Countdown To Breathwork Level 1
Discover the Power of Self-Regulation:
A 4-Week Journey to Emotional Resilience
Master simple, effective techniques to calm your mind, ease triggers, and nurture healing
individually or together. Transform stress into resilience with breathwork, somatic practices, and mindfulness in just 4 weeks.
Discover the Power of Self-Regulation:
A 4-Week Journey to Emotional Resilience
Master simple, effective techniques to calm your mind, ease triggers, and nurture healing individually or together. Transform stress into resilience with breathwork, somatic practices, and mindfulness in just 4 weeks.
What You’ll Achieve in This 4 Week
Breathwork Level 1 Workshop
Stress Relief Techniques
Gain Simple, Effective Techniques to regulate your nervous system, bringing immediate relief during moments of stress or emotional overwhelm.
Activate Calm with Simple Techniques
Learn Powerful Breathwork, Somatic, and Mindfulness Practices to deactivate the body's stress response and promote deep calm, even in the toughest moments.
Reconnect with Yourself and Your Partner
Reconnect with Your Body and Emotions through self-regulation practices that foster a healthy, supportive relationship with yourself and your partner.
Safe Space for Healing and Growth
Experience a Safe, Trauma-Informed Space where both partners can learn and practice self-regulation techniques together or independently, nurturing healing and resilience.
What You’ll Achieve in This 4Week
Breathwork Level 1 Workshop
Stress Relief Techniques
Gain Simple, Effective Techniques to regulate your nervous system, bringing immediate relief during moments of stress or emotional overwhelm.
Activate Calm with Simple Techniques
Learn Powerful Breathwork, Somatic, and Mindfulness Practices to deactivate the body's stress response and promote deep calm, even in the toughest moments.
Reconnect with Yourself and Your Partner
Reconnect with Your Body and Emotions through self-regulation practices that foster a healthy, supportive relationship with yourself and your partner.
Safe Space for Healing and Growth
Experience a Safe, Trauma-Informed Space where both partners can learn and practice self-regulation techniques together or independently, nurturing healing and resilience.
Weekly Topics and Focus Areas
Session 1: Tuesday, June 10 at 3 pm Eastern Time
Week 1: Introduction to Resourcing and Nervous System Regulation
Overview: Introduction to Resourcing and Nervous System Regulation Overview: Introduction to the concepts of the nervous system, and activation We'll also set intentions for the program.
Pranayama Breathwork: Learn foundational pranayama techniques like abdominal breathing and heart centered breathing to promote gentle, controlled regulation of the nervous system. These methods help stimulate the parasympathetic response, activating the vagus nerve and promoting calm.
Somatic Exercises: Introduction to body awareness practices, like body scanning, to help participants reconnect with bodily sensations and learn to identify tension or discomfort.
Week 2: Deepening Somatic Awareness and Breath Control
Overview: Understanding how the body holds stress and how somatic practices can help release it. We'll continue to build on the skills from Week 1.
Pranayama Breathwork: Practice lengthening the exhale with techniques like the "Birds Breath”, which emphasizes calming the nervous system by slowing down the breath rate and extending the exhale.
Somatic Exercises: Exercises to release physical tension and activate the parasympathetic nervous system, focusing on connecting with areas of tightness and using movement to soften these sensations. This includes techniques to stimulate the vagus nerve such as gentle neck stretches or vocal practices.
Session 2: Tuesday, June 17 at 3 pm Eastern Time
Session 3: Tuesday, June 24 at 3 pm Eastern Time
Week 3: Vagus Nerve Stimulation and Building Resilience
Overview: Learn about the role of the vagus nerve in regulating stress and the impact on the body.
Pranayama Breathwork: Introducing "humming breath" to stimulate the vagus nerve through sound vibrations, supporting the relaxation response.
Somatic Exercises: Building on practices to encourage a down-regulation of the nervous system and enhance resilience.
Week 4: Integration and Creating a Personal Practice
Overview: Bringing everything together and empowering participants to create their own daily resourcing practices. Discussion on how to apply these techniques in real-life situations and maintain a regular practice.
Pranayama Breathwork: Revisiting techniques covered in the program, allowing participants to choose the ones they resonate with most. Practice integrating breathwork into their daily routine.
