Integration | BYOBreath

Post-session protocol you can follow:

Hour 1: Rest

Hours 2–6: Gentle Movement

Hours 2–6: Gentle Movement

Stay horizontal or seated if possible
Drink water
No screens if you can manage it
If you need to cry, cry. If you need to laugh, laugh. If you need to stare at the ceiling, stare at the ceiling.

Hours 2–6: Gentle Movement

Hours 2–6: Gentle Movement

Hours 2–6: Gentle Movement

Walk. Stretch. Move slowly.
Eat something grounding — warm, whole, simple food
If you journal, this is the window. Write without editing. Stream of consciousness. What did you feel? Where did you feel it? What came up?

Hours 6–24: Notice

Hours 2–6: Gentle Movement

Days 2–7: The Ripple

How is your sleep tonight?
What is your energy level?
Are emotions arising that weren't there before?
Are you drawn toward or away from anything specific?
Don't pathologize any of this. Just notice.

Days 2–7: The Ripple

Days 2–7: The Ripple

Days 2–7: The Ripple

Sessions often "land" 2–3 days later. Something will click a conversation, a decision, a shift in how you feel about something
Continue to breathe consciously for 5–10 minutes daily. Even just noticing your breath.
If something significant arose during the session, consider: is there an action that wants to emerge? Not a dramatic one — a simple one. A conversation. A boundary. A letting go.

Ongoing:

Days 2–7: The Ripple

Ongoing:

Your breath is always available. The session taught your nervous system something. It will remember.
Come back to The Room when you're ready. There is no schedule. There is no requirement.
If something arose that feels too big to hold alone, reach out to us or to a qualified therapist. Breathwork can surface material that benefits from professional support. This is not weakness, it is wisdom.

Integration Journaling Prompts:

1. What was the most prominent sensation during the session? Where was it in your body?

2. Was there a moment where you wanted to stop? What did you do instead?

3. Did any images, memories, or emotions arise? Describe them without interpreting them.

4. How does your body feel right now compared to when you arrived?

5. What are you grateful for in this moment?

6. Is there something you've been avoiding that felt closer during the session?

7. What does your breath feel like right now, without changing it?

8. If your body could speak one sentence right now, what would it say?

9. What is one thing you want to carry forward from this experience?

10. What is one thing you want to leave behind?