An autumn breath and sound day retreat for Release, Renewal and Deep Nourishment.
Join us for an intimate and transformative day retreat at cosy Seven Sisters Sanctuary in North London on Saturday 18th October.
Together, me (Brenna, founder of Arise Breathwork) and Michelle (Mind Like Water) will guide you through a deeply nourishing day of breathwork, sound, movement, and rituals (cacao and fire!) designed to support you release, reconnect and reset 🍂✨.
Autumn invites us to pause, let go, and create space for what’s next. As the seasons shift, this is the perfect time to slow down, reflect on the last few months, and realign.
The day is designed to help you fully immerse yourself within a supportive, cosy and welcoming space so you can leave feeling lighter, clearer, and deeply grounded. Plus you might have made a few new friends too!
With only 9 spaces available, this intimate full day gathering offers a powerful opportunity for connection, restoration and transformation.
💫 What people said last time
✨ “Thank you again for today. I’m currently sitting and journaling in the park and I feel like a completely different person to this morning. You guys are so magic!”
✨ “It was a truly amazing day! I feel that it has shifted some really deep-rooted stuff :) I have noticed a big change in my anxiety levels this week & even with several things happening that would normally have really triggered me, I have stayed balanced. Thanks for creating such a safe, healing & transformative experience!”
✨ “Thank you! It was such a transformational experience. The combination of sound & breathing was magical. It was cosmic, and I’m excited to do some more with you!”
✨ “Brenna & Michelle create a very welcoming & inclusive environment. The session was curated very well – from the intro to the reintegration it flowed seamlessly. I was completely lost in the moment throughout both the breathing & sound. I had a deep dive into some interesting subconscious spaces with some profound personal insights. Still floating the day after!”
✨ “Such a lovely day connecting with beautiful souls and kind spirits. Thank you Bren and Michelle for your genuine and compassionate care xoxo”
What you'll experience
✨ Transformational Breath® x2 – You’ll be guided through two powerful and fully facilitated breathwork journeys, incorporating bodywork and acupressure for deep release.
✨ Sound Journey x 2 – Immerse yourself in a sonic landscape of binaural beats, ambient soundscapes, soothing vocals and therapeutic instruments.
✨ Movement – Gentle practices to energise and align your body and mind.
✨ Cacao & Intention Setting – A heart-opening ritual to deepen and support your experience, allowing you to connect more deeply with your heart and yourself.
✨ Sharing & Connection – Reflect, share, and connect with like-minded souls (completely optional).
✨ Fire Ceremony – A sacred moment to honor transformation and new beginnings.
✨ Tasty, healthy lunch – Nourishing, delicious and included in your day.
Why join us this october?
🌿 Reduce your stress and anxiety
🌿 Boost your energy and vitality
🌿 Release any emotional baggage you've been holding onto
🌿 Enhance your creativity, self-awareness and intuition
🌿 Strengthen your connection to self and others
🌿 Improve your sleep and mental clarity
🌿 Feel deeply nourished and grounded
🌿 Be held in a supportive and friendly space
🌿 Make connections with other like-minded people
what we’ll get up to on the day
10am: Movement and stretching
10.30am: Cacao and intention setting
11.30am: Transformational Breath® and short sound journey
12.30pm: Journalling / sharing (optional)
1pm: Nourishing lunch
1.30pm: Connection exercise
2.30pm: Transformational Breath® and sound journey
4pm: Fire ceremony
5pm: Close
(Subject to change depending on flow of the day)
Why practice Transformational Breath®?
Did you know we take over 20,000 breaths a day? Yet most of us only use about a third of our full breathing capacity! When we limit our breath, we limit our life.
Breathwork helps us break free from restricted breathing patterns and step into a more vibrant, open, and connected way of being. It's a game-changer for your physical, emotional, mental and spiritual well-being.
Transformational Breath® was recognised as the Best Complementary Therapy by The Institute of Complementary and Natural Medicine. The Transformational Breath® Foundation is also accredited by the Global Professional Breathwork Alliance, ensuring quality and safety.
✨ CHANGE THE WAY YOU BREATHE and CHANGE THE WAY YOU LIVE ✨
Benefits of Sound Therapy
Sound therapy helps activate the parasympathetic nervous system, releasing emotional blocks and restoring balance to your body and mind. It promotes deep relaxation, reduces stress, and supports the release of feel-good hormones like dopamine, serotonin, and oxytocin.
By harmonizing your energy, it enhances mood, improves sleep, and strengthens immunity. It also fosters self-awareness, creating space for deep reflection, intuitive insights, and a greater connection to yourself and others. Through the transformative power of sound, you’ll leave feeling lighter, clearer, and more in tune with your inner wisdom.
