Your Nervous System already knows.
Regulation makes it accessible.
This work is delivered within a defined, regulation-first structure.
All sessions begin with down-regulation and stabilization. Depth is introduced gradually, once a steady foundation is in place.
Breathwork and sound are integrated within this sequencing — not as intensity, but as tools used inside a structured container designed to reinforce stress threshold capacity and regulation autonomy.
Sessions follow consistent pacing and include structured return-to-baseline periods to support recovery speed and bandwidth development over time.
This work may be a fit if you:
– feel overwhelmed in high-intensity spaces
– value structure, pacing, and clarity
– prefer consistency over intensity
– are seeking sustained bandwidth capacity
Nothing here requires you to push, perform, or access anything before your nervous system is ready.
The emphasis is on strengthening your ability to recognize and regulate your own system over time.
What to Expect
This work prioritizes regulation, predictability, and trust
within the nervous system.
Each session follows a defined and familiar sequence.
You will be oriented before we begin, guided through structured breathwork and sound, and supported with deliberate return-to-baseline integration.
There is no expectation to perform or follow the breath perfectly.
You may adjust, rest, or return to natural breathing at any time.
Your nervous system sets the pace.
Your Steward,
Stephanie Carrothers
My work is shaped by 30 years spent as an oncology
pharmacist, where precision, responsibility, and steadiness were required daily.
In high-stakes environments, I learned that when systems are under stress, the solution is not urgency — it is structure. Clear sequencing. Predictable rhythm. Respect for timing.
That understanding informs this work.
As a certified 9D breathwork facilitator and trauma-informed practitioner, I do not lead through intensity. I hold defined containers where regulation is the foundation and depth unfolds in its own time.
My role is not to push or to fix. It is to steward the structure — to maintain pacing, reinforce return-to-baseline, and protect the integrity of the sequence.
Within that steadiness, clients develop the capacity to recognize and regulate their own nervous systems.
Regulation is not rushed.
Release is not forced.
Sessions are structured environments where the body can settle, observe, and gradually expand its bandwidth.
Certifications
Certified 9D Breathwork Facilitator
Trauma-Informed Certified
The Work
This work unfolds in a defined sequence.
Regulation is the foundation.
Depth unfolds in its own time.
All participants begin with the Orientation Workshop.
The 16-week Foundations container provides a complete arc of regulation and stress threshold capacity development.
The Regulated Year extends this work for those who choose to continue.
Foundations: Orientation Workshop
A short, structured introduction to the pacing and sequencing of this work.
The Orientation Workshop allows you to experience the steady rhythm of regulation and determine whether this container is aligned for you.
Foundations of Regulation
Once weekly for 16 weeks.
A steady, weekly container structured around nervous system regulation and stress threshold capacity development.
Through consistent sequencing, the body learns it is safe — and begins to trust its ability to return to baseline.
Available after completing the Orientation Workshop.
The Regulated Year
Once weekly for one year.
The extended container supports the gradual expansion of nervous system bandwidth through continued sequencing, regulation, and depth work.
Participation in the 16-week Foundations container is required before entering the Year.
~Private sessions available upon request~
Frequently asked Questions
Can I opt into a year-long container initially? No. This work follows a defined sequence that prioritizes regulation as the foundation.
All participants begin with the Orientation Workshop, followed by the 16-week Foundations container. The Regulated Year is available after completing or nearing completion of the Foundations container, if continuing within the same steady rhythm feels aligned. This progression protects pacing, integration, and nervous system stability.
Do I need prior breathwork experience? No. The structure is designed to be accessible regardless of prior experience.
All sessions begin with down-regulation and clear orientation. Pacing is consistent, and participants are supported in adjusting their breath as needed. Experience is not required. Willingness to engage within a structured container is.
How many participants are in each container? Containers are intentionally limited to a maximum of 15 participants, including the Orientation Workshop. This size supports steadiness, containment, and individualized pacing within the group setting.
What is 9D breathwork? 9D breathwork is a guided breath and sound experience delivered within a structured container.
It integrates layered audio elements, including frequency and neuro-acoustic components, to support focus and nervous system engagement. Within this work, it is used as one tool inside a regulation-first methodology — not as an intensity-based intervention.