Somatic Exercises: Reviewing somatic tools for grounding and calming, with a focus on creating a personalized set of exercises for use when activated. End with a relaxation practice using a warm blanket, if available, to bring comfort and closure.
Session 4: Tuesday, July 1 at 3 pm Eastern Time
Weekly Topics and Focus Areas
Session 1: Tuesday, June 10 at 3 pm Eastern Time
Week 1: Introduction to Resourcing and Nervous System Regulation
Overview: Introduction to Resourcing and Nervous System Regulation Overview: Introduction to the concepts of the nervous system, and activation We'll also set intentions for the program.
Pranayama Breathwork: Learn foundational pranayama techniques like abdominal breathing and heart centered breathing to promote gentle, controlled regulation of the nervous system. These methods help stimulate the parasympathetic response, activating the vagus nerve and promoting calm.
Somatic Exercises: Introduction to body awareness practices, like body scanning, to help participants reconnect with bodily sensations and learn to identify tension or discomfort.
Session 2: Tuesday, June 17 at 3 pm Eastern Time
Week 2: Deepening Somatic Awareness and Breath Control
Overview: Understanding how the body holds stress and how somatic practices can help release it. We'll continue to build on the skills from Week 1.
Pranayama Breathwork: Practice lengthening the exhale with techniques like the "Birds Breath”, which emphasizes calming the nervous system by slowing down the breath rate and extending the exhale.
Somatic Exercises: Exercises to release physical tension and activate the parasympathetic nervous system, focusing on connecting with areas of tightness and using movement to soften these sensations. This includes techniques to stimulate the vagus nerve such as gentle neck stretches or vocal practices.
Session 3: Tuesday, June 24 at 3 pm Eastern Time
Week 3: Vagus Nerve Stimulation and Building Resilience
Overview: Learn about the role of the vagus nerve in regulating stress and the impact on the body.
Pranayama Breathwork: Introducing "humming breath" to stimulate the vagus nerve through sound vibrations, supporting the relaxation response.
Somatic Exercises: Building on practices to encourage a down-regulation of the nervous system and enhance resilience.
Session 4: Tuesday, July 1 at 3 pm Eastern Time
Week 4: Integration and Creating a Personal Practice
Overview: Bringing everything together and empowering participants to create their own daily resourcing practices. Discussion on how to apply these techniques in real-life situations and maintain a regular practice.
Pranayama Breathwork: Revisiting techniques covered in the program, allowing participants to choose the ones they resonate with most. Practice integrating breathwork into their daily routine.
Somatic Exercises: Reviewing somatic tools for grounding and calming, with a focus on creating a personalized set of exercises for use when activated. End with a relaxation practice using a warm blanket, if available, to bring comfort and closure.
Why This Approach Works:
The Science Behind Our Techniques
Pranayama Breathwork:
Pranayama breathwork techniques are chosen for their ability to regulate the nervous system without overstimulating it. Unlike hyperventilation-based practices, which can be too activating, these techniques focus on slow, controlled breathing to stimulate the vagus nerve and promote a calming parasympathetic response. This helps participants soothe their bodies when they feel overwhelmed.
Somatic Exercises:
Somatic practices help release stored tension and bring awareness to areas where the body is holding stress. These exercises encourage the nervous system to shift out of a heightened state, reducing activation and promoting a sense of safety in the body. They provide tools for participants to use when experiencing stress or anxiety, allowing for quicker recovery.
Mindfulness Practices:
Mindfulness techniques teach participants to anchor their attention to the present moment, which is crucial when dealing with emotional triggers. By regularly practicing mindfulness, participants can become more aware of their thoughts and bodily sensations, allowing them to respond with self-compassion and ground rather than reacting impulsively.
Why This Approach Works:
The Science Behind Our Techniques
Pranayama Breathwork:
Pranayama breathwork techniques are chosen for their ability to regulate the nervous system without overstimulating it. Unlike hyperventilation-based practices, which can be too activating, these techniques focus on slow, controlled breathing to stimulate the vagus nerve and promote a calming parasympathetic response. This helps participants soothe their bodies when they feel overwhelmed.
Somatic Exercises:
Somatic practices help release stored tension and bring awareness to areas where the body is holding stress. These exercises encourage the nervous system to shift out of a heightened state, reducing activation and promoting a sense of safety in the body. They provide tools for participants to use when experiencing stress or anxiety, allowing for quicker recovery.
