Guided Breathwork For Trauma Release & Emotional Healing

A guided meditation and breathwork practice for trauma release, emotional healing, and nervous system reset — clear energy, release burdens, and return to inner peace. Using a circular breathing rhythm with breath retention and somatic energy healing, you’ll clear collective energy, release burdens that aren’t yours, and breathe back your worthiness. With an original soundscape by Fern Olivia and a gentle integration at the end, this session helps restore self-compassion, innocence, and inner peace.

Transcript

Welcome yourself home once again.

My name is Fern Olivia and I am so grateful that you have chosen this journey to come back to yourself and to release anything that you've been carrying that feels heavy.

Find yourself in a comfortable laying down position where you feel completely relaxed and at peace,

Perhaps using some pillows or bolsters under your body to feel even more at ease.

Start to deepen your breath,

Letting your inhales rise into your belly and your chest.

Exhale completely soften and release.

And exploring the innocence of all breaths,

Of all souls,

Regardless of our gauge of the pureness of heart,

Finding that inner self-compassion for our own being and our own humanness and really allowing in a full breath into all parts of us and allowing our full exhale to release whatever we are holding from situations or collective energies or anything outside of us that has been grabbing our attention and taking hostage our aliveness and our full expression.

So releasing through the breath anything that has a hold on us.

We let that go in this time together today.

And so to start this practice,

You'll take your two index fingers,

Your two index finger and middle finger on each hand and start to place that into that little crevice right below the bra line,

Right into the space,

Right where the ribcage starts in your sternum.

And bringing your awareness here to this area and asking the question,

Is there spaciousness here today?

Or maybe is there room for more spaciousness here today?

And as you ask this question,

Start to notice your breath.

Begin to notice if the space here feels open,

Inviting.

Is there any resistance?

What do you feel?

Let's take some deep breaths into that area right now.

Perhaps sighing your breath out and noticing here in this initial breath of simply sighing that breath out and starting to massage that area with your fingertips.

What is changing?

What is shifting?

And simply bring your awareness here.

And let's try this.

On your next inhale,

Release any pressure from you under your fingers.

And on the exhale,

Press into that space.

Fully exhale all the breath out.

Release any tension in the fingertips and inhale.

And exhale,

Press into that spot again.

Try this a couple more times.

Really sighing your breath out completely.

It can be a loud,

Audible sigh,

Letting out any emotions you'd like to release.

You are ready to take a breath hold here.

We're going to take a nice,

Full,

Deep breath in.

Breathe in a little bit more,

A little bit more.

Hold the breath and just relax your hands on your heart and pressing your hands right onto your heart.

I am safe to breathe.

I am worthy,

Exactly as I am.

Then exhale all the breath out and holding the breath out for a moment.

Release that judgment,

Doubt.

Let it all out.

Hold empty for three,

Two,

One.

Let's now come into a conscious connected breath.

Rhythmic inhale and exhale.

Letting your inhale merge into your exhale.

Exhale merges right back into the inhale.

Feeling this rhythmic breath start to move and shift the energy that you are desiring to move and alchemize today.

So when we are here in this place of creating more devotional rhythm,

Of creating a faster rhythm,

We start to bring to the fire our deepest challenges or we start to really come into a place where we can shift the energy.

So thinking about whatever it is you're looking to shift in your life right now,

Perspective,

Perhaps it's anger,

Perhaps it's resentment.

Start to speed that breath up with that intention to clear that,

To move that energy,

To move it out of the body,

To move it out of your space,

To move it out of the way that you're carrying forward places of your life.

And it may seem uncomfortable to move this energy.

So really being with yourself here with compassion,

Giving the intention to move it out of your physical body where perhaps it's been held for quite some time.

Inhale in three,

Two,

One.

Deep breath in.

Holding at the top.

Three,

Two,

One.

Exhale all that breath out.

Breathe in a nice deep breath in.

Exhale again all the breath out.

Squeeze your perineum,

Your root chakra,

Your mula bandha.

Feeling yourself really rinse out that emotion,

That energy that was creating any distortion in your mind,

Any heaviness in your body.

Just holding here for another moment.

Just holding you,

Caressing you,

Saying it's okay.

You are safe,

My dear one.

You're safe.

Be exactly as you are.

Let's take in three,

Two,

One.

Fill up a little bit more and see if you breathe into the diaphragm,

Into that space that you were breathing into earlier.

Breathe a little bit more,

Filling up the sides of the ribcage and hold full here.

I am worthy of this held breath.

Bring all this light to all the spaces you've been clearing,

Flooding it all with light,

All directions.

Integrating this breath,

Breathing in a natural way that feels good for you.

Since we went into a fast breath,

Really allowing yourself to soften,

To surrender here.

Simply be.

Ask yourself now,

How is my breath now?

How is my breath?

That space of the ribcage,

The space of your willpower,

The space of your personal.

This is your personal space.

Does it still feel crowded by the collective energy of others?

Is there still something lingering there?

Simply notice here as you breathe.

And soon you'll find your rhythm back into a very slow conscious connected breath,

Where the inhales merge into the exhale,

Allowing that breath to start in the low belly,

Diaphragm,

Chest,

Rising all the way into the highest part of your sternum.

Filling that breath down the body like warm honey,

Really clearing everything out on the way down.

Your spine may begin to flex like a spinal flexion,

Laying here on the earth,

Tilting your pelvis up and down to help your breath move more freely.