ABOUT CACAO
Ceremonial-grade cacao is a non-psychoactive heart-opening, mood-boosting plant medicine that lowers blood pressure, reduces stress, and enhances well-being. Unlike commercial chocolate, it’s minimally processed and packed with minerals like magnesium, iron, and calcium. Rich in phenylethylamine (PEA) and anandamide (the "bliss molecule"), it naturally elevates mood, while theobromine provides a gentle, calming energy boost without a crash.
Cacao supports focus, heart health, and emotional balance, making it a powerful ally for deep, intentional experiences.
If you are pregnant, on medication (anti depressants or 5_HTP), or have dietary concerns, please check suitability before consumption.
Please note: Arise Breathwork/ Brenna Duncan or Mind Like Water/ Michelle Cade can't be held responsible for any reaction if you have not disclosed dietary needs, health concerns or medication you're taking. It is ultimately a personal choice to consume ceremonial cacao, so please feel free to contact us if you would like to discuss the above.
A FEW THINGS TO NOTE
💫 Avoid alcohol, caffeine, and heavy meals beforehand.
💫 Wear loose, comfy clothing (ideally nothing tight around the waist).
💫 Bring a water bottle and journal for post session reflections
💫 Bring a little something for the altar (crystal, photo, jewellery, something foraged from nature etc)
💫 Mats, pillows, blankets and bolsters are provided
💫 Don't arrange anything for straight afterwards as you'll need time for integration
WHO CAN JOIN?
This workshop is open to anyone over 18 (younger participants, please email me first). It’s great for all levels of breathwork experience, whether you’re a total beginner or a regular.
⚠️ Please check with your doctor first if you have:
Any pre-existing heart conditions
Epilepsy or history of seizures
High/low blood pressure with a history of fainting
Pregnancy (not recommended in the first trimester)
Bipolar disorder, schizophrenia, psychosis, or personality disorders
Untreated/severe PTSD
Pre-existing lung disease
Recent major surgery
History of stroke
Glaucoma/detached retina
Asthma (please have your inhaler nearby)
If you have any medical conditions or concerns, email me at brenna@arisebreathwork.com before booking.
The essentials
📍 Location: Seven Sisters Sanctuary, North London (easy transport links)
📅 Date: Saturday 18th October 2025
⏰ Time: 10am – 5pm
🎟️ Tickets:
Early Bird: £155 (limited spaces)
Standard: £177
Only 9 spaces available, ensuring you receive a high level of facilitation and interaction with us/ the group. The price reflects this, but we always offer a discounted community ticket. If you or someone you know is facing financial difficulties but would love to attend, please don’t hesitate to reach out at brenna@arisebreathwork.com.
Please note, all tickets are non-refundable. If you're unable to attend, you may gift your spot to someone else or if we have someone on the waiting list we will try to sell it on - email me to let me know at brenna@arisebreathwork.com.
P.S. We have two adorable studio cats who won’t be joining us, but if you have allergies, please take note!
🌐 www.arisebreathwork.com | Instagram: @arise.breathwork
🌐 www.mindlikewaterwellbeing.com | Instagram: @mindlikewaterwellbeing
WHO ARE WE?
Besties and house mates, we set up Seven Sisters Sanctuary together three years ago. We love sharing our passion for breathwork and sound individually, but there’s a certain kind of magic that happens when we share them together.
FAQS
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Just yourself in comfy clothes (ideally loose around the waist), water bottle, journal & pen plus anything you'd like to feel more comfortable/ add to your exp, eg. fave crystal, photo etc. Mats, blankets, pillows & bolsters are provided.
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I'll talk about Transformational Breath, the benefits & demo the breath technique, before you set an intention. You'll usually breathe for around 40- 45 mins, followed by 10-15 mins integration/ relaxation. There'll be an opportunity to share your experience at the end and connect with other participants.
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A sound meditation is a relaxation practice where you lie comfortably and are immersed in layers of sound and vibration.
Setting: Quiet, dimly lit space with mats, cushions and blankets.
Sound Journey: A variety of instruments are used such as crystal singing bowls, gongs, Tibetan bowls, chimes, drums, tuning forks, and voice.
Effects: People commonly experience calm, physical sensations (tingling, warmth), emotional release, and meditative or dreamlike states.
Brainwave Shifts: The tones are designed to entrain your brainwaves into more meditative states, similar to deep relaxation or the moments before sleep.
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Transformational Breath® Foundation is an accredited breathwork school with the Global Professional Breathwork Alliance and was awarded ‘Best Complementary Medicine Organisation’ by the Institute for Complementary and Natural Medicine.
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We've a maximum capacity of 9 participants, so it's always a nice intimate group setting.
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There are some contraindications with breathwork, so if you have any medical complications or concerns please get in touch on brenna@arisebreathwork.com and let's chat before you book.
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We sometimes have a waitlist so if we can find someone else to buy your ticket then we can offer a refund (minus fees). Alternatively you could transfer your ticket to another person, as long as you update us beforehand.