Mindfulness Practices:
Mindfulness techniques teach participants to anchor their attention to the present moment, which is crucial when dealing with emotional triggers. By regularly practicing mindfulness, participants can become more aware of their thoughts and bodily sensations, allowing them to respond with self-compassion and ground rather than reacting impulsively.
Meet Your Coach
Sarah is a certified Root Cause Therapist, NLP Master Practitioner, and Breathwork Coach, specializing in trauma-informed somatic and breathwork techniques. With a deep focus on mindfulness and holistic wellness practices, Sarah is dedicated to guiding individuals and couples through transformative healing journeys that nurture both mind and body.
Drawing on her extensive expertise, Sarah helps couples navigate the complex aftermath of betrayal, uncovering and addressing the deep-seated patterns that influence their relationships. Her trauma-informed approach ensures each partner feels seen, understood, and supported, fostering an environment of safety and respect as they work toward individual healing. With genuine empathy and a commitment to honoring each couple’s unique experiences, Sarah empowers clients to rebuild trust, deepen connection, and create lasting change.
Outside her professional work, Sarah finds joy in exploring the natural world with her children, using the outdoors as a space for connection and discovery. Passionate about travel and adventure, she seeks experiences that spark joy and foster meaningful connections in both her family life and her work with clients.
Meet Your Coach
Sarah is a certified Root Cause Therapist, NLP Master Practitioner, and Breathwork Coach, specializing in trauma-informed somatic and breathwork techniques. With a deep focus on mindfulness and holistic wellness practices, Sarah is dedicated to guiding individuals and couples through transformative healing journeys that nurture both mind and body.
Drawing on her extensive expertise, Sarah helps couples navigate the complex aftermath of betrayal, uncovering and addressing the deep-seated patterns that influence their relationships. Her trauma-informed approach ensures each partner feels seen, understood, and supported, fostering an environment of safety and respect as they work toward individual healing. With genuine empathy and a commitment to honoring each couple’s unique experiences, Sarah empowers clients to rebuild trust, deepen connection, and create lasting change.
Outside her professional work, Sarah finds joy in exploring the natural world with her children, using the outdoors as a space for connection and discovery. Passionate about travel and adventure, she seeks experiences that spark joy and foster meaningful connections in both her family life and her work with clients.
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Frequently Asked Questions:
Who is this workshop for?
This workshop is designed for individuals and couples who want to deepen their emotional connection, regulate stress, and foster mindfulness through breathwork, somatic exercises, and practical tools for daily life. It’s especially beneficial for anyone seeking to create meaningful change in their relationships or personal well-being.
What happens if I can’t make a session?
Don’t worry! All sessions are recorded and will be made available for replay within 48 hours of the live event. You’ll have access to these recordings for a set period, so you can catch up at your convenience and revisit the material as needed.
Do I need any prior experience?
Absolutely not! This workshop is open to everyone, regardless of experience level. Whether you’re a complete beginner or someone experienced in mindfulness and somatic practices, the exercises are tailored to meet you where you are.
Can I take this workshop alone?
Yes, absolutely! While the workshop is designed to support couples in deepening their connection, individuals are encouraged to join. Many of the exercises can be done solo and adapted for personal growth and self-reflection.
What should I bring to the workshop?
You’ll need a quiet space, a comfortable mat or chair for somatic exercises, and a notebook for journaling reflections. We also recommend wearing comfortable clothing that allows for free movement and having a water bottle nearby to stay hydrated.
Email: [email protected]
Copyright 2024. Healing Families LLC. All rights reserved.
Disclaimer: The information provided in all 1:1 sessions, online videos, masterclasses, and coaching programs are for educational and informational purposes only. Results mentioned or implied are not typical and may vary based on individual effort, commitment, and circumstances. True transformation and positive life changes can only be achieved through dedicated implementation of the strategies and techniques provided in any session and/or program. The success of your experience when working with Beth Fischer and all affiliates of Healing Families LLC is ultimately dependent on your willingness to actively participate and apply the guidance provided. Healing Families LLC and its representatives and affiliates are not responsible for any outcomes or consequences resulting from your participation in any sessions or programs.