Explore this movement with your breath right here.

Clearing out the womb space,

The low belly space,

All the way out.

Clear,

Clear collective energy.

Clearing what is not yours to hold there.

Taking each fresh new breath as an invitation to bring in lightness,

To bring in innocence,

To bring in purity again.

I say yes to this breath.

I say yes to being present and loving to whatever is alive in me right now.

Stay,

Stay here,

Ready to feel my most light expressed self.

All of the parts of me,

And in doing that,

I must let go of the energy that is taking me away from my fullest peace.

Invite that release into your exhalations so your inhales can be more you,

Your own essence breathing back into you.

All the breath out,

Letting go collective energy,

Others energy,

Letting it all out,

Anything heaviness in your body,

Anything that's not yours,

And hold empty.

If you need to exhale again,

Just take that exhale and hold empty,

Empty,

Empty hold.

I release whatever is not mine and release it for good out into the universe to be transmuted,

To be alchemized,

To be freed,

Free myself.

And in doing this,

My innocence returns,

My purity returns.

Calling back my own precious life force,

Calling back whatever fragments of me were left somewhere else,

Call back all my energy and hold that breath full,

Feeling light beams all around your body in all directions,

Restoring your innocence,

Restoring your purity,

Restoring self-compassion in all directions.

Hi,

One more hold empty,

We're going to go for a longer time of this emptying hold.

So empty,

Empty,

Empty,

Empty,

Squeeze the root lock,

The navel center,

Squeeze out like the toothpaste bottle,

Every last bit and hold.

Release it into the earth,

Let it out.

I no longer need to hold anyone else's pain,

Suffering or disillusionment.

I am free of all of this.

Keep holding that breath for three,

Two,

One.

Now full breath in,

I breathe in my fullness,

My aliveness.

I am worthy to live this life of joy,

Of ease.

Inhale a little bit more and hold.

I see the purity and innocence of all beings and in that I am free.

When I see the purity and innocence of the world,

Of all beings,

Regardless of their actions,

I free myself from the disillusion that I am separate and I am free.

And exhale all the breath out,

Let it go.

Feeling the rise and fall of your natural rhythm of breath.

Allowing your body to move in any way she desires to move.

Feeling yourself back to yourself,

Knowing the truth that it is not your responsibility to breathe and hold on to everyone else's pain.

That is not your breath.

That is not yours to carry.

You can be aware of it and feel it without holding it inside yourself.

You can be aware of all of this with more compassion.

When you notice that you're holding on to what is not yours,

You can feel that it is there and allow yourself to release it and release the old programming that it needs to stay inside you as the vessel.

Notice your physical body,

Notice your breath.

Notice what is shifted right now.

I feel myself coming home to myself again.

I feel myself returning home to my true essence again.

And begin to visualize as you breathe here,

All the little fragments of yourself that were left in the hearts of others or left out there with other beings in any way.

All of these parts of you returning to you now that there is spaciousness inside of you for this.

Because anytime we are exhausted or depleted,

It is because our soul is trying to come back in all these different places.

But sometimes we are holding on to that of others or collective pains.

And so that space within us is already taken by something else.

Telling yourself here as you breathe and move,

Ah,

My precious body,

My precious breath,

My companion in this life,

I will stay devoted to you,

To making sure that you have the space you need.

You have everything you need to come home fully to the innocence and the purity of your humanness.

For you,

It is my birthright.

This belongs to me.

So as you anchor that in,

Let's take a couple more deep breaths and really sigh the breath out.

Or it can be as simple as a hmm.

An awareness.

We'll do this 10 times together.

Inhale,

Deep breath.

Exhale,

Seven.

Exhale,

Two.

And slowly start to rub your hands and feet together.

Stimulating all those nerve endings of your body,

Anchoring in all the realizations that you felt today and stretching in a way that feels good for you.

Maybe reaching your arms and your legs,

Maybe bringing knees to chest,

Maybe bringing your feet up over your head.

Being gentle and nurturing to your human body.

In this moment of moving and clearing so much,

Bringing your knees into your chest when you're ready and rolling over to one side and staying there in a fetal position,

A gentle little nurturing seed of energy,

Planting this into the earth with so much love.

And offering a prayer,

Collective energy prayer,

That we all return to the innocence and purity of the heart.

That we are no longer carrying the pains of others and that when each person does this,

Then the struggle to repeat pain and trauma is no longer there.

Nothing needs to reiterate and go on in these ways.

And it starts from within.

It starts from releasing ourselves,

Carrying those pains and struggles of others.

And so give gratitude to yourself for showing up here today to do this for yourself and having the awareness that this is what was needed today.

And even in the subtle ways that you feel shifts,

That they are meaningful,

That you are worthy to take all the time you need to integrate this and repeat this practice as often as you need in these times.

And slowly in your own way,

In your own time,

You can start to open your eyes and come back.

And if you feel called to go deeper,

Explore my course right here on Insight Timer.

Reclaim Your Life,

A seven-day guided meditation and breathwork journey for trauma release and emotional freedom.

Each day building upon release,

Rewiring and reclaiming what is yours.

I am Ferna Luvia and I am very excited to continue guiding you every step along your way.

Sending you so much love from the jungles of Costa Rica.

I'll see you soon.

Reviews

This is the breathwork meditation I've been searching for. Just Beautiful. Much gratitude.