voice would whisper: See? I told you so. You failed again. At the edge, between letting go and moving forward. But here’s the thing, beliefs are not truths. They are stories we’ve told ourselves for so long that they feel real. But they are not who we are. I know this now. I know my grandmother was also shaped by her own pain, by her own wounds, by the way she  was raised. She had to grow up fast, and therefore, so did we. I loved her. And it took a shit ton of therapy  to work through both the trauma and the love. But healing isn’t about excusing what happened. It’s about understanding how it shaped us, so we can choose something different. I refuse to live my life believing I am not good enough. So, I meet these thoughts head-on. When the fear creeps in, when I feel myself bracing for criticism, I pause. I breathe. And I ask myself: ✨ What actually happened?  ✨ What am I feeling in my body?  ✨ What did I want  to feel in this moment?  ✨ How is fear shaping my response right now? Instead of reacting from an old wound, I take a breath. I anchor into truth. It’s not an instant fix. It’s a skill. And like all skills, it takes practice, patience, and a willingness to stumble. Because I do  stumble. There are moments when fear has the upper hand, when I miscommunicate, judge too quickly, or forget to breathe. And that’s okay. This is  the work, to witness ourselves in these moments, to see how we respond to discomfort, to bring awareness instead of autopilot reactions. A limiting belief only has as much power as we give it. Its lifespan shortens the moment we choose to face it, to question it, to breathe through it. And so, I choose to rewrite the story. I am not here to be perfect.  I am here to be whole.  And that, in itself, is enough.    If this story resonates with you, take a moment to pause, breathe, and notice where the ‘not good enough’ wound shows up in your life. Awareness is the first step to breaking the cycle. If you’re ready to explore this deeper through conscious breathwork and self-inquiry, I invite you to work with me. Let’s unravel the old stories and create space for something new. ✨ Book a session: www.in-exhalebreathe.com (https://www.in-exhalebreathe.com/) ✨ Connect with me: In-Exhalebreathwork@gmail.com

I was always a shy, quiet, and timid girl, growing up in a vibrant and busy household. Our home was never just ours; it was a gathering place. My grandmother, a wise elder with a huge personality, lived with us. She was the pillar of our family, the one people turned to for advice, guidance, and support. Our front door was always open, sometimes quite literally, as relatives and friends flowed in and out.   When home belongs to everyone, where do you go to find space? From a young age, we were unconsciously enrolled in hosting. We prepared food, made endless cups of tea, and ensured the space was clean and welcoming. As children, we could run around and play freely, but we also had to be mindful when visitors arrived. There were pros and cons to having a home that felt like a revolving door. On one hand, it fostered connection, generosity, and a strong sense of community. On the other, as children, we were never asked if this constant openness felt good, if we wanted it, or if we needed space. It was simply how things were.   A Memory That Stuck With Me   When I reflect on my childhood, one particular memory always surfaces.   Hiding in plain sight, craving a moment of home just for ourselves. It was a summer’s day. For once, it was just us, the people who lived in the house, enjoying the garden. My older sister and I ran inside, laughing, when suddenly, the doorbell rang. Instead of answering, we sat under the letterbox, suppressing our giggles as my grandmother’s brother peered through, calling out to us.   We didn’t want to share our home that day. We wanted it to be ours, just for a little while. The next day, my parents asked why we hadn’t told them someone was at the door. We never gave them an answer, but deep down, I knew. I just wanted space.   Becoming a Carbon Copy   Years later, when I moved into my own home with my husband, something strange happened. Without realising it, I became a carbon copy of my caregivers. My home quickly turned into a revolving door. Family would turn up unannounced, stay the weekend, and when they left, I would feel drained. I loved them, but I felt exhausted from hosting.   I had inherited the same pattern: giving endlessly, prioritising guests over my own well-being, and struggling to say no.   The belief that "visitors are treated like royalty" runs deep in many cultures. It’s a beautiful tradition, one rooted in generosity, care, and love. But what happens when the host is depleted? When giving becomes an obligation rather than a joy?   I watched my mother and grandmother pour themselves into their guests, cooking, cleaning, offering guidance, without hesitation. My grandfather would share fresh produce from his garden. This was their service, their love language. But I began to wonder: is there a healthier balance?   Breaking the Pattern   It took time, but I worked hard to break the cycle. I had difficult conversations with my family, explaining that while I loved having them over, I needed boundaries. At first, it wasn’t easy. Change rarely is. But over time, we adjusted. Now, my parents and siblings always call before visiting. We cook together and share responsibilities, so hosting is no longer a burden on one person. It’s a communal experience, one that feels joyful rather than exhausting. Made with love, shared with joy, this is what true hospitality feels like. I still love having my family round. I love creating spaces for deep conversations, laughter, and connection. But now, I give from a full cup, not from a place of depletion.   Because hospitality is beautiful, but so is honouring yourself.   Let's Connect   If this resonates with you and you’d like to explore breathwork for healthy boundaries, balance and self-care, get in touch:   Website: www.in-exhalebreathe.com Phone: 07779101861 Email: Inexhalebreathwork@gmail.com

