Narrative Breathwork
A Guided Meditation to Transform the Stories We Tell Ourselves
Feeling stuck? Stressed out? Tired of a story you’ve told yourself?
Narrative breathwork is a tool that combines several, time-honored practices— guided meditation, breathing exercises, and the principles of storytelling-- to help people relieve stress, release emotion, and illuminate throughlines that guide our life. Think of it as chance to have a conversation with your subconscious.about something it's been meaning to tell you.
The secret weapon? Unlocking your body’s two most powerful tools–– your breath and your imagination. The result is an unique experience that has the power to give you new perspectives. .
Developed by David Nadelberg, creator of the personal storytelling stage show and podcast Mortified, it leverages the core principles of narrative to enhance traditional breathing techniques, which are designed to affect anxiety, health, and energy.
Want to know more? Read this article about Narrative Breathwork in Genius Recovery.
This Is An Awesome Tool For
Stress relief
Anxiety relief
Emotional release
Sparking creativity
Challenging a need to control
Illuminating goals
Uncluttering the mind
Changing your relationship to yourself
What Participants Have Said
“Through the practice of Breathwork, David has the ability to reach what is truly essential. He cares deeply and his approach is gentle, respectful and attentive. During the sessions with him, I have been able to realize and work through some deep truths about myself. Ultimately working with David has changed my life for the better. I am deeply grateful to him.”
“I was blown away by the way our retreat participants responded to this workshop. Several came up to me afterwards and told me that hour changed their lives and many listed it in the surveys afterwards as their favorite part of the entire weekend, which was packed with activities. The breathwork, combined with Dave’s natural charm, made the nearly impossible happen: our guests were able to unearth incredibly difficult memories and experiences, and they told me about it while smiling.”
- Anna, Entrepreneur
"My breathwork session with David was not only relaxing and creatively satisfying, but it allowed me to have an epiphany about my life that I will not forget. It gave me some inspiring insights that have really helped me long term,"
- Michael, Producer
"Breathwork with Dave is truly unique, emotional and transformative. Every session is personal and tailored to what you are looking for in your experience. I’ve done many mediation classes, but what’s different about Dave’s approach, is that he allows you to see your own personal story. Combining his thoughtfully curated soundtracks with his soothing breathwork technique, I was able to sit back, relax and watch the movie of my life! From this perspective, I was able to see things that I had forgotten and even learned things I never knew about myself. These sessions are perfect for anyone on their healing journey, for pure relaxation, or even just for fun! In each session, he guides you on an epic, adventure into your life and memories, where you are the hero of your story."
- Laurie, Writer
What You’ll Need
😴 Something to lie upon (ie. yoga mat; blanket)
📔 Notepad & pen (you will be journaling)
💧 Water to hydrate yourself after.
☁️ Pillow (not for your head, for optional shouting; nope, not joking)
🎧 Wireless headphones (preferred) OR a good speaker. (If doing a session via the internet, I prefer you avoid using the loudspeaker of your phone for this as it’s not as sensory.) *
🔒 Private room (no housemates interrupting you) *
🕝 The first session will last 90 min. Later sessions are 60-70.
(*) = applies to remote sessions
Is this similar to other kinds of breathwork?
That depends. Breathwork is a broad term that means radically different things to different people (yogis, singers, athletes, meditators). My approach is usually a slight variation on "three-part breathing" techniques (sometimes called "ecstatic breath") combined with prompts for self reflection and journaling.
How long are sessions?
For groups, sessions tend to be 90 min total. For individuals, the first one is 90, latter sessions are 60. The portions that involve active breathing exercises are usually a half hour.
What happens during a session?
Sessions involve a mix of journaling with prompts, a breathing exercise, and relaxation. Sessions start with discussion (what to expect, your safety, a demonstration of the technique). During the breathing exercises, you are lying down on the floor. As the session unfolds, your mind will enter a lucid but tranquil state that is almost dreamlike. For most people, this is calming, imaginative and peaceful-- you might even fall asleep . For others, it can be emotional, inspiring, and even challenging. Rest assured, there is a reason it is called breathWORK but you are never asked to push yourself.
What are the benefits of breathwork?
For most people, sessions offer stress relief. Breathwork also has benefits for blood pressure and focus. If curious, here are some videos from smart people (here and here) about the benefits of breathwork.
The type of sessions I conduct are intended to help people help people process memories.
Keep in mind, breathwork is work. It can pose certain challenges and rewards, both mental and physical.
Safety
I am a facilitator. I am not a medical professional, therapist or healer. I design my sessions with your well-being in mind.
This practice involves sustained deep breathing, usually for about a half-hour. If you are pregnant, epileptic, or struggle with severe respiratory issues, this is not likely for you. If you have concerns, please consult your doctor before participating. This is for adults. Not kids. Do not participate if in an altered state.
Some participants may experience a temporary tingling sensation known as tetany (similar to when your foot falls asleep) that goes away shortly after you resume normal breathing patterns.
If you find anything unpleasant or too intense during a session, you're always in control-- simply breathe gentler and your mind/body will gradually return to its normal state.
Training
I have been facilitating for a decade. I received certification in 2017 from David Elliot's breathwork program upon completing 64 hours of training. I also took Oxygen Advantage's Advanced Instructor Training and passed the final exam, although declined to pursue full certification. Additionally, I have attended numerous educational workshops including author James Nestor's Breath Retreat.