1. Before a Session

Preparations

Preparing Your Body
To help your body fully benefit from this practice, we recommend refraining from stimulants, including coffee, before the session. Additionally, avoid eating a full meal three hours prior to the session. A light snack, if needed, is fine. These small adjustments can create more space for ease and comfort in your breathwork experience.

Reflection and Intention Setting
Before we begin, we encourage you to reflect on your intention for this session. What brought you here to this experience? Whether it’s self-exploration, emotional release, well-being, or simply curiosity, honoring your intention creates a meaningful foundation for your journey.

Pregnancy: A Special Journey
If you are pregnant, breathwork can be a deeply nurturing and supportive practice when approached gently and guided by an experienced facilitator. However, dynamic or intense breathwork is not recommended during pregnancy.

Your safety and the well-being of your baby are our highest priorities. We strongly encourage you to consult with your healthcare provider to ensure that breathwork is suitable for you at this time. Additionally, even if you have prior experience with breathwork, please let us know before the session. This conversation allows us to connect with your unique needs and ensure a safe and supportive experience for both you and your baby.

We are here to guide you with care, compassion, and love during this special chapter of your life.

Health Considerations (“contraindications”)

Breathwork can be a powerful and transformational healing practice. For your safety and well-being, we encourage you to consult with a health-care professional before participating if you have any medical or psychological conditions.

You are always welcome to reach out to us with questions. We’re happy to connect and support you in preparing an experience that feels safe, supportive, and truly aligned with where you are in your life right now.

Below you’ll find a list of specific health considerations to review before participating in breathwork:

Breathing Challenges
E.g. Asthma (if deciding to join, make sure to bring your inhaler to the session), COPD (Chronic Obstructive Pulmonary Disease), or other respiratory issues.
Cardiovascular Conditions
E.g. Cardiovascular disease, including angina, previous heart attack or stroke, arrhythmias, high blood pressure (not controlled with medication), or a diagnosis of aneurysm in the brain or abdomen.
Medical Devices
E.g. Pacemakers, implanted defibrillators, or other medical devices.
Mental and Emotional Conditions
E.g. Prior diagnosis of bipolar disorder, schizophrenia, psychosis, unmanaged PTSD, panic attacks, or hospitalization for any psychiatric condition or emotional crisis within the last 10 years.
Neurological and Vision Conditions
E.g. Epilepsy, a history of seizures, detached retina, glaucoma, or recent stroke or brain injury.
Physical Strain or Pain
E.g. Chronic pain, osteoporosis, or other conditions that impair physical activity.
Pregnancy
Pregnancy at any stage, particularly if complications are present or the pregnancy is high-risk.
Recent Life Challenges
E.g. Recently experienced illness, surgery, or recovery from significant life changes
Systemic Conditions
E.g. Uncontrolled thyroid conditions, unmanaged diabetes, weakened immune system, chemotherapy, advanced illness, or treatments for life-threatening conditions.
Other Medical or Physical Conditions
E.g. Any other medical, psychiatric, or physical conditions that would impair or affect the ability to engage in activities involving intense physical or emotional release.

2. During a Session

Navigating Your Breath Journey

When we breathe dynamically (with higher intensity), we increase the energetic charge in our system, which can surface what has been unintegrated and stored unconsciously within us. This process invites an opportunity to explore and release these energies, fostering deeper connection and healing.

One of the essential aspects of this practice is to engage with both shadow and light, navigating the balance between tension and release. This journey invites inner movement without becoming overwhelmed, encouraging us to lean into discomfort and practice letting go of resistance.

What May Arise Within You

In a dynamic breath session, you may experience a variety of sensations and expressions as your body, mind, and spirit respond to the practice. These may include:

Physical sensations
Tingling, changes in temperature, temporary muscle tightness or cramping (tetany), and tremors or quivering.
Emotions
Laughter, crying, feelings of joy, sadness, anger, or other emotions as stored energy is released.
Energetic shifts
A sense of energy moving through your body, vibrations, or heightened sensory awareness.
Movement and vocal expressions
Spontaneous body movements, vocal sounds, or gestures that arise naturally.
Spiritual or visual experiences
A sense of connection to something greater, feelings of transcendence, flashes of light, colors, or vivid imagery.

All of these sensations and expressions are a natural part of the breathing process, though they might feel unfamiliar or uncomfortable at times. Our intention is to release and heal, not to push ourselves too far. You are always in charge of your breath journey—trust your intuition and honor what feels right for you.

If things feel too intense, you can think of “letting go of the gas pedal.” Simply return to your natural breathing or switch to nose breathing if you’ve been breathing through your mouth. We’ll go over this together before we start, so you’ll feel confident about how to recenter whenever needed.

Facilitator Role and Supportive Practices

Your breathwork session may include gentle touch, adjustments, or light bodywork to enhance your experience and support your process. These practices are offered with care to help you feel safe, grounded, and present during your journey. If you are not comfortable with touch or adjustments, please inform Hampus or any team member before the session begins. You can also withdraw consent at any time during the session, and your boundaries will be fully respected.

Hampus and the team are committed to creating a nurturing, supportive environment where you can explore at your own pace. Should anything feel unclear or overwhelming, you are encouraged to express your needs freely. The session is designed to empower you to navigate sensations and experiences with confidence and balance while holding space for your unique process of discovery.

3. After a Session

After-Care and Integration

The experienced effects of our journey often extend beyond the session, and you may notice heightened sensitivity to emotions and sensations in the days that follow. This is a natural part of the process, as the inner movement we’ve initiated continues to ripple through your system, inviting deeper healing.

