Retreat, Reclaim, Reset
Have you ever been asked to define a word you use all the time, only to realize you’re not quite sure you know what it really means?
I see this a lot in therapy. We assume we’re speaking the same language, but often, we’re using the same word with very different meanings. So I like to pause and check in.
Take resilience, for example. One person might say it means bouncing back, like an elastic band. Another might see it as toughness. Pushing through hard things.
Both are right.
But it helps to know we’re on the same page before we go deeper.
This month, I’m co-facilitating a day-long retreat with my dear friend and colleague, Mandy Morgan. We’re both trained in SHERPA Breath & Cold (Mandy with a few more years under her belt!), and we’ll be guiding participants through an immersive journey of nervous system understanding and regulation.
Mandy and I both have private practices focused on supporting the body to feel safe. This retreat is your chance to fully step into that experience.
What is the Nervous System?
Think of your nervous system as your body’s internal motherboard.
The Central Nervous System (CNS) is made up of the brain and spinal cord.
The Peripheral Nervous System (PNS) is a network of nerves carrying messages throughout the body.
And the Autonomic Nervous System (ANS) handles all the automatic functions (think breathing, digestion, and heart rate) that keep you alive without you needing to think about them.
When we talk about nervous system regulation in therapy, we’re usually referring to the autonomic system. It’s the part that helps us move between states of calm and stress.
Take a moment. Notice your body.
Do you feel your heart beating?
The rise and fall of your breath?
Maybe even the quiet churn of digestion?
These are signs that your parasympathetic nervous system (what we call Rest & Digest) is active. It’s where safety lives.
But when we feel threatened, our sympathetic nervous system kicks in. That’s our fight-or-flight response.
Just like animals, we freeze, our heart rate spikes, pupils dilate, and adrenaline floods the body. Blood flows to the muscles so we can run or fight.
It’s automatic. Survival mode. And we are no different.
The Ups and Downs of Regulation
Sometimes, our nervous system gets stuck in survival mode. Everything feels like a threat: traffic, deadlines, unread emails.
When the world feels chaotic, our body can stay in a stress state long after the threat is gone.
So what do we do?
First, we notice.
What’s happening in my body right now?
Signs like shallow breathing, tense muscles, or an upset stomach are often signals of dysregulation. Or, being stuck in an up-regulated state. It’s our body’s way of letting us know something is not right.
Do you know how to check in with your body?
And would you know what to look for?
Nervous system regulation is a cornerstone of trauma healing. And while we often explore this slowly in therapy, sometimes it helps to go deeper. To immerse yourself in the learning.
This idea has culminated into a day-long wellness retreat that I will be hosting, along with my friend Mandy Morgan.
The Day-Long Retreat:
Saturday, May 24 | 9:00 AM–3:00 PM
Facilitated by Michelle Malloy + Mandy Morgan
You’ve been pushing through. Managing stress, supporting others, holding it all together.
But your body knows the truth. It’s tired. Wired. Stuck in survival mode. And maybe you’ve forgotten what it feels like to just be in your body. To feel calm. Grounded. Present.
This retreat is a chance to reset that baseline.
To reclaim your breath. To retreat into safety. To reset your nervous system in a way that lasts beyond the weekend.
You’ll walk away with:
A clearer understanding of how your body processes stress
Tools to regulate your nervous system in real-time
A felt sense of strength, calm, and inner resilience
A renewed connection to your body and breath
And a community of women walking a similar path, just like you
This isn’t about being perfect. It’s about learning to listen. To come home to yourself.
What the Day Looks Like
9:00 AM – Arrival & grounding
We will welcome you into the space and get to know one another a little bit better. We will talk about the principles of being and staying grounded through the day.
9:45 AM – Understanding stress
We’ll explore what stress feels like in your body, the difference between emotions and emotional memories, and how the nervous system holds onto past experiences.
10:45 AM – Guided Breathwork (45–60 mins)
We will lead you through a breathwork session that will last 45-60 minutes. You’ll experience both up-regulating and down-regulating breath techniques, paired with music and visualization. Afterward, there will be time to personally reflect in your journal and process in a safe group setting, with zero pressure to share unless you’d like to.
12:00 PM – Nutritious lunch
We will share a nutritious lunch together.
12:30 PM – Building resilience
The afternoon will be focused on how to strengthen our resilience muscles. We’ll explore the 7 C’s of Resilience and reflect on where you feel strong and where you might want to grow. Conditioning our system will help us more easily navigate life’s stressors.
1:30 PM – Cold & Hot Immersion (with Mandy)
You’ll circulate through sauna time and cold plunges. Each person will have the opportunity to experience this twice (if you choose). You’re welcome to go alone or with a friend. While waiting, I will guide reflective exercises and offer space for personal questions.
2:15 PM – Integration & closing circle
We will have a chance to do an integration exercise to close the day before saying goodbye at 3PM
Why It Matters
Noticing what’s happening in your body is a powerful first step. But putting it to the test in a safe, supported environment can remind you:
You can do hard things. You’re stronger than you think.
We would love for you to join us.