Breathing exercises that help you calm anxiety, recenter your nervous system, and unlock your truest potential.
Breathing exercises help calm down anxiety, keep us grounded, and recenter our souls. There is strength in breath! Somato Respiratory Integration (SRI) is a powerful set of breathing exercises that involves the breath and body. Soma means body, and respiration means breath. These SRI exercises allow you to connect with the natural rhythms of your body through energy, touch, and movement.
SRI is a holistic tool that’s irreplaceable when you need it most. Have you ever been in so much emotional pain and someone tells you to just get over it? That’s the last thing you want to hear. Somato Respiratory Integration allows us to be okay with wherever we’re at, without judgment. Only when we’re able to work THROUGH that state are we able to move forward.
SRI exercises are based on The 12 Stages of Healing, created by Dr. Donald Epstein. He discovered that people go through these 12 stages throughout their journeys of healing and transformation. Each stage correlates with a specific SRI exercise, starting with Stage 1 (suffering) all the way to Stage 12 (community).
While Network Spinal is the chiropractic technique that helps your nervous system unwind stored tension, SRI is the breathing and movement practice that empowers you to actively participate in your healing.
SRI goes hand in hand with Network Spinal. The SRI stages are often practiced alongside a Network Spinal entrainment. For example, your Network practitioner may support you and guide you through a specific SRI stage after you’ve had an entrainment. SRI stages can be very supportive and help integrate what happens during your entrainment.
Both practices work together with the Seasons of Wellbeing—a framework that guides your healing journey through four distinct phases: Discover, Transform, Awaken, and Integrate. If you’re in the Season of Discover, your Network practitioner will work with that season while entraining you, and may guide you through Stages 1, 2, or 3 of SRI, since those stages live in the Season of Discover. Together, Network Spinal and SRI create a complete healing experience—one where your practitioner supports you through entrainments, and you actively participate through breathwork and body awareness.
The 12 Stages of Healing represent the natural progression of transformation that people experience on their healing journey. Each stage has its own unique characteristics, challenges, and breakthroughs — and each has an associated SRI breathing exercise to help you move through it. Understanding where you are in the stages helps you navigate your healing with more awareness and compassion for yourself.
The 12 stages are organized into four Seasons of Wellbeing — Discover, Transform, Awaken, and Integrate — each representing a distinct phase of your healing journey. Just like nature moves through seasons, your nervous system follows a natural rhythm of growth and transformation. Download the complete guide below to explore all 12 stages in detail, or download the Seasons of Wellbeing guide to understand which season you’re currently in.
Healing is not linear, and there is no “right way” to move through the stages. What matters most is that you show up for yourself — working THROUGH your experiences rather than around them, and trusting that your body knows how to heal. Each breath is an opportunity to reconnect, release, and step into the person you’re meant to become. We’re here to support you every step of the way.
