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An InnerCamp participant raising her hands during a group breathwork session

Free guided audio · about 40 minutes

Download your free Holosomatic® Journey

Tantric breathwork to wake your energy, then coherent breathing to let it settle. A first taste of the Holosomatic® Method, guided by Alexis Alcalá.

40 min · guided audio

4.8 from 500+ reviews · Trustpilot

Your free guided journey

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Your preparation ritual

Before you press play

  1. 01

    Make space

    A private, quiet space on the floor, on a yoga mat or blanket.

  2. 02

    Tune in

    Headphones on, so the voice and music can guide you.

  3. 03

    Start seated

    The journey starts seated. You only lie down at the very end.

  4. 04

    Go gently

    Practise on an empty or light stomach. Slow down or stop any time.

Breath, then rest

How to breathe in this journey

This journey has two parts. The voice guides you through both, so you don't need to memorise anything. Read this once and you'll feel at home when it starts.

Part 1 · Tantric breathwork

The first rounds

  • Inhale through the nose, exhale through the mouth.
  • Keep the breath connected: no pause between the inhale and the exhale.
  • On every inhale, contract the perineum for 1 to 2 seconds. Release it completely as you exhale.

Connected breath · no pause

Inhale

Nose in
Squeeze the perineum 1–2 s

Exhale

Mouth out
Release completely

↑ The perineum · floor of the pelvis

A gentle lift
as you inhale

Release fully
as you exhale

Belly, buttocks and jaw stay soft.

What is the perineum?

The soft area between the genitals and the anus. Gently contract as if briefly holding back urine, then release. Keep your belly, buttocks and jaw soft.

The perineum contraction is not recommended during menstruation or in the days just before it starts. If that's you, breathe without the contraction.

Part 2 · Coherent breathing

The final part

  • Inhale and exhale through the nose.
  • Let the exhale be longer than the inhale.
  • Slow, soft and quiet.
InhaleLonger exhale

Nose in · nose out

This journey is a first taste of the Holosomatic® Method. The full method, its layers and how to guide it safely for others are what our students learn in the trainings.

Practise with care

Do not practise if these apply to you. Check the full list before you begin.

  • Pregnancy · recent surgery
  • Epilepsy or seizures
  • Cardiovascular disease or high blood pressure
  • Severe mental health conditions (such as psychosis or bipolar disorder)

Perineum contraction: not during menstruation or the days just before it.

This is general information, not medical advice.

What our graduates say

InnerCamp offers a comprehensive program to Conscious Connected Breathwork. It offers a broad over scope of the history, style, and techniques of Breathwork and pranayama, while encouraging their students to take the information provided and explore and experiment with the material to create a Breathwork style that is unique and effective to each facilitator. InnerCamp offers a wide array of resources which makes this course perfect for beginners and seasoned facilitators alike. The live sessions are very well structured and helpful. The program doesn’t require any sort of prerequisite nor daily practice, so if you are not disciplined nor completely invested, there is a potential for the material to become overwhelming or lost. I suggest creating and committing to a personal meditation and breathing program you create yourself in order to help keep you consistent and accountable during the course. I also suggest not missing ANY of the live sessions. They are powerful moments of connection, even virtually. Overall, the program is truly wonderful, informative and user friendly. The InnerCamp platform and App are so easy to navigate and they also help you track your progress. Highly suggested to anyone looking to expand their personal journey and to those who hope to guide others along their healing journey. Thank you everyone at InnerCamp for your generosity of time and space. I look forward to more trainings!
Frank Vomero
Truly life-changing, supportive, professional, and deeply human. After a long corporate career, I was navigating a major life transition and took my time choosing the right school for my next chapter. I attended a few breathwork workshops in London, and after meeting Alexis, I was sold. He is not only genuinely kind but also deeply knowledgeable, with a level of experience that is second to none. The in-person module in Málaga was a real game changer. The connection, energy, and hands-on experience went far beyond what I expected. What stands out most is how every part of the experience, from enrolment to live sessions, is handled with genuine care, clarity, and humanity. You always feel seen and looked after. If you are looking for a credible and high-standard school for breathwork, InnerCamp is the place to go.
Kasia Farrar
At first, I participated in two sessions before deciding to go for the teacher training and this was the best decision. The support I have received and still receiving it’s beyond my expectations. This journey has not only given me tools to guide others but has also helped me step more fully into my own truth. I feel honoured, grateful, and deeply inspired to carry this work forward. And also planning to do some more trainings with InnerCamp!
Deimante Onyemah

One method. Four connected pillars.

The Holosomatic® Method

Four connected layers, explored through the body.

Holosomatic® Method

Breathwork

Conscious breath to connect with the body.

Bodywork

Somatic practices with care and awareness.

Energy

Explore and activate your energy.

Manifestation

Bring intention into embodied action.

Voices from our community

Meet our graduates

Vadim Turcanu · Breathwork graduate
Marisa Mosimann · Breathwork graduate
Samantha Verouden · Bodywork graduate
Rachel Jones · Bodywork graduate
Amy Zdon · Energy graduate
Jess Riley · Energy graduate

Become a Holosomatic® Facilitator

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About InnerCamp

A school for the Holosomatic® Method, founded in 2018.

2,500+

facilitators trained

45+

countries

4.8

from 500+ reviews

11

awards

Complementary Medical AssociationInternational Breathwork FoundationCPD Certification Service
Alexis Alcalá, InnerCamp founder, guiding a session on stage

Founder & creator of the Holosomatic® Method

Meet Alexis Alcalá

From understanding with the mind to feeling through the body.

Alexis began in the corporate world. His own experience of disconnection led him to explore breath, touch and sensation — and to rebuild his relationship with his body.

In 2018 he founded InnerCamp to share that experience. Today, his Holosomatic® method brings together breathwork, bodywork, energy and manifestation.

In this journey, his voice is your guide. You don't need experience — just space to listen and feel.

Your first taste of the method

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Anamaria, InnerCamp Customer Happiness Manager

Questions about the trainings?

Talk with Anamaria, our Customer Happiness Manager. A friendly 30-minute call, no pressure, to look at the trainings together and find what fits you.

Book a free call with Anamaria