Exhale: A live online nervous system regulation workshop
Find your footing when life feels overwhelming.
Stress can leave us feeling anxious, irritable or exhausted. You might struggle to switch off, withdraw when things get difficult, or react in ways you later regret.
Exhale is a gentle, 2-hour online workshop where you'll learn how your nervous system responds to stress and explore simple body-based practices that may help you feel more steady.
No previous experience needed. Cameras and personal sharing are optional.
2 hours | Sliding scale $50, $120 or $197 AUD | Maximum 12 participants
Australia & NZ
Thursday 12 November 2026
5:30pm Melbourne
Next: Tuesday 8 December 2026
Learn to recognise and work with your nervous system
In Exhale, you'll learn to:
- Recognise your patterns. Notice the physical and emotional signals that tell you stress is building.
- Practise regulation. Explore simple breathing and body-based techniques that may help you feel more settled.
- Respond with greater choice. Explore how to pause and notice what's happening before deciding what to do next.
We'll use the window of tolerance to understand how stress affects your capacity to stay present. You can also read more about how the nervous system responds to safety and stress.
You'll leave with practical techniques to continue exploring in everyday life.
What previous participants have said
It's light and easy yet profound and powerful, and an immediate step towards self growth.
A safe and nurturing space where I learned about how the nervous system works and how we can regulate our arousal states with some simple breathing techniques.
Meet your facilitator
I'm Rudi Doku, a certified Somatic Experiencing Practitioner (SEP) and teaching assistant with Somatic Experiencing International. I've also completed Internal Family Systems (IFS) Level 1 training.
My work involves supporting people to recognise their responses to stress and become more familiar with what happens in their bodies. I bring this experience into Exhale through gentle, practical exercises that encourage curiosity and choice.
Read more about Rudi's training and qualifications.
What happens during Exhale?
We'll begin with a simple introduction to the window of tolerance, which helps explain why stress can sometimes leave us feeling overwhelmed, on edge or disconnected.
I'll then guide you through gentle somatic practices, inviting you to notice what's happening in your body. We'll experiment with small changes in movement, posture and attention, exploring what feels supportive.
There's no particular state you're expected to reach or anything you need to get right. The aim is to become more familiar with your nervous system and discover what works for you.
You're always in charge of your participation. Cameras are optional, sharing isn't required, and you can skip an exercise or take a break at any time.
How the session runs
- First 15 min
- Arrive, establish choice/participation guidelines and introduce the window of tolerance.
- 15–40 min
- Notice personal stress cues and patterns without requiring disclosure to the group.
- 40–85 min
- Try somatic practices, with options to modify or sit out.
- 85–105 min
- Explore how the practices might apply to ordinary stressful moments.
- Final 15 min
- Questions, reflection and a simple take-home practice plan.
Workshop details
- Duration
- 2 hours
- Investment
- $50, $120 or $197 AUD
- Format
- Live online
- Group size
- Maximum 12 people
- Schedule
- Monthly
- Experience
- No previous experience required
Sliding-scale pricing
I want Exhale to be accessible to people with different financial circumstances while making it sustainable for me to continue offering these workshops.
The standard workshop fee is $120 AUD. I also offer a limited number of community-supported places, as well as a Pay it forward option for those who can contribute more.
Please read the descriptions below and choose the price that best reflects your circumstances.
Community-supported
$50 AUD
This price is intended for people experiencing financial hardship. You may be struggling to meet basic needs such as housing, food, healthcare or other essential expenses. Paying the standard price could mean going without something important, taking on debt or placing additional strain on an already difficult financial situation.
A limited number of places are available at this price for each workshop.
Standard
$120 AUD
This is the regular price of Exhale and reflects the 2-hour facilitated experience, small group size and participant handouts. It is appropriate if you can meet your essential living expenses and have some financial flexibility.
Paying the standard fee might require you to adjust your discretionary spending or make a small sacrifice, but it would not compromise your financial security. Choosing this price helps make the workshop sustainable and allows me to continue offering community-supported places.
Pay it forward
$197 AUD
This option is for people who have greater financial flexibility and can comfortably contribute more than the standard fee. You may have stable income, savings or access to financial resources that allow you to pay the additional amount without creating financial strain.
The extra $77 helps support community-supported places and contributes to making future workshops more accessible.
All three prices include exactly the same workshop experience and participant handouts.
You don't need to provide proof of income or explain your circumstances. I trust you to choose the price that feels appropriate for you.
This sliding-scale approach is inspired by Alexis J. Cunningfolk's Green Bottle Method at Worts & Cunning Apothecary.
Frequently asked questions
Do I need to have my camera on?
No. You're welcome to have your camera on or off throughout the workshop. Choose what feels most comfortable for you.
Will I have to share personal experiences?
No. You're welcome to participate privately. Sharing is always optional, and you can pause, modify or sit out any exercise.
Do I need previous experience with somatic practices?
Not at all. Exhale is designed for beginners. Everything will be explained and guided, so you can explore the practices at your own pace.
Is Exhale a therapy session?
No. Exhale is an educational and experiential workshop focused on understanding your nervous system and practising ways to work with stress. It isn't group therapy or a substitute for individual mental health care.
What do I need to attend?
You'll need a stable internet connection and a comfortable, reasonably private place to sit. Sessions run on Zoom.
What happens after I book?
Cal.com emails you a confirmation with your Zoom link.
Which time zone are the dates shown in?
Cal.com shows session times in your local time zone when you book.
Have a question before registering? Email rudi@rudidoku.com.au.
Looking for individual support instead? Explore somatic therapy in Melbourne and online.
Ready to join Exhale?
If you've been feeling overwhelmed, reacting in ways you'd like to change, or simply want to understand your nervous system better, Exhale offers a practical place to begin.
Come along, get curious about your stress responses and explore techniques you can use in everyday life.
Choose your Exhale session
Australia & New Zealand
Next session: Thursday 12 November
5:30pm to 7:30pm Melbourne and Sydney time (7:30pm to 9:30pm in New Zealand)
Then: Tuesday 8 December
North America
Next sessions: Wednesday 11 November and Wednesday 9 December
8:00pm to 10:00pm Eastern (7:00pm Central, 6:00pm Mountain, 5:00pm Pacific)
2 hours · Live online · $50, $120 or $197 AUD. Both regions run the same workshop, and you choose your price when you book. Cal.com shows times in your local time zone.