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3-Part Breathwork for Stress Relief, Inner Wisdom & Emotional Healing

This guided 3-part breathwork meditation is designed to help you reduce stress, regulate your nervous system, and reconnect with your inner wisdom through the power of conscious breathing. Led by Dr. Sarah Rothman, this practice uses a simple three-part breathing technique to help you move beyond mental overwhelm and into a deeper state of presence, intuition, and emotional balance. Whether you’re new to breathwork or looking to deepen your existing practice, this session offers a grounding space to release what no longer serves you while reconnecting with the healing intelligence already within your body.

Disclaimer: If you are recovering from an injury, pregnant, postnatal, nursing or elderly, or have recurring or chronic pain, or any circumstance, consult your doctor for approval concerning your voluntary participation. Instructions provided on the Gaia Goddess Lifestyle platform and elsewhere are in no way intended as a substitute for medical advice. Participation is done at your own risk.

What Is 3-Part Breathwork?

3-part breathwork is a conscious breathing practice that uses a continuous inhale into the belly and chest followed by a full exhale through the mouth. This breathing pattern helps activate the body’s natural relaxation response while increasing body awareness and emotional release. Throughout this guided meditation, Dr. Sarah invites you to scan your body—from your head and heart to your womb, throat, third eye, and crown—using the breath as a pathway to reconnect with your intuition and inner wisdom.

Benefits of Guided 3-Part Breathwork

Regular 3-part breathwork can support nervous system regulation, emotional resilience, stress reduction, and greater body awareness. As you consciously connect with your breath, you may experience improved mental clarity, a stronger connection to your intuition, and a greater sense of inner calm. This practice also encourages emotional release while helping you cultivate mindfulness, presence, and trust in your body’s natural healing intelligence.

View Video Transcript. 

About Dr. Sarah Rothman

Dr. Sarah Rothman is a Naturopathic Doctor, Licensed Acupuncturist, Breathwork Facilitator, retreat leader, and functional medicine practitioner who blends conscious breathwork, acupuncture, mindfulness, and holistic healing to support emotional, physical, and spiritual well-being.

Connect with Dr.Sarah on Instagram @drsarahannerothman

Instructor
Dr. Sarah Rothman
Breathwork Facilitator, Naturopathic Doctor
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Honor your body’s wisdom and your ability to heal from the inside out with this self-empowering breathwork session.

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