Exhale – Seven days of somatic relief

I noticed it this morning while making tea.

The way my shoulders were held tight, my jaw clenched.

My body felt braced for the next thing, and the next thing, and the next.

The body works so hard to keep us safe.

The next thought I had was, “I need space and time to let my body center, ground, just be”

So, naturally, leaning into my trauma-informed somatic training and experiences, I created Exhale.

7 days of guided somatic practices.

Intentionally designed to carve precious space and time to somatically Exhale.

Each practice is ~12-18 minutes.

We will not be forcing or fixing in this space.

We practice within a non-judgmental space to feel, listen to the body, and give ourselves permission to express honestly.

Choose to commit to flowing with 7 days in a row or intuitively choosing the days that call out to you.

The 7 Somatic Practices

Day 1: Grounding

Place your hands on your body. Feel your feet on the earth. Practice being held.

Day 2: Shaking

Shake your hands, arms, shoulders, whole body. Let sound come if it wants to. Release what you’ve been storing.

Day 3: Orienting

Look around the room slowly. Notice what you see. Come into this moment, right here.

Day 4: Softening

Find the places of armor in your body. Ask them permission to soften, even just a little.

Day 5: Self-Touch

Your hands can soothe you. Place them where you need care. Remember you can tend to yourself.

Day 6: Sounding

Sighs, hums, groans, whatever wants to move through your throat. Free the voice that’s been held.

Day 7: Integration

What wants to stay with you?

Each practice ~12-18 minutes.

Guided by voice and silence.

Designed to meet you where you are.

Mark’s Experience with Exhale…

What makes these practices different

These aren’t meditation sessions where you sit still and observe.

These aren’t yoga flows with specific poses.

These are practices where your body leads.

You’ll shake, sound, touch, soften – following what wants to move through you.

This is somatic experiencing – allowing sensation and movement to guide us.

After seven practices, you’ll feel more of yourself...

The you who…

• Can take a full breath without bracing
• Feel your feet on the ground and know you’re supported
• Notice tension and ground yourself
• Be without performing
• Move through the world from presence

This work is rooted in neuroscience, Indigenous wisdom, trauma-informed somatics, and collective liberation.

Our bodies already know how to heal.

These practices help create the conditions for healing to happen.

Choose what supports your access while sustaining the work.
All options give you the same seven practices.
Choose the one that lets you say yes without strain.

What you receive

• 7 downloadable audio practices
• Welcome guide with integration prompts
• Post-practice reflection questions

There is no prior experience needed.
There is no way to do any of the practices wrong.

This is your permission to stop holding your breath.

To feel. To release.

To soften. To come home.

Seven days.

~Twelve minutes a day.

Ready to exhale?

Breathing with you,

Dahlia