BREATHWORK AT
FIRE & ICE HOLISTIC HEALTH
Your body knows how to slow down. Sometimes it just needs help remembering how.
Stress doesn't only live in your thoughts.
It can show up as tight shoulders, a clenched jaw, shallow breathing, racing thoughts, difficulty sleeping, irritability, feeling constantly "on," or struggling to settle even when you finally have time to rest.
Breathwork gives us a way to work with the body—not just the thoughts running through it.
At Fire & Ice Holistic Health, our guided breathwork workshops combine intentional breathing, nervous system education, grounding, gentle somatic practices, mindfulness, music, and guided relaxation to create space for you to reconnect with yourself.
You don't need to know how to meditate.
You don't need to be flexible.
You don't need to be "good" at relaxing.
You just need to breathe.
WHAT IS BREATHWORK?
Breathwork is the intentional use of breathing patterns and awareness as a mind-body practice.
Your breathing naturally changes when you're stressed, frightened, excited, exercising, resting, or sleeping. Because breathing is both automatic and something we can consciously influence, it gives us a unique way to interact with our physiological state.
During our workshops, you'll explore different breathing techniques alongside grounding, body awareness, movement, sound, meditation, and periods of rest.
Depending on the workshop, practices may be designed to support:
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Stress management and relaxation
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Nervous system regulation
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Body awareness and mind-body connection
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Mental and emotional grounding
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Releasing physical tension
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Rest and sleep preparation
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Mindfulness and present-moment awareness
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Developing practical tools you can use outside of class
Breathwork isn't about forcing yourself to feel calm or creating a dramatic experience.
Sometimes the most powerful thing you can do is simply notice what your body is telling you.
WHAT MAKES OUR BREATHWORK DIFFERENT?
Trauma-Informed. Nervous-System Focused. No Performance Required.
Breathwork should never be about pushing yourself harder than your body wants to go.
These workshops are facilitated through a trauma-informed approach, meaning choice and autonomy remain at the center of your experience.
Every practice is an invitation.
You may keep your eyes open or closed. You can change positions, modify a breathing technique, return to your natural breathing, sit up, rest, get water, or step out whenever you need to.
There is no "winning" breathwork.
There is no prize for breathing harder.
Your body. Your breath. Your experience.
WHAT TO EXPECT
Most workshops are approximately 75 minutes and combine education with experiential practice.
While every workshop is different, your experience may include:
Arrival + Grounding
Take a few minutes to transition out of your day and into your body.
Nervous System Education
Learn simple, practical concepts about breathing, stress, regulation, and the mind-body connection.
Somatic Movement
Gentle movement, stretching, shaking, humming, or body-awareness exercises may be incorporated depending on the workshop.
Breathing Techniques
Learn breathing practices you can use both during class and in everyday life.
Guided Breathwork Journey
Settle in with music and guided breathing for a longer experiential practice.
Integration + Rest
Allow your breathing to return to normal while the body rests and integrates the experience.
Reflection + Journaling
Some workshops include optional journaling, intention setting, or group reflection.
No previous breathwork or meditation experience is necessary.
Beginners are absolutely welcome.
2026 BREATHWORK WORKSHOP SCHEDULE
AUGUST
BREATHE & BEGIN — PREVIEW & LAUNCH
Saturday, August 29 • 8:00 AM
Start at the beginning.
This beginner-friendly workshop introduces breath awareness, grounding, nervous system regulation, gentle movement, and foundational breathing techniques.
You'll learn simple practices you can begin using immediately while experiencing a guided breathwork journey designed to help you slow down and reconnect with your body.
SEPTEMBER
BREATHE & BEGIN
Wednesday, September 2 • 6:30 PM
Saturday, September 12 • 8:00 AM
A gentle introduction to breathwork and nervous system regulation.
Learn to notice your breathing without judgment, explore foundational breathing techniques, and discover how small changes in the breath can influence how you feel.
Perfect for your first breathwork experience.
THE NERVOUS SYSTEM RESET
Wednesday, September 16 • 6:30 PM
Wednesday, September 23 • 6:30 PM
When your body has spent too much time in "go mode," simply telling yourself to relax doesn't always work.
This workshop explores the relationship between stress, breathing, and the nervous system while giving you practical tools for grounding and regulation.
RELEASE: LETTING GO OF STORED STRESS
Wednesday, September 30 • 6:30 PM
Stress can show up physically as tension, guarding, shallow breathing, jaw clenching, tight shoulders, or the feeling that you just can't fully let go.
This experiential workshop combines breath, gentle somatic movement, sound, body awareness, and guided relaxation to explore what it feels like to soften some of that effort.
OCTOBER
RELEASE: LETTING GO OF STORED STRESS
Wednesday, October 7 • 6:30 PM
A second opportunity to experience our Release workshop.
