[Breathwork] Release What You've Been Carrying - 10 min Artwork

The Rockyn YES Podcast - with Dr. Raquel Yarroch

Welcome to Rockyn YES (Your Empowered Self), the podcast for women ready to rise, reclaim their health, and become the most vibrant version of themselves.

Hosted by Dr. Raquel Yarroch, Functional Medicine Practitioner, Chiropractor, and NLP Coach, this show blends the science of root-cause healing with the power of emotional release and subconscious reprogramming.

Each week, you’ll discover how to heal from autoimmune symptoms, fatigue, brain fog, hormonal chaos, and gut issues — by addressing the real reasons your body is out of balance. We explore functional lab testing, detox, nervous system regulation, mindset shifts, and identity work to help you fully embody the woman you’re meant to be.

Because true healing isn’t just about protocols — it’s about who you become when you say YES to your empowered self.

💫 Start your healing journey today — from within.

All Episodes

The Rockyn YES Podcast - with Dr. Raquel Yarroch

[Breathwork] Release What You've Been Carrying - 10 min

April 12, 2026 • Dr. Raquel Yarroch • Season 4 • Episode 7

0:00 | 11:12

If you’ve been carrying pressure, stress, or emotional heaviness lately, this 10-minute breathwork is your reset.

In this guided session, we use a simple inhale 4 / exhale 6 breathing pattern to help your nervous system downshift, soften tension in the body, and release what you’ve been holding—physically and emotionally. Come back to this episode anytime you feel overwhelmed, stretched thin, or like you can’t fully exhale.

✅ Want help figuring out your next step in your health journey?
Go to rockynhealth.com/start-here — you can take the quiz for clarity or book a call with me for personalized support.

And remember: you’re not broken, you’re patterned.

What You’ll Experience (bullets)

Calming breathwork to regulate the nervous system (inhale 4 / exhale 6)
Releasing tension in shoulders, jaw, chest, and belly
A guided reset to feel lighter and more grounded
A simple practice you can repeat anytime you need to “come back to you”

Timestamps (optional)

0:00 Welcome + intention
0:30 Settle the body
1:15 Begin breathing pattern (4 in / 6 out)
3:00 Release what you’re carrying
6:30 Reset + affirmations
9:20 Closing breaths
9:50 Outro

Send us Fan Mail

Ready to Go Deeper?

If this hit home and you’re ready to get unstuck and become unstoppable (mind + body), check the links in the show notes for what’s currently open through Rockyn Health—including options like Reset, Rise, BE (Breakthrough Experience) and upcoming Retreats. Not sure what you need? Message “YES” and we’ll help you choose your best next step.

Connect With Dr. Raquel

Instagram: @dr.raquel_rockyn.health
Website: RockynHealth.com
Podcast: Rockyn YES: Your Empowered Self

Quick Note

This podcast is for education and inspiration and is not medical advice. Always consult your healthcare provider for personal medical decisions.

SPEAKER_00 0:04

Welcome back to the Rack and Yes Podcast, your Empowered Cell. I'm Dr. Raquel Yarrow, and before we begin, I want you to settle in and take a nice deep breath. There's nowhere you need to go, nothing you need to do. This time is for you to slow down, to reconnect, and to gently come back to your body. Find a comfortable seat, feet on the floor if you can, drop your shoulders, unclench your jaw, soften your face. Put one hand on your chest and one hand on your belly. And just notice what have you been carrying today, this week? Not in your head, where do you feel it in your body? I want you to inhale through your nose for a count of four, three, two, one, and exhale through your mouth for six, five, four, three, two, one. Beautiful. Again, we're gonna inhale for four and exhale for six. That's right. Let the exhale be a little slower than the inhale. Inhale again, beautiful and exhale. Long exhale is a safety signal. And again, inhale for four and exhale for six. On the inhale, silently say I'm allowed. So inhale, I'm allowed and exhale to let this go. So inhale for four. I'm allowed. And exhale for six to let this go. Again, inhale for four.

SPEAKER_01 2:57

I'm allowed. And exhale for six to let this go.

SPEAKER_00 3:08

As you exhale, feel your shoulders soften, feel your chest loosen, feel your belly relax just a little. And inhale for four. And exhale for six. Just keep doing that nice deep breathing. Now, without making a story, name what you're carrying. Just one word is enough. It could be pressure, worry, responsibility, grief, anger, fear, exhaustion. Good. Inhale for four. Good. Exhale for six. And when we're doing the inhale and exhale. Again, inhale. I'm allowed. Exhale six. To let this go. To let the worry go. To let the responsibility go. To let the grief go. To let the anger go. To let fear go. To let the exhaustion go. So let's breathe in for four. I'm allowed. And exhale six. Let whatever you need go. Let it leave your shoulders. Inhale for four. And exhale for six. Let it leave your jaw. Beautiful. That's right. Inhale for four. And exhale. Let it leave your belly. Good. Continue breathing. And bring your awareness to your back, your upper back, and your lower back. So many people carry tension here without realizing. Beautiful. Inhale for four. And exhale for six. Let your back soften. Good. Inhale for four. So many people carry tension here in your back without realizing it. So on the exhale for six, just let your back soften.

SPEAKER_01 6:19

Just let it soften.

SPEAKER_00 6:20

Again, inhale. And exhale. If it feels good, imagine the exhale moving down your spine. Like a slow release. Let it inhale for four. And exhale for six. Let it release. Let it move down your spine. And gently massage and release all those tight muscles. Again, inhale for four. And exhale for six. Beautiful. Keep breathing. Now we're gonna do a reset statement with your breath. On the inhale, you're gonna think I return. And on the exhale, to safety. So let's try that. Let's inhale for four, I return. And exhale for six to safety. Beautiful. Again. Inhale for four. I return. And exhale for six to safety. Now we're gonna add on the inhale, I choose, and the exhale, a new pattern. So inhale, I choose, exhale, a new pattern. Again, inhale, I choose, and exhale, a new pattern. Continue breathing. Because you're not broken with your pattern. And patterns can change. You don't have the states where you are the ability to release it, to move, to choose something different. So let's get your breath back to natural and ask yourself wildly. What can I release today that isn't mine to carry? What do I need more of right now? Breath, boundaries, support, clarity.

SPEAKER_01 9:12

What is one small act of care I will do today? Perfect. Now let's repeat it after me.

SPEAKER_00 9:28

I am successful without being in survival mode. I can be successful without being in survival mode. I am allowed to let things be lighter. I return to safety. I choose a new mood. I choose a new thought. Take a nice deep breath in for four. And exhale for six. Beautiful. And one more time. Inhale for four and exhale for six. That's right. Beautiful. Save this and come back to it anytime you need a reset. Remember, you're not broken, you're patterned. And we can shift together. If you feel called to, feel free to look at my website, rockinhealth.com, and learn how you can start working with me. Get us rockethealth.com or ck by the