A reflection on embodiment, breath, and unlearning the messages we were taught   The Woman Who Walked Tall   As a child, I saw a scene in a TV drama that etched itself into my memory. I don’t remember the show, but I remember her. A woman, walking down a busy street with her head held high, posture tall, gaze steady. She didn’t push people aside, but somehow, the path cleared around her. She didn’t falter. Her presence arrived before she did.   That image stayed with me. It showed me a way of being I didn’t know could exist.   Growing Up Between Messages   I grew up in a household shaped by many voices. My mother, who tried to give us freedom to explore who we were. My father and uncle, who took us to the park and left us to play without much distinction between what the girls or boys could do. And my grandmother, who ruled the house. What she said went. There was love, yes, but also expectations.   As girls, we were raised to behave. To clean, to cook, to serve. To be good.   My brothers were not expected to learn the same. They were allowed to be loud, wild, playful. And I remember how the injustice I felt around this was rarely spoken of. It was just how it was.   Until I decided it wouldn’t be. I began assigning the chores evenly between us siblings. I didn’t care what my grandmother thought. I wanted to create some kind of balance, even if I couldn’t name what I was doing at the time.   I often asked, “Why can’t girls do what boys do?” The answer was always the same: “They just can’t.”   Looking back, I can see how confusing that environment was. A mix of quiet encouragement and deeply embedded cultural conditioning. I felt a longing for more. More space. More freedom. More equality.   Challenging Old Beliefs   First tattoo As I grew older, I bumped up against those messages again. I remember wanting to get a tattoo and being told I’d have to wait until I was married. That I’d need to ask my husband for permission.   Years later, a few months into marriage, I got the tattoo. My husband understood that I have the right to make my own choices. Still, it’s wild to think how deeply those ideas had rooted in me.   A Practice Emerges   And yet, that scene from childhood would visit me again and again.   Especially in my twenties, when I felt small, awkward, unsure of myself.   I began playing with the memory of her walk. It became a kind of practice.   Whenever I felt low, as though the world was swallowing me, I’d call it in. I’d breathe deeply. Fix my posture. Set my gaze forward. And walk.   It was never about pushing others aside. It was never aggressive.   It was about allowing myself to arrive. To take up space. To let my body, breath, and presence move through the world as if I belonged.   Because I do.   And so do you.   Trusting the Body and Breath   I used to walk with my head down, watching my feet, afraid of tripping.   And yet I would still stumble. I never trusted my body to land with grace. Never trusted that the path beneath me could hold me.   This practice changed that.   It’s something I now bring into my breathwork.   Because the breath is always with us. It grounds us. It clears the fog. It reminds us we are here. And here is where our lives happen. A Universal Invitation   Whether you were raised to be small or to perform a certain role. Whether you were encouraged to take risks or cautioned against them. Whether you were taught to lead or told to follow. The breath cuts through it all.   This blog isn’t just about me as a woman reclaiming her power. It’s an invitation for all of us.   I’ve seen people of all genders shrink themselves to stay safe, to be liked, to avoid shame. I’ve also seen what happens when someone lets their spine rise, their shoulders open, and their breath return to its natural rhythm.   I’ve witnessed what becomes possible when someone says, through presence alone: “I’m here. And I am allowed to take up space.”   You don’t need to become someone else. You don’t need to force anything. You can begin with one step. One breath. One moment of noticing.   An Invitation to Practice   Next time you’re walking, try it.   Pause. Breathe. Notice your feet on the ground. Trust that they will find your path. Set an intention for presence. Let your eyes soften and widen as you take in the world in front of you. And walk.   Not to dominate, not to escape, but to arrive. To say: I’m here.   There is enough space for all of us. Let’s practice taking it.   Want to explore this more deeply?   You are invited to work with me through breath.   1:1 Breathwork Session – £130 1:1 Breathwork Art Session – £110 Breath Awareness Zoom – £105 Breathing Circles – £25     To book: 📞 Call: 07779101861 📧 Email: In-Exhale@outlook.com 🌐 Website: www.in-exhalebreathe.com

