The Exhale Sessions
Transformation in 12 weeks
Private 1:1 coaching for the exhausted people-pleaser ready to breathe again
$2,497 · 12 weeks / Monthly Payment Available
what this is
This is where you learn to take up space without apologizing for it.
You've spent years being the one who accommodates, adjusts, makes room. The Exhale Sessions is where that stops. Over twelve weeks, we work through the Beautiful Boundaries framework in private sessions—untangling the patterns that taught you your needs were negotiable, and building something sturdier in their place.
What you get:
12 sixty-minute sessions (weekly or bi-weekly)
Unlimited Voxer support between sessions
A framework that works with your nervous system, not against it
The support to finally stop betraying yourself for other people's comfort
The Journey
How we move through the twelve weeks
This isn't a rigid program. It's a container built around how you actually live and process. Here's the journey:
Session 1
We map everything that's leaking
A full boundary audit—not surface-level, but complete. We identify every place you're giving yourself away and create a clear vision of what life looks like when that stops.
What happens:
- Finally see the full picture of where your energy is going
- Name the patterns without the shame spiral
- Get clear on what you actually want—not what everyone else needs from you
- Leave with a vision that feels possible, not like another thing to perform
Sessions 2–3
We find the beliefs keeping you stuck
The patterns didn't come from nowhere. We uncover the limiting beliefs running the show—the ones that taught you your needs were negotiable in the first place.
What happens:
- Uncover the "rules" you've been following without realizing it
- Understand why you keep saying yes when you mean no
- Start separating your worth from other people's comfort
- Feel the grip of old stories begin to loosen
Sessions 4–5
We explore what "yes" costs your body
Every inauthentic yes has a somatic signature. We examine what boundaries actually feel like in your nervous system—and what life without them has been costing you.
What happens:
- Recognize the physical cost of constantly accommodating
- Learn to trust the signals your body has been sending
- Understand why willpower alone hasn't worked
- Build a felt sense of what alignment actually feels like
Sessions 6–7
We design boundaries that fit you
Not scripts from the internet. Boundaries that feel true to who you actually are—ones you'll keep because they make sense for your life, your relationships, your capacity.
What happens:
- Create boundaries for the specific people and situations draining you
- Find language that sounds like you—not a therapy script
- Know exactly what to say when the moment comes
- Stop dreading the conversation before it even happens
Sessions 8–10
You practice in real life
You try your boundaries in the wild. We challenge any lingering beliefs that surface, adjust what needs adjusting, and build your confidence through lived experience.
What happens:
- Have someone in your corner when the hard conversations happen
- Debrief what worked and what didn't—without judgment
- Troubleshoot the moments where old patterns tried to take over
- Build real confidence from real experience, not pep talks
Sessions 11–12
We make it permanent
We dissect what happened when you tested your boundaries, celebrate what worked, and create a long-term plan so this becomes how you operate—not something you have to remember.
What happens:
- See how far you've actually come—without minimizing it
- Know what to do when old patterns try to resurface
- Have a plan for maintaining this without me
- Trust yourself to handle what's next
Your nervous system settles
When your body feels safe, everything shifts. You sleep better, react less, and think more clearly.
What Changes
What shifts by the end
This work isn't about becoming someone else. It's about becoming yourself again, without the weight.
You say no without guilt
Boundaries stop feeling like betrayal. They become the thing that lets you show up authentically for people you care about.
The exhaustion lifts
You're not managing everyone's emotions anymore. That energy comes back to you. You feel it immediately.
You trust yourself again
By the end, you're not asking permission to have needs. You know what you need and you take it.
Testimonials
What my clients say
"Before coaching, I was stuck in my head, second-guessing myself and afraid to speak up. Carie's caring way made me feel safe. For the first time, I'm not trying to be who everyone else wants me to be. I actually feel good about who I am and excited about my future."
Melanie
Teacher
"I thought my story was over. Carie helped me rewrite it, and I love this new chapter."
Stella
Artist
"I was afraid I'd never find my footing again. Now I'm confident, connected, and actually excited to go to work. I belong here, in every part of my life."
Mimi
Working Mom
"Through her coaching, I learned to trust myself and follow that North Star feeling that kept pulling me in a new direction. Carie helped me cut through all the doubt and insecurity so I could focus on creating a clear, realistic plan to get where I want to go. She's so patient and thoughtful, always giving me space to reflect and figure out what really matters to me. If you're scared to take a chance or make a big move, I can't recommend Carie enough—she'll help you find your courage and your path forward."
