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Somatic Healing for Wellness-Focused Women
Welcome to the Somatic Healing Podcast! — a personal growth space for sensitive, ambitious, soulful women who are ready to move beyond anxiety, burnout, and perfectionism… and come home to themselves through the wisdom of the body.
Anxiety isn’t just in your mind — it lives in your body. This podcast shows you how to release it, while exploring the intersection of somatics, creativity, wellness, and spirituality. We move beyond people-pleasing and self-doubt and into a life led by inner safety, clarity, and truth.
Hosted by Rae, a certified Breathwork Facilitator, Somatic Coach & Therapist, Sound Healer, and Flower Essence Guide each episode offers: nervous system regulation tools, mindfulness & spirituality insights, somatic breathwork practices, emotional processing and integration tools, creative expression as a path to wholeness, and real talk about anxiety, healing, and becoming who you truly are.
Rae is a podcaster, writer, creative, and guide on a mission to help women release stored emotions and reclaim their wholeness by reconnecting to the wisdom of the body.
Tune in exactly as you are — and leave feeling more grounded, more inspired, and more you.
Somatic Healing for Wellness-Focused Women
(#88) Integrative Somatic Breathwork for Soaking in All the Joy of Summer & Nervous System Healing
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.
Welcome back to the podcast If you are new here. I'm Rae. I'm a somatic coach and breathwork facilitator and I'm so glad that you are tuning in for today's episode. So for today's episode, I'm going to provide you with a guided breathwork practice that you can use anytime, and the intention of this practice is really to soak up what is going well currently, this present moment, really feeling like we're in the middle of July, so it's like peak summer. We're right in the mix of it. I believe this episode will be released on July 30th, so, yeah, we're right in the middle of it, and can you soak it all in. Can you soak in all the joy, all of the things that are going really well, like the warmth of the sun, the nourishment of the soil, if you've been spending more time outside. So I really wanted to provide this practice for you so that you have access to it at any time. And if you want access just to the audio recording outside of the podcast, there is a link in the 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 to this online resource I have. It's called Breathe Easy and it's like a growing resource library of breathwork practices, meditations and I add to it live on that website all the time. So, as you move through today's practice, you definitely just want to make sure, of course, that you're not driving. You can't do breathwork while you're driving and, yeah, you want to just move at your pace. So I'll be guiding and cuing you 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 goes. I hope you enjoy it and, yeah, I hope you have an incredible rest of your day, an incredible rest of your week, and I will talk to you soon. Welcome back to the studio.
Speaker 1:For today's practice we're going to be doing breath work for soaking in all of the joy. This practice is great for soaking in the goodness of life, connecting with what is going really well and amplifying the radiance of your energy. Today we're going to be doing the 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 breath sounds like inhaling twice through your nose and exhaling once through your mouth, and the halo active is taking a deep inhale through the nose and a deep exhale through the mouth, and then, at the end, that top hold is taking a deep inhale through the nose. It's suspending your breath at the top, so holding your breath, and then, as you hold your breath, you're going to tightly squeeze your body. You're going to squeeze your face, your hands, everything for as long as you'd like and then you're going to release, and we're going to repeat that twice. So that is what we have for today's practice, and let's dive in finding yourself in a seated position and making yourself comfortable, starting with three cleansing breaths.
Speaker 1:So taking a deep inhale through your nose and a deep exhale through the mouth, taking a deep inhale through the nose and a deep exhale through the mouth, and taking one more deep breath, just like that, at your pace, beginning to notice how your mind may have been showing up today whether it's the morning or the evening, or maybe it's the middle of the day just how your mind has been treating you today, and using that same awareness to notice how it feels to be in your body. So, bringing your awareness into the body and doing that by noticing the different temperatures if your hands are warm or if your hands are cold, maybe. Noticing if your feet are warm or if your feet are cold and really feeling the structure underneath you, whatever that might be, feeling that it is supporting you, that it's holding your body weight, it has you here, grounded and supported and safe. And as we move into the breath, we're working with this intention of soaking in all of the goodness, soaking in everything that is going well, connecting to what is going really well and really allowing that to amplify all the things that are already going so well. The better it gets, the better it gets, the better it gets.
Speaker 1:And so, when you feel ready and at your pace, beginning that 2-1 breath, taking two inhales through the nose and one long 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 you and allowing each inhale to open up the lungs, filling the body with new energy, with fresh breath. With every exhale, you're making space for more more joy, more love, more fun, more play, more adventure. Nothing needs to change right now, nothing needs to be different right now. The gratitude and the joy that you feel is enough.
Speaker 1:And then, when you feel ready, moving into that halo active breath, so taking a deep inhale through the nose and a deep exhale through the mouth. Deep inhale through the nose and a deep exhale through the mouth. Deep inhale through the nose and deep exhale through the mouth, continuing that breath. You're taking each of these breaths, each of these inhales. You're allowing the radiance of the sun, the brightness of the sun, to soak into your body. With each breath, with each inhale, you're allowing the nourishment of the trees and earth around you to fuel you. The roots under you are giving you life, they're giving you energy and you're allowing all of the goodness, all of the things that are going well, all of the joy. You're allowing it to soak in, soaking into every cell of your body, every single breath and, on that next inhale, going into our first top hold.
Speaker 1:So you're going to take a deep inhale through the nose and you're going to suspend your breath at the top and you're going to hold your body and hold your 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, release with a sigh, letting your body shake, shaking out the body.
Speaker 1:I am present with what is. I am open to the possibilities and we're going to take one more top hold. Again, you are soaking in all of the goodness. So taking that deep inhale through the nose, holding your breath at the top, squeezing your body tight, tight, tight, 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 mind and your energy to settle, allowing your mind and your energy to settle, and reaffirming I'm allowing all of the goodness in my life to soak into every cell of my body, because the better it gets, the better it gets, the better it gets. Great job. And take this feeling with you into the rest of your day and I will talk to you soon.