I remember that day with absolute clarity.   I was almost at work, walking through the town centre, when I suddenly stopped in my tracks.   The sound of traffic shifted from a far-off hum to right inside my ears. The sun broke through the clouds and the warmth hit my face. I could hear pigeons cooing nearby. It was a wave of sensory overload, as though I had landed back into my body at full speed.   Then came the panic.   Where am I? How did I get here?   Presence brings freedom I looked around, down at my clothes, confused at how I had managed to get dressed without remembering a single moment of it. I could not recall waking up, leaving the house, or even the walk here.   I had been living on autopilot.   Wake up, get dressed, go to work, come home, eat, sleep, repeat. A joyless life. A mundane existence.   I had checked out from my body and my life.   Have you ever had that moment when you realise you have been living without really being here?     Burnout and the Slow Disappearance   Burnout, autopilot, and disassociation all stem from the same thing. They come from a loss of life force, when the desire to live feels distant and unreachable.   You work hard. Your body aches. You watch the clock, wishing the day away. You hope weekends will restore you, but they never quite do.   You reach for wine, gin, cigarettes, weed, nights out. Anything to bring a flicker of aliveness back. And maybe it works for a moment, but deep down, you know you are still drowning. You repeat the pattern. Mini resets that never make you feel fully resourced, fully satisfied, or fully anchored.   Where do you go when you are not present? What habits are keeping you afloat without bringing true life back to your body?   That morning in the town centre shook something in me. I realised that if I did not change something, I would be swallowed whole by my own shadow.     Taking Time to Heal   I took a couple of months off work. At first, my system was a mess. Anxiety, depression, and sickness all arrived at once. I slept a lot. Years of over-giving, self-neglect, and poor boundaries had left me utterly exhausted.   Eventually, my body began to release tension it had carried for years. I started to feel lighter, more present, and more curious about who I really was.   When I returned to work, I quickly realised it was not the life I wanted. I hated leaving my bed, hated going in, hated living only to earn money. Something had to change.     The Leap into the Unknown   I moved jobs and enjoyed a better team environment, but nine months in, the longing for something more returned. I wanted to work for myself, though I had no idea what that would look like.   In November 2018, I handed in my resignation with no plan. Three months later, I began an intensive breathwork training programme that would change my life from the inside out.   When I first began the training, I was lost. Barely keeping my head above water, I was just trying to survive on my own. Every day felt heavy, and even simple tasks felt exhausting. At the time, I did not realise it, but this was when I started to face the shadows I had been running from.   Looking back, I can see that this is when I became the shadow hunter. Step by step, breath by breath, I began to explore the parts of myself I had hidden away, my insecurities, my fears, but also my gifts and strengths. It was messy, challenging, and sometimes overwhelming, but it was the first real movement toward being fully present in my own life.     Learning Who I Really Was   The first training hit me hard. I realised I knew very little about myself. I had spent so long going along with other people’s choices, saying "I don’t mind, you choose," that I did not truly know my own likes and dislikes. I had been malleable, shaped into what others wanted me to be. Or I had been rigid and guarded, unable to connect. I had kept myself isolated for safety.   The breath did not come easily. It took time, commitment, and patience. The more I softened, the deeper I could go. Breath by breath, I began to remember childhood moments, forgotten dreams, and painful truths.   If someone asked you today, what do you really want, would you know the answer, or would you default to "I don’t mind"?     From Invisible to Leading Rooms   Delivering a workshop on Breathwork at The Wellness Journey When I first started training, I made myself invisible. If there was reading out loud, I would "forget my glasses." Panic surged through me. Nausea, shaking, the urge to flee.   I carried deep beliefs that I was incapable, stupid, inarticulate, and had a horrid voice. These thoughts ruled my ability to show up in the world.   As I worked through trauma, I began to release them.   Now, I deliver workshops at events with over a hundred people present. I speak openly, knowing it is okay to get it wrong and that my voice matters.     A Breath That Brings You Home   Breathwork has given me more than I ever thought possible: The ability to connect deeply with others The courage to face my shadows  The self-trust to take up space in my own life   Most of all, it has given me presence, the choice to be checked in, not checked out.   The breath holds you in the present while uncovering the past. It is a gateway into the subconscious, a treasure chest of forgotten gifts and hidden truths.   Every time I guide someone through it, I am reminded: You can come back to yourself. You can come home.   So I ask you, are you living on autopilot, or are you truly here? Get in-touch... Website: www.in-exhalebreathe.com Phone: 07779101861 Email: In-Exhale@outlook.com Book Your Session Today Take the first step towards a more relaxed, balanced, and empowered you.

