What Happens During a SOMA Breath Session?
A beginner's guide to what to expect — before, during, and after
By Destinē Thompson · Energy of Creation · Updated March 2026
If you've been curious about SOMA Breath but aren't sure what you're actually signing up for, this is the post for you. The short answer: a SOMA Breath session is a guided breathwork journey that uses rhythmic breathing patterns and music to shift your nervous system, clear stored stress from your body, and create a state of deep calm and clarity that's hard to manufacture any other way.
The longer answer is below, and it's worth reading before you show up to your first session.
What Is SOMA Breath?
SOMA Breath is a structured breathwork practice developed by Niraj Naik, rooted in pranayama, the ancient Indian science of breath control and the fourth of the eight limbs of yoga. While pranayama has been practiced for thousands of years, SOMA Breath brings it into a modern framework, pairing breath techniques with music, rhythm, and guided intention to create a full-body experience that works on a physiological level.
The name SOMA comes from Sanskrit. It refers to a state of bliss and connection, a feeling of being deeply at home in your own body. That's the target. And unlike practices that ask you to think your way there, SOMA Breath gets there through your biology.
At Frequency Social Club in Central Texas, every gathering includes a full guided SOMA Breath journey facilitated by Destinē Thompson, SOMA Breath Certified Transformational Coach and 500-hour trained yoga teacher.
Before the Session — What to Do to Prepare
You don't need to do much. SOMA Breath is genuinely accessible for beginners. A few practical things help:
Eat lightly beforehand. A full stomach and active breathwork don't mix well. Aim to eat at least two hours before the session, or keep it to something small and light.
Wear comfortable clothes. You'll be lying down for the main portion of the session. Anything restrictive — a tight waistband, stiff jeans — will be distracting. Loose, comfortable layers work best, especially for outdoor sessions where the temperature can shift.
Bring something to lie on. At FSC gatherings, you'll need a yoga mat, blanket, or towel. This is the most important thing to remember. Lying on hard ground for 30-45 minutes is uncomfortable enough to pull you out of the experience.
Arrive with an open mind and no agenda. The biggest thing that limits a first breathwork experience is the expectation that something specific should happen. Release that. Whatever unfolds, emotion, stillness, physical sensation, or nothing at all, is exactly what your body needed.
During the Session — Phase by Phase
A SOMA Breath session moves through distinct phases. Understanding what's happening in each phase can help you relax into it rather than trying to analyze it in real time.
Phase 1 — The Set and Setting
Before the breathing begins, the facilitator creates the container. At FSC this looks like a short grounding moment, a few natural breaths, a simple intention or question to hold, and a brief explanation of what the body is about to experience.
This phase matters more than it looks like it does. The nervous system responds to cues of safety. When a facilitator takes the time to explain what's coming and why, the body relaxes its guard. That relaxation is what allows the breathwork to go deeper.
Phase 2 — Rhythmic Breathing
The main breathwork phase begins. In a SOMA Breath session, this typically involves breathing in a rhythmic pattern set to music. The tempo of the music guides the rhythm of your breath, so you don't have to count or think. You simply breathe with the beat.
The pattern usually involves a smooth, continuous cycle between the inhale relaxed exhale, with no pauses in between. The ratio and pace vary depending on the session design and the intention of the facilitator.
As the breathing continues you may begin to notice physical sensations. Tingling in the hands, feet, or face is very common. This is caused by a temporary shift in CO2 levels as your body chemistry changes. Some people feel warmth or pressure in the chest. Some feel lightheaded or experience a sense of floating. These sensations are normal, temporary, and a sign that the practice is working.
You may also notice emotional material surfacing. Memories, feelings, or images that arise without obvious context. This is the breathwork accessing stored content in the nervous system. You don't need to do anything with it. Just breathe and let it move through.
Phase 3 — The Breath Hold (Intermittent Hypoxia)
At certain points in the session, the facilitator will guide you into a breath hold, typically after a full exhale. This is called intermittent hypoxia, and it is one of the most powerful elements of SOMA Breath.
During the hold, CO2 levels rise briefly and the body responds by redistributing blood flow. Oxygen is directed toward the brain and vital organs. Many people experience a profound shift in consciousness during this phase, deep stillness, visual imagery, a sense of expansion, or an emotional release.
Directly following the exhale hold, there is typically another hold on the inhale. This allows your cells to fully receive new, fresh oxygen. Holds are never forced. You breathe again when your body tells you to. There is no competition and no correct duration.
Phase 4 — Integration and Landing
After the active breathwork, the session transitions into a slower, quieter phase. The music shifts, typically becoming softer and more ambient. You are guided back into normal breathing at a pace that allows the nervous system to integrate what just happened.
