Chapter 1: Grounding Breath
Welcome to Chapter One
This chapter gently reintroduces 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 for you, 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 don't need to work through each one only once. Pilates is a practice, much of its value comes from returning to it, and noticing how it feels each time.
If you're not sure where to start, begin with the focused neck and shoulders session. Many of us carry grief and stress here, and even one gentle session can help.
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.
This video is G1M2
This is the first main video G1M1
This is G1F1
This is G1F2
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.
Take what feels supportive, leave what doesn't, and return to whatever helps you feel grounded.
A simple five-minute 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’ve not received enough medical guidance after your loss you’re not alone. Many women may have been told that a loss would feel like a ‘heavy period’ even though the reality can be quite different.
In this expert insight videos we spoke with GP Panna Morgan about what’s normal after loss, and what’s not. For more expert insights, explore the full Intara Library.
GP Panna Morgan shares a medical perspective on what’s normal for you to experience in your body after a loss, and what are the things that you should seek more support for.