Breathwork Motherhood How Breathwork Helps Mums Reconnect and Reset with Rachel Bale |Blog 103
- muktisantos
- 13 minutes ago
- 11 min read
Discover how breathwork motherhood can help you calm your nervous system reconnect with your body and rise again as Rachel Bale shares simple tools for mums who feel stretched thin.
Introduction
In this blog, I had the absolute joy of chatting with Rachel Bale, a nervous-system and breathwork coach for women whose mission is to help us come home to ourselves, body, breath, and truth.
Rachel's story is one of burnout turned breakthrough. A former high school teacher and mother of two, she rebuilt her life after years of running on empty, discovering that the breath we take for granted is the doorway to calm, confidence, and connection. What I love most about Rachel is how she makes the science of the nervous system feel deeply human, reminding us that healing doesn't need to be heavy. Sometimes it's as simple as one conscious breath. I have been using Rachel's free 10-minute reset and the breathwork 45 minutes session she did in the mastermind that I am part of. This whole conversation opened my eyes to what I now call breathwork motherhood using the breath as a daily anchor for mums who feel stretched thin. This is something I added to my toolbelt this year. Thank you, Rachel.
INTRODUCTION: Rachel Bale, tell me about yourself, your personality, and your passion. How do you serve yourself? Also, how do you serve the community?
Hey! I'm Rachel. I'm a Master Breathwork Facilitator, nervous system specialist, and mama of two beautiful daughters. I live in Melbourne, Australia.
My journey hasn't been linear. I spent 7 years as a high school teacher before burnout forced me to listen to what my body had been trying to tell me for years – that I had been running on fumes for too long. Then came motherhood (and along with that, a traumatic surgery, NICU stays, and postpartum depression), and eventually an autoimmune diagnosis. Each experience cracked me open a little more, until I finally understood I'd completely depleted my nervous system.
That realisation became the catalyst for my healing journey. I discovered breathwork, and for the first time in my life, I had a tool that actually worked - something that helped me regulate, reconnect with my body, and rebuild trust in myself. It wasn't just about managing stress; it was about reconnecting with myself after decades of disconnection.
My passion now is helping other women do the same, to come home to themselves, to their bodies, to their truth, and to their power. I call this mission my 'Homecoming Movement' because that's exactly what it is: a rebellion against everything we've been conditioned to believe about ourselves, and a return to the wholeness that was always there.
How I serve myself: I've learned that serving myself isn't selfish; it's so essential to my health. I practice connecting to my body daily, learning to listen to what it's telling me and actually honouring that. Self-loyalty has become my North Star. I try to keep myself grounded in my body more than in my head through practices like breathwork, time in nature, and precious alone time. These aren't luxuries anymore for me, they’re my non-negotiables.
How I serve the community: I offer both in-person and online breathwork and nervous system healing events, my free 10 Minute Breath Reset (because everyone deserves access to regulation tools), and my Instagram (@therachelbale) is full of nervous system tips and education. My work is about making nervous system healing accessible and practical – not something you need to escape your life to access, but tools that work in your real, messy, beautiful life.
Breathwork Motherhood 7 Questions with Rachel
1. Many women live in a constant state of "go mode." What are some early signs that our nervous system is dysregulated, and how can we begin to recognise them in our daily lives as mums or busy women?
The tricky thing about dysregulation is that we've normalised it. We think exhaustion is just part of being a mum, that anxiety is standard for busy women and that pushing through is what ‘strong’ looks like.
But your body is always sending signals (we've just learned to ignore them).
Early signs to watch for:
You're constantly bracing. Your jaw is clenched, shoulders up by your ears, stomach perpetually tight. Even when nothing's wrong, your body is prepared for something to be.
You can't actually rest even when you have the chance. You finally sit down and your mind races, or you scroll mindlessly because stillness feels uncomfortable.
You fantasise about escaping (even just to a hotel room alone!). Not because you don't love your people, but because your system never gets to fully switch off.