This is often the most profound part of the session for first-timers. The contrast between the activated state during the breathing and the deep stillness that follows is striking. Many people describe feeling clearer, lighter, more present, or profoundly relaxed, not as a mood, but as a physical state.
This phase typically lasts ten to fifteen minutes. Do not rush it. The integration is part of the practice.
After the Session — What to Expect
Immediate aftermath. Most people feel noticeably calm, present, and grounded immediately after a session. Some people feel emotional, this is normal and healthy. Some feel energized. Some feel like they want to be quiet for a while. All of it is right.
The hours after. Many people report a lingering sense of clarity or lightness that lasts several hours. Sleep is often deeper and more restorative on the night after a session. Dreams can be vivid.
The days after. With regular practice, the effects compound. Stress responses become less reactive. The body develops a kind of somatic memory of the regulated state and it becomes easier to return there. This is why consistent practice matters more than any single session.
What not to do immediately after. Avoid alcohol, intense physical exertion, or overstimulating environments for at least an hour after the session. Your nervous system has just done real work. Give it time to settle.
Common Questions About What Happens During Breathwork
Will I lose control or black out?
No. You remain conscious and in control throughout the session. The altered states that some people experience, tingling, emotional release, visual imagery, are not the same as losing consciousness. You can stop the practice at any time by simply returning to normal breathing.
What if I start crying?
This is welcome. Breathwork accesses stored emotional content in the nervous system, content that the analytical mind often keeps suppressed. Crying during or after a session is a sign of release, not breakdown. Tissues are always available.
What if nothing happens?
That's okay too. Every session is different and every body is different. A session that feels quiet internally is still doing physiological work. Your CO2 levels shifted, your blood flow changed, your nervous system got a regulated breath signal. Trust the process even when the experience feels subtle.
Is SOMA Breath the same as Holotropic Breathwork or the Wim Hof Method?
They are related but distinct. All three are forms of conscious connected breathing that use breath to alter physiology and access altered states. SOMA Breath is specifically rooted in pranayama and typically incorporates music as a central element of the practice. It tends to be gentler and more rhythmically guided than Holotropic Breathwork, and less focused on cold exposure than the Wim Hof Method.
Do I need to be spiritual to do SOMA Breath?
No. SOMA Breath works through biology, your nervous system, your oxygen levels, your cellular chemistry. You do not need any particular belief system, spiritual practice, or prior experience. Curiosity is the only prerequisite.
Where to Experience SOMA Breath in Central Texas
If you're in the Temple, Belton, or greater Central Texas area, Frequency Social Club offers guided SOMA Breath sessions every second Saturday as part of a monthly community gathering.
The sessions are led by Destinē Thompson, SOMA Breath Certified Transformational Coach and co-founder of Energy of Creation, a 508(c)(1)(a) nonprofit wellness community based in Temple, Texas.
Each FSC gathering includes:
A short educational opening about the body and breath
A full guided SOMA Breathwork journey set to live music
An open social hour with herbal refreshments and community connection
Joining the FSC community is free. Attending events is $20 per person. No experience needed.
👉 Join free and register for the next gathering at energyofcreation.com/fsc-join
Frequently Asked Questions
What is a SOMA Breath session? A SOMA Breath session is a guided breathwork experience that uses rhythmic breathing patterns, breath holds, and music to shift the nervous system into a deeply regulated state. Sessions typically last 30 to 60 minutes and are suitable for beginners.
Is SOMA Breath safe for beginners? Yes. SOMA Breath is designed to be accessible for people with no prior breathwork experience. Facilitators guide participants through each phase and participants can return to normal breathing at any time.
What does SOMA Breath feel like? Most people experience physical sensations including tingling, warmth, or lightness during the session, followed by deep calm and clarity afterward. Emotional release is common and considered a healthy part of the practice.
How long does a SOMA Breath session last? At Frequency Social Club gatherings, the breathwork portion lasts approximately 30 to 45 minutes, followed by an integration phase of 10 to 15 minutes. The full FSC gathering runs three hours and includes a social hour.
Where can I do SOMA Breath in Central Texas? Frequency Social Club offers monthly guided SOMA Breath sessions in Temple and Belton, Texas. Join the community free at energyofcreation.com/fsc-join and register for the next event from inside.
What should I bring to a SOMA Breath session? Bring a yoga mat, blanket, or towel to lie on, a water bottle, and comfortable clothing. Eat lightly beforehand. Everything else is provided.
Destinē Thompson is a SOMA Breath Certified Transformational Coach, 500-hour yoga teacher, Ayurvedic practitioner, sound therapist, and ecstatic dance DJ based in Central Texas. She is the founder and Minister of Love at Energy of Creation and the creator of Frequency Social Club.
Energy of Creation is a 508(c)(1)(a) nonprofit wellness community based in Temple, Texas. Mission: Breaking Cycles. Building Futures.