Zoar
Market Research
"Working with Carie has been a transformative experience. As an introvert, I struggled with setting boundaries and often found myself falling into the trap of people-pleasing. Carie's compassionate and insightful approach has helped me understand the importance of valuing my own needs while still being true to myself. Her sessions are engaging and filled with practical strategies I can apply in my daily life. I've gained more clarity and confidence. If you're looking to create healthier boundaries and overcome people-pleasing, Carie is the perfect guide."
Ekaterina
Photographer
"For years, I struggled to balance work and self-care, but with Carie's guidance, everything shifted. It's been a total game-changer. I'm not just getting more done, I'm actually enjoying my research and feeling more fulfilled."
Lauren
Grad Student
"I was skeptical about coaching at first, but I was desperate to finally put myself first—and I'm so glad I did. Carie made concepts like limiting thoughts so easy to understand, and her warmth and insight made her one of the easiest people to talk to."
Natalie
Benefits Manager
"Working with Carie has been one of the most empowering experiences in my professional journey. She provided practical tools on work-life balance, setting priorities, time management, and problem-solving—but also a space where I felt truly heard and supported. Because of her guidance, I've gained clarity on my goals, greater confidence in my decision-making, and a deeper sense of authenticity. I've learned to be kinder to myself and to embrace the value of showing up as who I truly am."
Lan J
Scientific Engagement
"Working with Carie has been a life-changing experience. Carie's patient and empathetic approach creates a coaching environment where I feel safe to be myself. I can tell that Carie deeply cares about me and the issues I bring to each session. I feel truly supported to discuss my struggles and dreams. Carie knows how to hold space and ask profound questions that help me address the blocks holding me back. She has helped me face life's challenges with more confidence and resilience which has helped me make sustained changes in my life. I look forward to each session with Carie and I highly recommend her to anyone who is looking for a safe space within which to begin making lasting changes in their life."
Cathy
Life Coach/Former Attorney
Before you decide
Everything you need to know before you begin
What's expected of me between sessions?
Coaching happens in our sessions, but the change happens in between. You'll leave each session with a "turtle step"—a small, real-world action to practice what we worked on. You choose your own step (with my help if you're stuck). This isn't busywork. It's how the work becomes yours.
Is there a payment plan?
Yes. You can pay in full or spread it across the length of your program. For bi-weekly sessions (6 months), that's $416/month. For weekly sessions (3 months), it's $832/month. We'll sort out the details after your consultation.
What if I'm not sure I'm ready for 12 sessions?
That's exactly what the free 30-minute consultation is for. We'll talk through where you are, what you're hoping to change, and whether this is the right fit. If you'd rather experience coaching with me first, you can book a Boundary Audit instead. If you decide to continue into the Exhale Sessions afterward, your audit counts as Session 1—and that credit never expires. Even if you take the audit in 2025 and start coaching in 2027, you still get the full discount.
What's your cancellation policy?
There are no refunds on completed sessions. If you need to cancel before finishing all 12, you can do so within 30 days of your second session and receive a prorated refund for the remaining sessions. Missed appointments can be rescheduled anytime within a year. I just ask for 24 hours notice when possible.
What kind of results do clients typically see?
My clients learn to speak up in meetings, say no to extra work without the guilt spiral, disagree with family members without crumbling, and stop being available to everyone at all hours. One client stopped answering her phone every time her boss pinged her after work—and nothing terrible happened. The results aren't dramatic overnight transformations. They're quieter than that: decisions that feel easier, conversations that don't require a recovery period, and a growing sense that your needs actually matter.
How do I know if I should choose private coaching or the group program?
Private coaching is for you if you want focused, one-on-one attention on your specific patterns, relationships, and situations. The Boundary Collective (group) covers the same framework but in a shared environment with other women doing the same work—it's a gentler investment and works well if you thrive with community. Not sure which fits? The consultation can help you decide.
Pricing & What’s Included
Exhale Sessions
12 sessions over 12 weeks
$2,497
Includes
- 12 sixty-minute private sessions (weekly or bi-weekly)—recorded so you can revisit any moment that landed
- The Beautiful Boundaries workbook to guide your work between sessions
- Unlimited async voice support when you need guidance before your next call
- A personalized Boundary Roadmap built from everything we uncover—delivered in your final session
- Your own client portal (Notion) where everything lives: session recordings, workbook, notes, and resources
- Access to all of it for one year
Not sure where to start?
This framework describes the journey. The coaching container is your support to walk it.