Participants are supported throughout. Nothing is required beyond listening and breathing within your own capacity.
What platform are sessions hosted on? Sessions are hosted on Zoom. This platform allows for consistent audio delivery and structured group facilitation
Consultation
Consultations are informational and optional.
They are available for those who would like additional clarity before entering the Workshop, or for current participants who prefer brief clarification between sessions.
Consultations are held within the same steady, regulation-first structure as the containers.
Client Experience
“I came to this program looking for a way to manage my stress, and I left feeling more at ease than I had in a long time.
The structured pacing and breathing practices helped me access a steadier state in my body. Stephanie’s calm and consistent presence made it easy to trust the process and settle into the work.
Nothing felt forced or performative. The experience was grounded, steady, and deeply supportive.”
- Mary Alice Shaw
“I came into this work feeling anxious and easily overwhelmed, particularly during stressful periods.
Although I was initially nervous, Stephanie’s calm and steady facilitation made the structure of the session feel clear and contained. The pacing allowed me to settle without feeling rushed or pushed.
I noticed my breathing deepen and my thoughts become quieter in a natural way. The process felt straightforward and grounded, and in the days that followed I continued to experience greater calm and clarity.
I felt confident in the way the container was held.”
-Hunter Whitworth
“I came into this work feeling anxious and easily overwhelmed, particularly during stressful periods.
Although I was initially nervous, the clear structure and steady facilitation allowed me to settle into the session. The pacing felt intentional and contained, and I never felt rushed or pushed.
I noticed my breathing deepen and my thoughts become quieter in a natural way. The process felt grounded and straightforward, and in the days that followed I continued to experience greater calm and clarity.
I felt confident in the steadiness of the container throughout.”
-Michelle N. - Waterford, Mi
"I came to this program looking for a way to manage my stress, and I left with so much more. The breathing techniques brought me a sense of peace I hadn't felt in a long time. But the reason I recommend this specific program is Stephanie. Knowing her story of overcoming adversity allowed me to trust her and the process. She isn't just teaching a theory, she is sharing the tools that saved her. That authenticity makes all the difference." - Mary Alice Shaw
My name is Hunter Whitworth and my background is in personal training. Initially the struggle for me would be general anxiety. It could be as silly as if I turned the stove off when I leave the house or other simple things ranging from family to work life. I felt like this can be somewhat normal but I do notice it getting worse at times specifically if there is a stressful situation amplifying it with thoughts that are unnecessary to make it worse.
During the process I was initially nervous but after Stephanie told me to take a few deep breaths I certainly felt comfortable and I gained trust instantly. I felt very relaxed and my mind at ease for the first time in a very long time. Once I overcame my struggle I felt clear headed for the first time in many years. Almost as if a weight was lifted off of my shoulder.
Currently days later I'm still very calm and realized that I can work through something that has held me back for many year. This process has been accommodating and very simple. Overall I whole heartedly recommend Stephanie and encourage everyone to use her guidance.
"I have been dealing with lots of anxiety and fear for a very long time. I had a lot of mental/emotional abuse and trauma in my childhood. Last year, in early 2024, I hit rock bottom. I was extremely anxious, could barely get out of the house, trembling, nauseous, petrified, high heart rate, high blood pressure, severe insomnia, hypnic jerks, heart palpitations, panic attacks, had to message the suicide help line 3x in 2 weeks, and more. I was afraid this would never end. I didn't know if I would ever be able to overcome it. Through lots of prayer, research, and counseling... I have made a lot of progress over the last year and a half!! I am still healing and was looking forward to working with Stephanie on breath work so I could keep moving forward with my healing! I have hearing problems so I was hoping I'd be able to hear the journey meditation we were going to do. When we met for the session, Stephanie explained everything to me and and helped put my mind at ease. She was super understanding of my situation and very supportive. I could hear what I needed to and she helped guide me where needed! It was SO intense but so worth it! It definitely helped me release and let go of things from the past! I felt so relaxed afterwards too! I definitely recommend seeing Stephanie if you are wanting to try breathwork! She is such a sweet lady who has the heart and skills to help you on your healing journey!"
Michelle N. - Waterford, Mi
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