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Field Notes

by Sophie Kirkton

Self-Improvement Mental Health

Season 1

Field Note 22 - Shaking

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy…. This week I guide you through a shaking practice, perfect to help release unwanted energy from our bodies to help us return to a regulated baseline. Great if you're tired and wired or have anxious or nervous energy. It's one of my favourite ways to return to a more regulated embodied state . I hope you enjoy! I’m so happy you found your way here, here’s a little bit about me. I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine. Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging. Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life. I'm so glad you're here. I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff. Instagram https://www.instagram.com/sophie.kirkton/ Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/ I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/ The waiver bit This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Field Note 21 - Legs up the wall

This week I’m sharing one of my personal favourite practices. Legs up the wall! Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy…. I’m so happy you found your way here, here’s a little bit about me. I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine. Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging. Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life. I'm so glad you're here. I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff. Instagram https://www.instagram.com/sophie.kirkton/ Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/ I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/ The waiver bit This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Field Note 20 - North Star

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy…. This week I’m guiding you though an activity I do with many of my 1:1 client. It’s a transformational tool to help keep you on track with your intentions that you may (or may not) have set in January. I’ve linked to the original episode below in case you’ve not done this before. It can also work as a stand-alone exercise too. Its a great time of year to check back in with intentions set at the start of the year :) I’d love to hear how you get on with it, let me know if you feel called. I’m so happy you found your way here, here’s a little bit about me. I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine. Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging. Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life. I'm so glad you're here. I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff. Instagram https://www.instagram.com/sophie.kirkton/ Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/ I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/ The waiver bit This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Field Note 19 - A Body Scan

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy…. I wanted to continue exploring some foundational breathwork techniques with you all. There is never a one size fits all approach to doing anything and breathwork is certainly no different. This is another of my favourite practices. Really good for helping to bring an awareness to your body. I’m so happy you found your way here, here’s a little bit about me. I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine. Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging. Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life. I'm so glad you're here. I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff. Instagram https://www.instagram.com/sophie.kirkton/ Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/ I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/ The waiver bit This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Field Note 18 - Hum Breath

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy…. I wanted to continue exploring some foundational breathwork techniques with you all. There is never a one size fits all approach to doing anything and breathwork is certainly no different. This is one of my absolute favourites with so many health benefits, not only does this practice help to regulate and calm but it helps repair that connection between brain and body - body and brain. Let me know how you get on! I’m so happy you found your way here, here’s a little bit about me. I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine. Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging. Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life. I'm so glad you're here. I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff. Instagram https://www.instagram.com/sophie.kirkton/ Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/ I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/ The waiver bit This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Field Note 17 - Flow Breath

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy…. Someone asked me the other day where the best place to start is with a breathwork practice. Whilst there’s not a one size fits all answer this is one of my fave places to begin. I cover a little bit about the why an what to look out for but honestly just give it a go and feel for yourself. As always ask any questions x I’m so happy you found your way here, here’s a little bit about me. I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine. Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging. Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life. I'm so glad you're here. I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff. Instagram https://www.instagram.com/sophie.kirkton/ Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/ I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/ The waiver bit This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Field Note 16 - A longer practice

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy…. This week is all about tuning into your body and I offer a longer practice. Let me know what you think! I’m so happy you found your way here, here’s a little bit about me. I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine. Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging. Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life. I'm so glad you're here. I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff. Instagram https://www.instagram.com/sophie.kirkton/ Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/ I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/ The waiver bit This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Field Note 15 - Grief

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy…. I wanted to continue making a little space for grief this week with a nice soothing practice where we focus on lengthening the outbreath and slowing the breath down with some short pauses. Do let me know if there are any practices you’d like to try or any topics you’d like me to cover. I’m so happy you found your way here, here’s a little bit about me. I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine. Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging. Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life. I'm so glad you're here. I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff. Instagram https://www.instagram.com/sophie.kirkton/ Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/ I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/ The waiver bit This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Field Note 14 - Grief

In this week’s episode I’m inviting some space for our grief, both personal and collective. I touch on the work of Francis Weller and his gates of grief, I’ve posted them here, I cover the main 5 but here are two additional gates. They’re taken from his book The Wild Edge of Sorrow Synopsis of the Gates of Grief, from Frances Weller’s book, “The Wild Edge of Sorrow” “Grief and love are sisters, woven together from the beginning. Their kinship reminds us that there is no love that does not contain loss and no loss that is not a reminder of the love we carry for what we once held close.” Francis Weller The 5 (or more) Gates of Grief 1 All that we love we will lose The first Gate of Grief reminds us that change is universal. 2 The places that did not receive love With the second Gate we identify places that may have been neglected or rejected. 3 The sorrows of the world The third Gate is where we feel for global causes of suffering. 4 What we expected but did not receive With the fourth Gate, we face our disappointments and loss of dreams; 5 Ancestral grief The fifth Gate helps us to recognise the pain that we carry for those who came before us. 6 Trauma (Francis Weller’s optional gate) The sixth Gate is where extremes of shock and brutality might lie. 7 The harm I have caused to myself and others (from Sophy Banks) This extra Gate allows us to identify what makes us feel regret or guilt. 8 Anticipatory grief (Sarah Pletts) In these times of change, this final Gate represents the fear of what is to come. Do let me know if there are any practices you’d like to try or any topics you’d like me to cover. I’m so happy you found your way here, here’s a little bit about me. I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff. Instagram https://www.instagram.com/sophie.kirkton/ Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/ I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/ The waiver bit This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

Field Note 13 - Flow

Welcome to Field Notes - The Breathwork Podcast that’s actually a mini weekly class but that’s not as catchy…. This week I cover something a little different, a self-led practice exploring your own breath at a pace that feels good in your body. This is one of my personal favourite practices, hope you enjoy! Do let me know if there are any practices you’d like to try or any topics you’d like me to cover. I’m so happy you found your way here, here’s a little bit about me. I’m Sophie, a breathwork practitioner, a single mum to two young boys, and someone who believes that nobody is broken and nobody needs fixing. I’m passionate about making well-being something that doesn't require us to follow trends and fads, buy expensive gear to take part or require us to change our lives to fit into a narrow set of rules. This is about living more aligned to your unique rhythm and flow, not mine. Each week I'll be sharing conversations around breathwork, nervous system regulation, mindset and the small, practical things that help us navigate life with a little more ease. This work isn't about becoming a better version of yourself. It's about resourcing yourself. Building capacity. Understanding your mind and body a little more deeply and having tools you can come back to when life feels challenging. Think of this as your free weekly class. Honest conversations, practical insights and simple breathwork tools that you can take into your everyday life. I'm so glad you're here. I’m active on Instagram and facebook and i’d love to share more of this wonderful work with you, I aim to offer helpful tips and inspiration for keeping on track with all the good stuff. Instagram https://www.instagram.com/sophie.kirkton/ Facebook - https://www.facebook.com/p/Sophie-Kirkton-Breathwork-Coldwater-Therapy-100086880704423/ I offer 1:1 and small group coaching sessions, all the details are on my website and book in for a free call to see how we can work together https://sophiekirkton.co.uk/ The waiver bit This breathwork session is for general wellbeing and relaxation purposes only. It is not a substitute for medical or psychological treatment. Please listen to your body and participate at your own pace. If you experience dizziness, discomfort, or emotional distress, gently return to normal breathing and rest. Consult a qualified healthcare professional before starting any new wellness practice if you have underlying health conditions or concerns.

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