Nourish & Nurture: An Autumn Wellbeing Retreat - hosted by Hannah Rae & Catalina Dost

Autumn is a season of transition—an invitation to slow down, reflect, and realign. As nature sheds what it no longer needs, we too can use this time to release tension, reset our nervous system, and nourish ourselves deeply.

This full-day retreat blends nervous system wisdom, movement, and restorative practices to help you embrace seasonal change with resilience and ease. Through grounding yoga, breathwork, and nervous system foundations, you’ll cultivate inner warmth and stability, allowing you to step into the cooler months feeling replenished and connected.

What We’ll Explore

🍂 The connection between seasonal shifts and your nervous system—why autumn is a key time to recalibrate.
🍂 Breathwork and movement to cultivate inner warmth and emotional steadiness.
🍂 How your body responds to change and practical tools to navigate transitions with ease.
🍂 Restorative practices to release tension and create space for renewal.
🍂 A guided closing session for deep rest and integration.

Retreat Details

📅 Date: 6 April 2025
⏰ Time: 9 AM - 3 PM
📍 Location: Sherwood Queenstown, 554 Frankton Road, Queenstown, New Zealand
💰 Investment: $190 plus booking fee

Registration closes at 5pm on April 1st (no joke!).

What’s Included:

✔ 2x Movement & Yoga Sessions – Grounding yoga, breathwork, and restorative practices to align with the season.
✔ Nervous System Workshop – Learn how seasonal transitions affect your nervous system & discover tools for resilience.
✔ Seasonal Lunch by Sherwood – A nourishing, locally sourced meal to support your wellbeing.

Who Is This For?

This retreat is designed for those seeking a nourishing pause to reconnect with themselves and the changing season. It’s perfect for you if you:

✅ Feel the need to slow down and restore after a busy summer.
✅ Want to build resilience and balance during seasonal transitions.
✅ Experience stress, overwhelm, or nervous system fatigue.
✅ Are curious about how yoga, breathwork, and somatic tools support wellbeing.
✅ Simply crave a day of nourishment, movement, and deep rest.

What to Expect

This retreat is structured into three guided sessions, each designed to help you reconnect with yourself, restore balance, and step into the new season with clarity and ease.

🌿 Session 1: Root & Ground with Catalina

Ease into the day with a gentle flow designed to ground and energise. This session will blend fluid movements with moments of stillness, allowing time to settle into postures and connect with your body and breath. Finishing the session with a gentle pranayama (breathing exercise), supporting you in carrying this sense of presence into the rest of the day.

🍂 Session 2: Navigating Change with Nervous System Wisdom with Hannah

In this mind-body session, you’ll explore how seasonal change affects your nervous system, energy, and emotional state, and how to work with this shift rather than against it. We’ll explore:

How fight/flight, freeze, and flow states shape your ability to adapt – and how to shift into more easeful states.
Recognise cues of safety and stress in your body, helping you navigate change with more stability
Neuroception (your body’s unconscious safety radar) – how it influences stress, resilience, and emotional steadiness.
Your nervous system’s response to seasonal change – why autumn is an ideal time to regulate, recalibrate, and restore.
The cyclical nature of energy and rest – why autumn teaches us that flow isn’t about pushing harder but learning to ride the natural rhythms of expansion and contraction.
Tools for nervous system regulation – practices to ground and reset.

We’ll break halfway through this session for a nourishing, seasonal lunch, offering time to integrate, reflect, and connect with like-minded souls.

✨ Session 3: Restore with Catalina

Closing the day with restorative yoga and guided relaxation. Catalina will lead you through gentle movement into a restorative practice, followed by a guided Yoga Nidra to promote deep rest.

By the end of the retreat, you’ll leave feeling grounded, revitalised, and aligned with the rhythm of autumn.

Spaces are limited to ensure an intimate and enriching experience for all participants.

Meet Your Hosts

Catalina Dost – Yoga & Movement Facilitator

Catalina is a yoga teacher and movement facilitator known for her deeply grounding and intuitive approach. With years of experience in breathwork, somatic movement, and restorative yoga, she creates nourishing, embodied practices that bring people back to their center. Her work is influenced by seasonal rhythms, nature’s cycles, and the power of breath-led movement, helping participants cultivate strength, softness, and presence in their practice.

Hannah Rae – Resilience Coach & Nervous System Educator

Hannah is a resilience coach, dedicated to helping people navigate adversity and change, reclaim their authentic selves, and create lives aligned with their values. With a background in integrative somatic therapy, nervous system foundations, and mind-body resilience, she specializes in helping people move through stress, transition, and emotional overwhelm with practical, body-based tools. Hannah is the founder of Rewild You, a platform for mental wealth, emotional wellbeing, and personal transformation.