You can meet whatever arises with the same compassion and non-attachment we will practice during the session. If something feels challenging or uncomfortable, you might find it helpful to remember these three steps:

1. Breathe
Bring awareness to breath, allowing it to be the anchor for everything present in this moment.

2. Let Come
With every inhale, practice to gently welcome whatever is arising, feeling into it with openness.

3. Let Go
With every exhale, practice releasing any judgment or resistance to what is here, surrendering to the moment, simply letting it all go.

We encourage time to move slowly and prioritize self-care. Here are some suggestions to support integration:

Hydration
Drink plenty of water before and after the session to support your body in processing and releasing any energetic or physical shifts.
Nutrition
Nourish your body with a light, healthy meal beforehand, avoiding heavy or processed foods that might impact your energy levels.
Rest
Allow yourself time to rest and recover after the session, as your body and mind may need space to process the experience.
Journaling
Write down your thoughts, sensations, or insights to help integrate and reflect on the session.
Gentle Movement
Engage in light stretching or walking to help ground yourself after the session.
Support
Reach out to Hampus or a trusted individual if you feel the need to discuss your experience or seek further guidance.
Continued Inner Work
Hampus also offers coaching services to support your ongoing journey of self-discovery and integration. If you feel inspired to dive deeper, feel free to inquire about these offerings.

A Simple Framework for Allowing Healing

Our innate capacity to return to wholeness can be easily overlooked, precisely because it is so simple. In any moment—inside or outside a breathwork session—when we respond to what is here with genuine care, truly with love, something begins to soften. This softening is not achieved through thinking or fixing, but through feeling, allowing, and being with.

Healing is not a problem to solve. It is a relational process—one that unfolds as we shift from thinking to experiencing, from trying to resolve to allowing what is already here to be met.

What follows is a simple framework and a series of awareness prompts you can explore whenever something feels challenging or uncomfortable. These are not techniques to master, but orientations to return to—again and again, in any moment.

Four core pointers, available in every moment:

1. Let it be

Rest as awareness

When something feels tense, painful, or unsettled, begin by allowing it to be exactly as it is.

Bring awareness inward. Notice the breath without trying to change it. Then gently sense the space that surrounds the experience—around the heart, the body, or the whole field of awareness. Instead of focusing on what feels tight, notice what holds it.

This is a shift from relating against experience to resting with what contains it—like noticing the sky rather than trying to fix the clouds.

Whenever you notice attention lost in thought, simply open back into that space again.

2. Let it come

Receive the inhale

With the inhale, allow whatever is here to be received.

Rather than trying to breathe in a certain way, let the breath lead. Bring awareness to where the inhale naturally wants to go, where it wants to expand, and how it wants to move.

Some gentle cues you may explore:

Allow the inhale to expand from the inside out, in all directions.
Let it go as far as it wants—no pushing, no holding back.
Feel into the sweet spot of each moment, where breath feels both alive and relaxed.

If discomfort arises, meet it with loving awareness: resting as awareness while simultaneously feeling into the experience with openness, curiosity, and care. Not to change it—but to relate.

3. Let it go

Allow the exhale

With each exhale, let go of trying to do anything about this moment.

Allow the exhale to exhale itself. Non-effort. Surrender. Like a leaf releasing from a branch. Like a baby being rocked to sleep.

This is a release of resistance, not an attempt to get rid of what is here. As judgment and control soften, tension often follows—naturally, in its own time.

You may notice:

a lengthening through the spine
a settling downward
a quieting or melting

Nothing needs to happen.

4. Let it flow

Allow rhythm to emerge

As inhale and exhale meet without pause, a natural rhythm may appear. Sometimes this brings warmth, movement, or a sense of flow. Sometimes it doesn’t. Both are complete.

As sensation deepens, the mind may try to help—analyzing, adjusting, or controlling. When this happens, the breath often tightens, speeds up, or freezes. Rather than correcting it, return to the earlier orientations:

Let it be. Let it come. Let it go.

Healing unfolds not by overcoming the mind, but by including it.

Awareness Prompts

(Moving from thinking to experiencing)

Finger 1: Awareness — choosing presence

Awareness can be drawn into thought, or it can rest in direct experience. In every moment, there is a choice.

You might gently ask:

Who am I right now?
Not to answer, but to open into the felt sense of being here.
Who is aware of this thought that says “I should,” “I must,” “I can’t”?
What happens if I let go of what I think is important—just for this breath?

Allow yourself to feel this moment rather than think about it.

Finger 2: Flowing with Energy

“Breath is the movement of life.”

Breath reflects life’s natural pendulating movement—expansion and release, gathering and offering.

You may notice:

breath moving like a tide
warmth or subtle vibration
a sense of being breathed rather than breathing

Nothing needs to be forced. Energy follows permission.

Finger 3: Compassion

Choosing to relate from heart to heart

Whatever arises—fear, pain, confusion, resistance—can be met with the same quality you might offer a loved one.

Not fixing. Not analyzing. Simply being with.

This heartful relating is not sentimental. It is steady, honest, and strong.

Prompts to Experience Breath in Freedom

The inhale may feel:

passionate and relaxed
alive and non-attached
buoyant
expanding like a balloon, filling from the inside outward in all directions—up and down, forward and back, side to side

The exhale may feel:

effortless
grounding
releasing
like falling, settling, or dissolving into support

Let each breath be exactly what it wants to be.

A Quiet Truth

Presence does not promise relief.

But it always offers relationship.

And relationship is what allows life to move again.

“Remember that you can choose how to meet this moment.”