What a Shaolin Retreat in Romania Taught Me About Rooting, Resilience & the Power of Breath

Apr 30
5 min read

Updated: May 1

Personal Reflection · Mindset · Breathwork

By Samantha Flynn · iBreathe Community® 30th April 2026

The moment I saw Master Shi Heng Yi's Inner Mastery retreat in Romania, something in me just knew. I knew it was for me. So on 26th March off I trotted.

A journey into the mind, the breath, and the ancient Shaolin practices that teach you how to stay steady when everything around you (and inside you) is screaming to give up. It shifted things in me that I'm still integrating now.

The Art of Rooting — And Why I Wasn't Actually Doing It

One of the core teachings of the retreat was rooting. The practice of grounding yourself so firmly, physically and mentally, that external forces can't easily shake you. I've always understood the concept of rooting. It's woven into everything I teach and everything I personally practice. But this retreat held a mirror up and showed me how much I’d been missing when it comes to truly rooting myself.

“Root yourself” was repeated over and over again and each day it landed a little deeper. It’s easy to think you’re grounded… until something shows you there’s another level to it.

The practice itself involves holding specific stances for extended periods. At first, it feels like standing in suffering. Legs trembling. Muscles shaking. The mind doing everything it can to convince you to step out, sit down, stop. But that's the whole point. You don't step out. You stay present in the discomfort, breathing through it.

"Growth often happens in the space between wanting to give up and choosing to stay."

Since returning, rooting has become something I'm more conscious of in everyday moments, not just in a physical stance, but in how I respond to stress, conflict, and the pressures of daily life. The retreat didn't just teach me a practice; it showed me what I'd been missing. The concept of "rooting" and how it was delivered to the group seemed to of hit a core layer within me. Which I'm forever grateful for.

Mindset is the Training

Master Shi Heng Yi made something very clear throughout the retreat: the body follows the mind. When challenges come (and they will) the ability to stay steady and composed isn't a personality trait you either have or you don't. It's something you train.

Each evening, the room would open up for Q&A following Shi Heng Yi's talk. People brought their struggles and what struck me was how he held that space. There was no coddling, no soft-landing reassurance. Just real, direct, honest wisdom. As a space holder myself, I deeply admired it. He was completely transparent and unbothered by the weight of the room. That in itself was a masterclass.

Breath: The Bridge Between Mind and Body

It probably won't surprise you that breath was a consistent theme throughout. As someone who works with breath, I still left with new layers of understanding.

When someone struggled to match their breath with movement, or couldn't complete a full inhale, he reminded us that there is a reason we need to relearn how to breathe. He also mentioned the breath plays a vital role in activating chi — the vital energy within us. I think me and you can both agree, life can strip the chi from us. Stress, screens, disconnection — it all tightens us up and pulls us out of our natural rhythm.

Conscious, controlled breath brings us back. It always does.

Pan Gen — A Qi Gong Form Worth Knowing

One of the highlights of the retreat, and honestly, one of the greatest honours! Was learning Pan Gen directly from Master Shi Heng Yi. Pan Gen is one of the most traditional Qi Gong forms, and to learn it from someone of his calibre was something I won't forget. I absolutely love it, and have been keeping up my practice as often as i can.

The form is extraordinarily slow. The slower the movement, the better. Something he emphasised throughout. Every movement is an invitation to fill the body with chi, to breathe with intention, to let go of the rush that dominates modern life. In a world that constantly rewards speed, choosing slowness is almost a radical act. People often confuse slowness with doing nothing and I completely understand why. We've been conditioned to equate speed with productivity. But that's not how it works.

When you slow down and move with intention, you actually get more done. Not just physically, but mentally. You make better decisions. You respond rather than react. You stop wasting energy on noise. Slowness, done consciously, is one of the most productive things you can practice.

The traditional Shaolin exercises we worked through throughout the retreat built strength, flexibility, and endurance but they were never just physical. They were about cultivating patience and discipline. The body and the breath, working together.

Practicing Qi Gong to rebalance energy

Going Alone Was the Right Decision

Travelling to Romania alone meant stepping out of my comfort zone and walking into a room full of strangers from across Europe. As always when I do things like this, I meet incredible people. The shared experience of doing hard things together creates a particular kind of connection its always honest, and real. I'm grateful for every one of those conversations I had with the people I connected to.

And going alone meant there was nowhere to hide. No familiar face to check in with. Just me, the practice, and whatever came up. Which, as it turns out, was exactly what I needed.

"Master Shi Heng Yi acted as a mirror. Reflecting back the inner strength of each person"

Practical Takeaways You Can Use Today

Root yourself in moments of stress. Notice your posture. Plant your feet. Take a few slow, controlled breaths before you react.
Use your breath as a tool. Practice breathing techniques regularly. Not just when you're overwhelmed, but before you are.
Stay present in the discomfort. Growth lives just past the point where you want to give up. Stay uncomfortable it's more adventurous there!
Embrace silence and reflection. Inner clarity doesn't come from noise. Create space for it, even in small ways. Reduce the noise.
Train your mindset. The mind leads, always.
Slow down deliberately. Whether it's your movement, your breath, or your pace of life. Slowness is strength, not weakness.

People attended from all across Europe.

Why This Matters Beyond the Retreat

This retreat was a real reminder of how important it is to stay rooted. To find stability, even when everything around you is pushing back. And also… the courage it takes to sit in stillness. Especially when stillness feels uncomfortable, or even unbearable.

It brought me back to something simple but powerful. The body, the breath, and the mind aren’t separate. They work together. They’re one. And when you start working with that, instead of against it… everything begins to slowly shift.

Since my return, I have made a number of lifestyle changes and let go of a lot of weight I didn't realise my shoulders were carrying. One thing that really stood out for me was that Qi Gong brought awareness to parts of my body I’d been brushing off before. Little signals I wasn’t fully listening to.

Now I’m aware, I'm doing something about it. I’ve put a simple protocol in place, which includes stretches to improve alignment, along with herbs and supplements to support my energy and overall balance.

Nothing extreme, just being more in tune and taking action where it’s needed.

I’ll keep sharing as I go. I think it’s important to be open about this side of the journey too.

Hope you enjoyed the read!

Sammy x