Small things feel massive. Your kid's normal energy feels like too much or a simple request from your partner triggers disproportionate frustration.
You're functional but numb. You're doing All The Things well – meals prepped, emails sent, showing up with a smile – but you're also far, far away.
The first step is simply noticing without judgment. Once you see these patterns, you can start working with your body instead of pushing through despite it.
2. Breathwork may sound simple, yet it is a profoundly powerful tool. From your experience, how does conscious breathing help women reconnect with safety, trust, and presence in their bodies?
The thing that blows my mind about breath is that it’s the only part of your autonomic nervous system that you can consciously control. That means it's your direct line to shifting your entire state – from survival to safety, from chaos to calm.
Most women I work with have been living disconnected from their bodies for years, sometimes decades. We've learned to override our body's signals, to push through exhaustion, to dismiss our intuition. Our breath reflects this, it’s shallow, stuck in our chest, irregular, and we often breathe through our mouths.
When we bring consciousness to our breath, something profound happens:
We create safety from the inside out. Your nervous system is constantly asking: ‘Am I safe?’ When you breathe slowly, deeply, through your nose, you're literally sending your body the signal that yes, you are safe. No predator is chasing you. You can rest.
We rebuild trust. Every time you feel dysregulated and use your breath to find your way back to centre, you're proving to yourself: ‘I've got me. I can handle this.’ That internal trust is everything.
We anchor into presence. Your breath only exists in this moment, not in yesterday's regrets or tomorrow's worries. When you focus on your breath, you're pulled into the now. Into your body and into the presence of your life.
Your breath really is such powerful medicine, and you carry it with you everywhere.
3. You often speak about being "trauma informed." For those new to this work, what does trauma-informed breathwork mean, and why is that safety piece so essential?
Trauma-informed breathwork mean, and why is that safety piece so essential?
Trauma-informed breathwork means being intimately guided by polyvagal theory, understanding that your nervous system has different states, and that healing happens when we work WITH these states, not against them.
Polyvagal theory shows us that trauma isn't just about what happened to you. It's what gets imprinted in your body when the survival response can't complete. It lives in your nervous system and in your tissues.
This is why talk therapy alone often isn't enough. You can understand your trauma intellectually and still feel stuck, and the reason is that the body is holding what the mind can't process.
Trauma-informed breathwork means:
Building capacity first. We ensure your nervous system has the flexibility to support you before going deep. You can't heal what your system can't hold.
Tracking nervous system states. A trained facilitator can spot subtle cues from your body that indicate your nervous system state, which means they can meet you where you are and guide you safely.
Integration over catharsis. We're not chasing the big release for the sake of intensity. We're creating sustainable nervous system shifts with proper down-regulation and integration time.
4. For someone completely new to breathwork, what's one simple daily practice you'd recommend started reconnecting with their body and nervous system?
Start with the simplest thing: just begin by noticing your breath.
Not to change it, not to fix it, just observe it. Where is it? Is it shallow or deep? Fast or slow?
In your chest or your belly? Through your nose or mouth?
This alone is profound because most of us go through entire days without consciously noticing our breath once.
Once you've practised simply noticing for a few days, try this:
The 4-6 Breath:
Breathe in through your nose for a count of 4
Breathe out through your nose for a count of 6
Repeat for just 2 minutes
Here's why it works: when your exhale is longer than your inhale, you're activating your vague nerve and signalling to your body that it's safe to rest. You're literally shifting from sympathetic (stress) to parasympathetic (calm).
Do this first thing in the morning, before bed, or anytime you notice tension creeping in. Your nervous system will thank you.
And if you want more support, grab my free 10 Minute Breath Reset – it's designed specifically to reset your system into a calm state.
📝If Rachel's words touched you like they did me, connect with her on Instagram (@therachelbale) and download her free 10-Minute Breath Reset, a simple practice to regulate your nervous system and bring you back to yourself. Then come tell me over on @wellnessofmukti what your biggest takeaway was from this blog 💬
5. How do you personally integrate breath and nervous system work into your own life, especially during times of stress, launch seasons, or emotional overwhelm?
