What Happens in a 1:1 Breathwork Session Step by Step
If you’ve been curious about breathwork but also a little unsure about safety, intensity, or what the experience is actually like, you’re not alone. In this guide, I’ll walk you through what happens in a breathwork session when you work with me, step by step, so you know what to expect and how we keep the process trauma-informed and nervous-system supportive.
I’m Karen Warwick, an internationally certified breathwork facilitator and somatic coach, and I run Breathe Again Wellness here in Olympia, Washington. My approach is grounded, gentle, and integration-focused, because when people ask what happens in a breathwork session, what they often really want to know is: “Will I feel safe in my body while I do this?”
Before we begin: my intention for a trauma-informed 1:1
A lot of online content makes breathwork look like a dramatic, cathartic “breakthrough” experience. While strong experiences can happen, that’s not what I chase, and it’s not what I promise. At Breathe Again Wellness, I prioritize:
Safety over spectacle
Consent over pressure
Integration over intensity
Capacity-building over pushing through
This matters because trauma-informed breathwork is really about nervous system safety. Your body holds past experiences, and intense activation, emotional or physical, can feel overwhelming if it isn’t supported and paced properly.
What happens in a breathwork session (step by step)
Here’s the clearest way I can describe what happens in a breathwork session with me. Every person is different, so I stay responsive to you, your goals, and your system in real time.
Step 1: A short conversation to arrive (and feel oriented)
We start with a few minutes to settle in. This is not a rushed “hop on the mat and go” situation. I’ll ask how you’re doing today and what you’re hoping for, such as:
Feeling less anxious or overwhelmed
Support with stress, burnout, or a life transition
Space to be with grief in a resourced way
Tools for emotional integration and regulation
This is one of the most important parts of what happens in a breathwork session, because it sets the tone: your experience is personal, paced, and collaborative.
Step 2: Screening + intake (medical and mental health)
Trauma-informed work includes clear screening and intake. Before we do conscious connected breathwork, we talk through relevant medical and mental health history so we can make wise choices about pacing, modifications, or whether breathwork is appropriate right now.
In general, conscious connected breathwork may not be appropriate (or may require medical/clinical collaboration) for certain conditions, including:
Uncontrolled high blood pressure
Severe cardiovascular disease
Epilepsy
Certain respiratory conditions (depending on severity and stability)
Unmanaged bipolar disorder
Schizophrenia
Recent major surgeries
Brain or abdonminal aneurysms
Recent hospitalization for mental health crises (may require additional consultation)
This doesn’t mean someone is “excluded.” It means I take safety seriously and make sure the container fits the person. Sometimes that looks like adjusting the technique; sometimes it looks like pausing and collaborating with your medical or mental health provider first.
Step 3: Consent, choice, and clear agreements
Next, we create explicit consent agreements, such as how we’ll communicate during the session, what kinds of support feel good, and what you want to avoid. In my sessions:
You are never required to breathe faster than feels safe.
You are never required to breathe deeper than feels safe.
You can stop at any time.
You are always in control.
When people ask what happens in a breathwork session, this is the part that often brings the most relief: you don’t have to “perform,” push, or prove anything to me.
Step 4: Setting up your body (comfort + regulation)
Before the active breathing begins, I set you up for comfort and regulation. Depending on what your nervous system needs that day, that might include a few minutes of grounding, gentle somatic awareness, and support for settling into the space.
Especially in a Private breathwork session, the environment is tailored to you…your pacing, your preferences, your capacity.
Step 5: Learning the breath pattern (with modifications)
If we’re using conscious connected breathwork, I’ll teach the pattern in a simple, stepwise way. Then we’ll try it gently. If your body responds with too much activation, we slow down, soften, or shift to a more regulating rhythm.
This is a key part of what happens in a breathwork session in my practice: I’d rather go slower and keep you resourced than push for intensity.
Step 6: The breathing portion (facilitated, paced, and responsive)
This is the “main” portion that many people imagine when they think about breathwork. You’ll be guided throughout, but in a way that respects your autonomy.
What you might experience varies. Some sessions feel subtle and grounding; others bring emotion, insight, or physical sensations. Common experiences include:
A sense of calm, spaciousness, or clarity
Emotions moving through (tears, laughter, tenderness)
Body sensations (warmth, tingling, releasing tension)
Memories or images (not always, and not always “big”)
A feeling of being more connected to your body
Just as importantly, you might experience “not much” in a dramatic sense…and still leave more regulated. Nervous system work is often quiet and cumulative.
