We breathe without thinking, but how we breathe determines how we feel, and how we feel determines how we live.

Most people unknowingly breathe at a fraction of their full capacity. Chronic stress, emotional experiences, and survival patterns leave us shallow, tight, and contracted - breathing in ways that keep the body in a state of protection rather than presence.

Breathwork is the practice of breathing consciously - with intention, rhythm, and awareness. In Expanded States Breathwork™ specifically, conscious connected breathing is used to shift you out of the thinking mind and into the body's own intelligence - where regulation, release, and genuine insight become possible.

When your breath changes, your state changes. And when your state changes, clarity, calm, and choice become available again - from the inside out.

Breathwork can be a powerful support if you're seeking nervous system regulation, emotional processing or release, greater self-awareness, or a deeper connection with your body and inner world.

That said, breathwork is not for everyone.

It should be avoided in cases including but not limited to: pregnancy, epilepsy, severe cardiovascular conditions, uncontrolled high blood pressure, glaucoma, history of stroke or aneurysm, recent surgery, and certain mental health conditions such as acute psychosis or unmanaged severe anxiety.

This practice is not a replacement for medical or psychological care. At TGW, safety, consent, and integrity come first - and we will always guide you toward what feels most appropriate for your current season. Every participant is required to complete an agreement form prior to the session, confirming awareness of contraindications and, where relevant, clearance from a licensed healthcare provider.

Every session is personalised to the participants’ needs: be it on a 1-1 or group format.

At TGW, our facilitator Marta is trained across different modalities. Namely, Expanded States Breathwork™ by Jelena Holodkova and the Wim Hof Method, by Wim Hof and taught by Macarena Musante.

Drawing from her continuous study of diverse techniques, she infuses a blend of somatic practices and breathing styles based on the uniqueness of each session.

Marta’s way of delivering Breathwork sessions is human, creative, highly intuitive and thoughtful. Whether you are an individual, organization or group, Marta will attentively intake your vision and end-goal. From there, she will materialise it into a uniquely-crafted breathwork journey.

When facilitated professionally and with proper screening, breathwork is safe .

We create a trauma-informed container, monitor participants throughout, and are trained to support various experiences that may arise.

That said, breathwork is a powerful practice that can bring up intense physical sensations and emotions.

This is why proper contraindication screening is essential, and why Marta will always encourage you to listen to your body, take breaks when needed, and communicate with her throughout the session.

The physiological effects depend on the specific breathwork technique being used.

For nose-breathing, slower practices like certain pranayama techniques: Controlled nasal breathing activates your parasympathetic nervous system (rest and digest mode), helping to calm your mind and regulate your nervous system. These practices often balance oxygen and carbon dioxide levels, promoting coherence between your heart, breath, and brain. You may experience a sense of calm, mental clarity, warmth, or gentle energy moving through your body.

For more intensive mouth-breathing practices like Holotropic Breath: Conscious connected breathing through the mouth increases oxygen intake while releasing more CO2 than usual. This temporarily shifts your blood pH (becoming slightly more alkaline), which can create tingling sensations, temperature changes, or muscle tension - particularly in the hands and face. You're activating your sympathetic nervous system initially, then dropping into a deeply parasympathetic state. This process can release stored tension, emotions, and trauma held in the body.

Regardless of the modality, breathwork works with your body's natural intelligence. The altered states you may experience are your natural physiology at work, and you remain in control throughout.

Before your session, you'll receive a welcome pack covering best practices, preparation guidance, and common sensations to be aware of.

During the session itself: let go of expectations. Expectations are the mind's way of trying to control an experience that lives far beyond the mind. Some sessions are quiet and subtle while profound shifts unfold beneath the surface. Others call for tears, sound, or cathartic release. Some people move through visions and color; others feel deeply grounded and present. There is no hierarchy of experience - no "good" or "bad" session.

In Expanded States Breathwork™, the invitation is always to surrender the need to perform or achieve, and let the breath lead. What arises - even if it's stillness, even if it's nothing like what you expected - is exactly what your system needs in that moment.

After your session, integration guidance will be included in your welcome pack. The work doesn't end when the breathing does.