QUIET THE NOISE: Breathwork for Anxiety & Overthinking
Wednesday, October 14 • 6:30 PM
Wednesday, October 21 • 6:30 PM
When your body is exhausted but your brain refuses to shut up, trying harder to "stop thinking" usually isn't the answer.
We'll work from the body upward.
Explore grounding, breath awareness, extended-exhale breathing, mindfulness, and other techniques designed to help you settle the body and create a little more space between you and the mental noise.
BREATHE INTO THE DARK
A Seasonal Release Ritual
Wednesday, October 28 • 6:30 PM
A special seasonal breathwork experience centered around reflection, release, and letting go.
We'll combine journaling, intentional movement, guided breathwork, meditation, and reflection as we explore:
What am I carrying that I'm ready to put down?
Come exactly as you are.
Leave a little lighter.
NOVEMBER
FINDING SAFETY WITHIN
Wednesday, November 4 • 6:30 PM
Wednesday, November 11 • 6:30 PM
What does safety actually feel like in your body?
This gentle, trauma-informed workshop explores grounding, orienting, body awareness, breath, boundaries, and internal resources.
Rather than forcing relaxation, we'll practice noticing moments of support, comfort, choice, and ease.
PROTECT YOUR PEACE
A Holiday Nervous System Reset
Wednesday, November 25 • 6:30 PM
Before the cooking.
Before the traveling.
Before the family dynamics.
Before trying to make everything perfect for everyone else.
Take 75 minutes for yourself.
This special pre-holiday workshop combines breathwork, grounding, nervous system regulation, and reflection while giving you simple practices you can use when holiday stress and overstimulation hit.
Your peace deserves a place on the holiday schedule too.
DECEMBER
DEEP REST
Permission to Slow Down
Monday, December 7 • 6:30 PM
Wednesday, December 9 • 6:30 PM
December doesn't always feel peaceful.
Between work, shopping, family, finances, expectations, and an endless list of things to do, the season that's supposed to feel restful can leave us completely depleted.
This is your permission slip to stop.
Expect gentle breathing, grounding, restorative practices, meditation, and deep rest.
Nothing to accomplish.
Nothing to prove.
Just breathe.
RELEASE THE YEAR
Wednesday, December 16 • 6:30 PM
Before rushing into resolutions, take time to acknowledge the year you've actually lived.
What happened?
What changed you?
What did you learn?
What are you proud of?
And what are you ready to stop carrying?
This extended reflective experience combines journaling, movement, breathwork, meditation, and integration as we begin consciously closing 2026.
BREATHE INTO 2027
A New Year Breathwork Experience
Wednesday, December 30 • 6:30 PM
Don't rush into becoming a "new you."
Come home to the person who's already here.
Join us for a special year-end breathwork experience combining reflection, release, guided breathing, meditation, visualization, journaling, and intention setting.
We'll honor what 2026 held, make space for what we're ready to leave behind, and intentionally consider what we want to carry forward.
You don't need to become someone new.
You get to decide what comes with you.
WHAT SHOULD I BRING?
Wear comfortable clothing that allows you to breathe and move easily.
Bring water and anything that helps you feel comfortable while sitting or lying down.
Depending on the workshop, you may also want:
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A yoga mat
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Blanket
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Pillow or bolster
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Journal
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Pen
Most importantly, bring yourself exactly as you are.
IS BREATHWORK RIGHT FOR EVERYONE?
Breathwork can range from very gentle breathing practices to more activating techniques, so not every technique is appropriate for every person.
Please let your facilitator know before class if you are pregnant or have cardiovascular disease, uncontrolled high blood pressure, a seizure disorder, significant respiratory disease, glaucoma or retinal concerns, recent surgery or injury, or another medical condition that may affect your ability to safely participate.
If you are unsure whether breathwork is appropriate for you, speak with your healthcare provider before participating.
You are always encouraged to modify a practice or return to normal breathing.
Breathwork workshops are educational wellness experiences and are not a substitute for medical or mental health care.
MEET YOUR FACILITATOR
Ashley Biro
Certified Trauma-Informed Functional Breathwork Practitioner
Certified Traditional Naturopath
Certified Holistic Health Practitioner
Licensed Massage & Bodywork Therapist
My work has always centered around the connection between the physical body, stress, and our overall sense of well-being.
Breathwork became a natural extension of that work.
These workshops aren't about escaping your body or forcing yourself into some perfectly peaceful state.
They're about learning to listen to it.
My goal is to create a space where you can explore your breath, understand your nervous system, reconnect with your body, and leave with practical tools you can carry into your everyday life.
YOUR BREATH IS ALREADY WITH YOU.
ou don't need expensive equipment.
You don't need to know how to meditate.
You don't need to wait until life calms down.
And you don't have to do it perfectly.
Sometimes the practice begins with simply noticing:
I'm here.
Space for each workshop is limited.
Ready to breathe with us?