Chapter 1: Your Starting Point
Welcome to Chapter One
This chapter has been designed to gently reintroduce your body to movement and explores breath as a tool for healing. The sessions are soft and supportive, designed to help you begin reconnecting with your body and rebuilding trust in it, at your own pace.
Alongside the movement practices, you'll find a structured breathwork practice and a gentle guided meditation from breathwork practitioner Sarah.
Work through the content in whatever order feels right, and return to anything as often as you like. If any of these sessions bring up strong emotions, that's completely normal, there is nothing here you need to push through. Pause whenever you need to.
Movement
Your movement sessions are divided into two types: strengthening, for days when you feel ready to move, and focused, which target specific areas where you may be holding tension or stiffness.
Each session includes progressions and regressions, so you can adapt to how you feel on any given day. You don't need to complete a session in one go, and you can return to them as often as you like. Pilates is a practice that rewards repetition, and noticing how something feels the second or third time is part of the practice.
Before starting any new exercise programme after loss, please consult a healthcare professional. If at any point you feel unwell or experience heavy bleeding, pain, or severe headaches, stop immediately and seek medical attention. See our Health Information for further guidance.
Main session 2
Main session 1
Focused session 1
Focused session 2
Your Toolkit
Your Toolkit grows with each chapter, adding new practices, resources, and expert guidance as you move through your space.
In this chapter, the focus is breath. Your breath is one of the most powerful ways to reconnect with yourself, calm your nervous system, and find steadiness in moments of stress or overwhelm.
A simple breathwork practice you can use anywhere, at an appointment, out in the world, or whenever you need to rebalance quickly.
A gentle guided breathing practice with Sarah, inviting you to slow down, release tension, and reconnect with yourself. Find somewhere quiet and give yourself a few uninterrupted minutes.
Expert Insight
If you’ve felt that you lacked medical guidance after your loss you’re not alone. Many women were told that a loss would feel like a ‘heavy period’, and told to ‘rest and exercise when you’re ready’ even though the reality can be quite different, and healing can take much more.
In this expert insight videos we spoke with GP Pana Morgan about what’s normal after loss, what’s not, and how to get more support.
For more expert insights, explore the full Intara Library.