Step 7: A gentle transition out (downshift and settle)
One of the biggest misunderstandings about breathwork is that the breathing portion is the whole session. In reality, the transition out is part of what happens in a breathwork session that makes it trauma-informed.
We intentionally downshift, slowing the breath, letting your body settle, and allowing your system to integrate. This helps reduce the “whiplash” that can happen when people end an intense practice too abruptly.
Step 8: Integration (making meaning without forcing a story)
Afterward, we take time for integration. This might include reflection, gentle somatic tracking, or practical next steps for your real life. Integration is where sustainable healing happens, especially for stress, anxiety, burnout, grief, and life transitions.
In a Private breathwork session, integration is personalized. Sometimes you’ll want to talk; sometimes quiet is more supportive. I follow your lead.
Step 9: Aftercare planning (so you’re supported beyond the session)
Before we end, we’ll talk about simple aftercare. Breathwork can open up emotional and physiological processes, and your nervous system often benefits from a softer landing afterward.
Aftercare might include:
Hydration and a nourishing meal
Gentle movement or a short walk
Journaling a few notes (without over-analyzing)
Extra rest or an early night
Reducing overstimulation (news, intense social plans) for the evening
What happens in a breathwork session if you feel overwhelmed?
This is an important question, and I’m glad people ask it. If your activation rises too high, we slow down and re-orient. You always have options. Depending on what’s happening, I might invite you to:
Return to a more natural breath
Shift to a regulating pattern (slower, softer, longer exhale)
Open your eyes and orient to the room
Pause entirely and check in
Trauma-informed facilitation means I’m not trying to “get you through” something at any cost. I’m supporting you in building capacity, choice, and trust in your body.
Who a 1:1 session is (and isn’t) a great fit for
When local clients reach out in Olympia, they often want to know not just what happens in a breathwork session, but whether my style is the right match:
A 1:1 with me may be a great fit if you want:
A grounded, evidence-informed approach
Trauma-informed pacing and consent throughout
Nervous system regulation you can actually use in daily life
Support for stress, anxiety, burnout, or life transitions
Integration-focused healing (not a one-time “peak experience”)
It may not be the best fit if you’re seeking:
A high-impact, cathartic experience at any cost
Intensity as the main goal, without pacing or support
There’s nothing “wrong” with wanting intensity, but my role is to prioritize your long-term wellbeing. At Breathe Again Wellness, the work is about feeling safer in your body and more regulated in everyday life.
How to prepare for your private breathwork session
If you’ve been reading to understand what happens in a breathwork session and you’re considering trying one, a little preparation can help you feel more at ease.
Eat lightly beforehand (most people do best without a heavy meal right before).
Wear comfortable clothing that doesn’t restrict your belly or ribs.
Bring intentions, not expectations—it’s okay to be curious without needing a “result.”
Plan a softer schedule afterward if possible, especially for your first session.
Tell me what helps you feel safe (music preferences, pacing, communication style).
Key Takeaways
What happens in a breathwork session should include screening, consent, and pacing, not just an intense breathing technique.
Trauma-informed breathwork is fundamentally about nervous system safety and respecting your capacity.
You are always in control: you can slow down, modify, or stop at any point.
Conscious connected breathwork may not be appropriate for certain medical or mental health conditions without additional support or clearance.
Integration and aftercare are part of the session, because sustainable change happens over time.
Frequently asked questions about 1:1 breathwork
Is a private session better than a group session?
A Private breathwork session allows for more personalization, pacing, and real-time modification. Group sessions can be wonderful too, especially once you know how your system responds and what support you like.
Do I have to relive trauma for breathwork to “work”?
No. Trauma-informed practice doesn’t require re-living anything. Often, the most helpful work is learning how to stay connected to the body with choice and safety, moment by moment.
What if I have a medical or psychological concern?
Please tell me. If anything in your history suggests a contraindication, we’ll discuss options, potential modifications, and whether we should collaborate with your medical or mental health provider first. Safety isn’t just part of the work….it is the work.
Where to Go From Here
If you’re curious about experiencing conscious connected breathwork in a way that prioritizes safety and nervous system pacing, I offer trauma-informed one-on-one sessions in Olympia, Washington (and virtually) through Breathe Again Wellness. You’re always welcome to begin with a conversation so we can decide together what feels most supportive for your nervous system right now. You can learn more about upcoming sessions, women’s circles, retreats, corporate offerings, or schedule your session at Breathe Again Wellness, and I’d be honored to support you when you feel ready.