There are times when words are not enough. Talk therapy can be powerful and healing, yet sometimes the body carries what the mind cannot fully express. In those moments, the breath becomes a language of its own, moving energy and creating release where words cannot reach. When the body holds something we cannot quite explain. We sense the discomfort, the tension, or the pain, but words alone cannot release it.   Time and again I am reminded of this truth. I went to visit a dear friend, and as we talked she spoke about the pain in her leg and foot. It creeps up once a year, arriving out of the blue. This time it struck just as she was close to achieving a goal she had been working towards.   She understood the medical side of things, yet deep down she knew this was more than physical. Something in her body was surfacing, but she could not quite reach it.   My instinct was simple. Just breathe.   "The best way out is always through." Robert Frost She lay down on the ground and surrendered to her breath, trusting the space, her body, and the breath itself. Witnessing this reminded me how the breath can guide us past words, past thinking, into deep release.   As she breathed, the tension in her leg and foot began to shift. It was subtle at first, a ripple of energy moving through her body.   On the other side of the breathe, she reflected on the experience:   “I just felt like something’s popped in there. That felt like what’s been holding me back, holding me from moving forwards in my life.”   Her whole being softened into the ground beneath her. Her face relaxed, her jaw loosened, and tears rolled freely without push. Breath by breath, the energy moved, stretched, and eventually left her body, leaving her wrapped in a gentle stillness.   She felt lighter, grateful for the opportunity to be breathed and held in the space. That sweet release was palpable, noticeable in her body, in the quiet, in the softness of her presence.   No words were needed. The breath was enough. This is one example why Breathwork works when words Fall Short.   We sat in silence as she integrated the experience. Her presence was soft, her expression filled with love. It felt like a gift to us both, a reminder of the power of the breath to move what words cannot touch.   Sometimes silence speaks louder than any words. And sometimes, the only language we need is the breath.     Carve out your own sanctuary. Sit with yourself, breathe, and create a space where your inner work can unfold. Healing begins when you allow yourself the room to feel, reflect, and simply be. A Practice to Explore at Home: The Five Element Breath   If you would like to experience how the breath can move energy when words fall short, here is a practice you can explore at home. This sequence both activates the body  and then supports integration  so you return gently to yourself.   Before you begin   Lie down somewhere comfortable where you will not be disturbed Keep your jaw soft and relaxed Use a blindfold if it helps you drop deeper Stay connected: each breath flows into the next, with no pause between inhale and exhale     🌍 Earth Breath   Inhale through the mouth, exhale through the mouth Inhale  twice as long as the exhale.  This is the activation part of breathwork You might do between 5 and 20 breaths  to begin with Allow the breath to flow, jaw soft, no pause between the inhale & exhale     🔥 Fire Breath   Inhale through the mouth, exhale through the nose Optional: add a gentle hum or tone on the exhale to move vibration through the body 5–20 breaths, keeping your jaw soft and connected to your body     💨 Air Breath   Inhale and exhale through the nose Optional: hum on the exhale to move vibration through the body 5–20 breaths, following your natural rhythm   💧 Water Breath   Inhale through the nose, exhale through pursed lips as if gently blowing out 5–20 breaths, noticing the flow of energy and sensations through your body     ✨ Ether Breath   Let go of active breathing The breath becomes noiseless, subtle, almost invisible Invite your whole being to breathe, resting in quiet until you feel ready to return     Sensations You May Notice   As you fill the body with oxygen, you may notice:   Tingling Waves of heat or coolness Changes in body temperature Emotional release   Allow them to flow through you without trying to control the experience.   If at any point the sensations feel like too much too soon, return to an integrative breath :   Inhale and exhale through the nose, making the exhale twice as long as the inhale   This gently returns your nervous system to rest-and-digest, helping you feel grounded and safe. You may also lift your blindfold and open your eyes to anchor back into your space.   Important Safety Note   Breathwork is a powerful practice and may not be suitable for everyone. It can bring up uncomfortable feelings and emotions.   If this feels too much, too soon on your own, consider a 1:1 session. As a certified practitioner, I can support you through deep emotional release.   Please consult your healthcare professional before beginning if you have any medical conditions or concerns. You can find my full disclaimer here: In-Exhale Disclaimer.   Sometimes the part for words is over. The breath shows us what lies beneath and gently helps us release it.   If you would like to experience the power of breathwork in a guided setting, I hold monthly Breathing Circles (details below), I also offer 1:1 sessions  for those who would like more personalised support.   📞 Call: 07779101861 📧 Email: In-Exhale@outlook.com 🌐 www.in-exhalebreathe.com Breathing Circles - last Sunday of the month the Oak Tree Centre, Tame Road, Oldbury, West Midlands, B68 0JP Spaces limited, book in advance.