I practice breathwork daily, even if it's just 5 minutes in the morning before I touch my phone, or before bed.
But the real game-changer has been learning how to manipulate my breath during stress without having to exit the situation. I use micro-regulation techniques throughout my day (so many times per day, honestly!) Different scenarios require different breath patterns, and I can shift my state in real-time. I actually developed a whole mini course to teach others how to do this as well; it's called Real-Time Regulation.
That's the power of this work: you don't need to step away to find calm. Your breath is a nervous system reset that you carry with you wherever you go.
6. If every woman reading this could take one deep breath right now and set one intention for her wellbeing, what would you invite her to focus on?
I love this question. My intention would be: I am allowed to take up space in my own life.
7. Something I Wish People Knew About Me?
A fun fact about me is that I once went on a camping trip in the Himalayas… in the middle of winter. And while the scenery was incredible, I haven't been camping ever since! The sub-zero temperatures and icy conditions were a little too much!
Quotes
Favourite Quote from Rachel:
"Your breath is medicine, and you carry it with you everywhere." Unknown
Mukti likes these quotes:
"Your breath is the bridge which connects life to consciousness, which unites your body to your thoughts." Thich Nhat Hanh
"Within you there is a stillness and a sanctuary to which you can retreat at any time and be yourself.” Hermann Hesse
CONNECT WITH RACHEL:
Instagram: @therachelbale
FREE RESOURCE: 10 Minute Breath Reset
PAID OFFERINGS:
Real-Time Regulation™ - $37 mini-program teaching 13 micro-regulation breathing techniques for everyday life
Breakthrough Breathwork Events - In-person transformational breathwork experiences in Melbourne (check IG for dates)
🌿 5 Breathwork Motherhood Takeaways from Rachel's Wisdom
✨ 1. Your body is always speaking to you; learn to listen.
We've normalised exhaustion and anxiety as "just part of motherhood," but they're really signs of a dysregulated system. Your jaw, shoulders, or gut might be whispering what your heart already knows: it's time to slow down.
💨 2. Your breath is medicine you carry everywhere.
Every inhale and exhale sends messages to your body. Slow, nasal breathing with longer exhales literally tells your nervous system, 'You're safe.' You can rest.
🪞 3. Safety is the foundation of healing.
Trauma-informed breathwork isn't about forcing big emotional releases; it's about working with your body's pace and building the capacity to hold calmer, joy, and aliveness.
🌿 4. Regulation is possible in real time.
You don't need to run away to a retreat to find peace. Micro-regulation moments, such as taking a two-minute 4-6 breath, or a quiet pause before answering, can shift your entire day.
💫 5. You're allowed to take up space in your own life.
Rachel's invitation is simple and powerful: breathe, soften, and remember you're worthy of being seen, supported, and safe, precisely as you are.
Conclusion
This conversation with Rachel left me grounded, inspired, and deeply reminded that our bodies are not the problem; they're the path. When we learn to breathe with intention, we open the door back to ourselves.
Whether you're in the car between school drop-offs or lying in bed after a long day, pause right now and take one slow, steady breath. Feel it move through you. That's your reminder that calm is always within reach, and you, beautiful mum, are always worth coming home to.
If you are curious about breathwork motherhood this is your invitation to start with one gentle breath and notice how your body responds
You are the ripple.
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Connect with me:
My next blog is coming out on the 14th of December. With connection as one of my core words for 2025, I'm celebrating the seven incredible humans I've co-written with this year, each one bringing their heart, wisdom, and magic to mums everywhere. If you're craving stories, tools, and soulful reminders that you are never walking this journey alone, this is the blog you'll want to read.
Live your Life on Purpose!
With much Love,
Mukti 💫
"Sometimes the most productive thing you can do is relax.” Mark Black
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