Today’s episode is a guided somatic breathwork practice to help you anchor into joy, amplify your radiance, and soak in the present moment. Whether you’re listening in July or in the middle of another season, this breathwork session is designed to reconnect you with what’s going well and help you feel that goodness in your body.
In this practice, Rae guides you through:
🌞 2:1 breath to calm and ground
🌞 Halo active breath to move and energize
🌞 Top holds to pause, expand, and integrate
This session is perfect if you want to:
🌻 Connect to the joy of the present moment
🌻 Amplify what’s going well in your life
🌻 Soak in beauty, gratitude, and sensory aliveness
🌻 Reconnect with nature and your body
"With every exhale, you're making space for more. More joy, more love, more adventure."
🧘♀️ Want access to more guided breathwork sessions like this one?
Sign up for the Somatic Healing Newsletter to unlock Rae’s full library of audio practices and nervous system tools you can return to anytime.
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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.
Episode Transcript
Welcome back to the podcast If you are new here.
I'm Rae.
I'm a somatic coach andbreathwork facilitator and I'm
so glad that you are tuning infor today's episode.
So for today's episode, I'mgoing to provide you with a
guided breathwork practice thatyou can use anytime, and the
(00:20):
intention of this practice isreally to soak up what is going
well currently, this presentmoment, really feeling like
we're in the middle of July, soit's like peak summer.
We're right in the mix of it.
I believe this episode will bereleased on July 30th, so, yeah,
we're right in the middle of it, and can you soak it all in.
(00:43):
Can you soak in all the joy,all of the things that are going
really well, like the warmth ofthe sun, the nourishment of the
soil, if you've been spendingmore time outside.
So I really wanted to providethis practice for you so that
you have access to it at anytime.
And if you want access just tothe audio recording outside of
(01:04):
the podcast, there is a link inthe show notes to sign up for
the Somatic Healing newsletter,and what that will provide you
with is a link.
It'll just send you right tothis online resource I have.
It's called Breathe Easy andit's like a growing resource
library of breathwork practices,meditations and I add to it
(01:25):
live on that website all thetime.
So, as you move through today'spractice, you definitely just
want to make sure, of course,that you're not driving.
You can't do breathwork whileyou're driving and, yeah, you
want to just move at your pace.
So I'll be guiding and cuingyou the whole time.
But, yeah, move at your pace,listen to your body.
If you do do the practice,definitely let me know how it
(01:52):
goes.
I hope you enjoy it and, yeah,I hope you have an incredible
rest of your day, an incrediblerest of your week, and I will
talk to you soon.
Welcome back to the studio.
For today's practice we're goingto be doing breath work for
soaking in all of the joy.
This practice is great forsoaking in the goodness of life,
connecting with what is goingreally well and amplifying the
(02:15):
radiance of your energy.
Today we're going to be doingthe 2-1 breath into the halo
active and then at the end,we're going to take a top hold
twice, so the two one breathsounds like inhaling twice
through your nose and exhalingonce through your mouth, and the
(02:40):
halo active is taking a deepinhale through the nose and a
deep exhale through the mouth,and then, at the end, that top
hold is taking a deep inhalethrough the nose.
It's suspending your breath atthe top, so holding your breath,
and then, as you hold yourbreath, you're going to tightly
(03:00):
squeeze your body.
You're going to squeeze yourface, your hands, everything for
as long as you'd like and thenyou're going to release, and
we're going to repeat that twice.
So that is what we have fortoday's practice, and let's dive
in finding yourself in a seatedposition and making yourself
(03:24):
comfortable, starting with threecleansing breaths.
So taking a deep inhale throughyour nose and a deep exhale
through the mouth, taking a deepinhale through the nose and a
(03:47):
deep exhale through the mouth,and taking one more deep breath,
just like that, at your pace,beginning to notice how your
(04:10):
mind may have been showing uptoday whether it's the morning
or the evening, or maybe it'sthe middle of the day just how
your mind has been treating youtoday, and using that same
awareness to notice how it feelsto be in your body.
(04:30):
So, bringing your awarenessinto the body and doing that by
noticing the differenttemperatures if your hands are
warm or if your hands are cold,maybe.
Noticing if your feet are warmor if your feet are cold and
(04:58):
really feeling the structureunderneath you, whatever that
might be, feeling that it issupporting you, that it's
holding your body weight, it hasyou here, grounded and
supported and safe.
And as we move into the breath,we're working with this
(05:33):
intention of soaking in all ofthe goodness, soaking in
everything that is going well,connecting to what is going
really well and really allowingthat to amplify all the things
that are already going so well.
The better it gets, the betterit gets, the better it gets.
And so, when you feel ready andat your pace, beginning that 2-1
(05:56):
breath, taking two inhalesthrough the nose and one long
(06:40):
exhale through the mouth, inhale, inhale, exhale, inhale, inhale
, exhale.
And sticking with that breath,finding that pace, finding that
rhythm that feels good for youand allowing each inhale to open
(07:07):
up the lungs, filling the bodywith new energy, with fresh
breath.
With every exhale, you'remaking space for more more joy,
(07:37):
more love, more fun, more play,more adventure.
Nothing needs to change rightnow, nothing needs to be
different right now.
The gratitude and the joy thatyou feel is enough.
And then, when you feel ready,moving into that halo active
(07:58):
breath, so taking a deep inhalethrough the nose and a deep
exhale through the mouth.
Deep inhale through the noseand a deep exhale through the
mouth.
Deep inhale through the noseand deep exhale through the
mouth, continuing that breath.
(08:42):
You're taking each of thesebreaths, each of these inhales.
You're allowing the radiance ofthe sun, the brightness of the
sun, to soak into your body.
With each breath, with eachinhale, you're allowing the
(09:08):
nourishment of the trees andearth around you to fuel you.
The roots under you are givingyou life, they're giving you
energy and you're allowing allof the goodness, all of the
things that are going well, allof the joy.
(09:29):
You're allowing it to soak in,soaking into every cell of your
body, every single breath and,on that next inhale, going into
(09:55):
our first top hold.
So you're going to take a deepinhale through the nose and
you're going to suspend yourbreath at the top and you're
going to hold your body and holdyour breath and squeeze,
squeeze, squeeze your body.
Tight, tight, tight, tight.
Squeeze your face, your,squeeze your body.
Tight, tight, tight, tight.
Squeeze your face, your feet,your legs, your arms.
And when you release, releasewith a sigh, letting your body
(10:21):
shake, shaking out the body.
I am present with what is.
I am open to the possibilitiesand we're going to take one more
top hold.
Again, you are soaking in allof the goodness.
So taking that deep inhalethrough the nose, holding your
breath at the top, squeezingyour body tight, tight, tight,
(10:42):
squeezing your hands, your feet,your arms, your face.
Squeezing your body tight,tight, tight, squeezing your
hands, your feet, your arms,your face, and releasing with a
deep sigh and allowing your mindand your energy to settle,
(11:03):
allowing your mind and yourenergy to settle, and
reaffirming I'm allowing all ofthe goodness in my life to soak
into every cell of my body,because the better it gets, the
better it gets, the better itgets.
Great job.
(11:23):
And take this feeling with youinto the rest of your day and I
(11:49):
will talk to you soon.
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