Positively Real Podcast

We've all had those thoughts—“I'm not smart enough.” “I'm not valuable.” “I don't matter.” These limiting beliefs feel real because we've spent years collecting “proof” that reinforces them. But just because we believe something doesn't make it true. In today's episode, I'm breaking down:✨ Where limiting beliefs come from and why they feel so convincing.✨ How to process emotional triggers so you can respond instead of react.✨ A powerful autosuggestion ritual to help rewire your subconscious mind and shift the story you tell yourself. PLUS, I'm sharing why group coaching is such a game-changer for transformation and how healing in community makes all the difference. Hit play and start rewriting the BS lies your mind has been telling you! What You'll Learn in This Episode:

Hello, my beautiful friends! Today, we're diving into a habit that's sneaky, sticky, and oh-so-familiar: shoulding on ourselves. In this episode, we're talking all about the "shoulds" that weigh us down—the external pressures, internal beliefs, and societal narratives that tell us we should be doing more, achieving faster, or feeling differently than we do. Sound familiar? Don't worry—I've got you covered with practical steps to shift from "should" to want and feel more aligned and present in your life. What You'll Learn: What "shoulding" actually means: Why we place unrealistic expectations on ourselves and how it leads to guilt, frustration, and burnout. The sneaky sources of "shoulding": From family expectations to social media comparisons, we'll explore where these patterns come from. How to break free from the "should" cycle: Learn how to notice, question, and reframe your "shoulds" into authentic desires that align with your core values. Key Takeaways: Awareness is everything: Start by noticing your "should" statements. Where are you placing pressure on yourself to meet someone else's standards? Shift from "should" to "choose": Instead of "I should go to yoga," try "I choose to go to yoga because it makes me feel good." Feel that difference? Curiosity over guilt: When you catch a "should," get curious: "Where did this belief come from? Is it mine, or did I inherit it?" Redefine success on your terms: Your success isn't measured by how much you do but by how aligned, present, and fulfilled you feel. Here's a challenge for you: Make a list of every "should" that pops into your head this week. Then, question each one: Why do I feel this way? What would I choose instead? And remember my favorite mantra: You are exactly where you're meant to be. Links & Resources: Follow me on Instagram: @brittnyking_ Join my 6-week Breathwork Integration Coaching Series to dive deeper into self-trust and transformation. DM me for details! Share your reflections with me! Send a voice note, DM, or tag me on social media—I'd love to hear from you. Subscribe to the podcast so you don't miss an episode! If this episode resonated with you, share it with a friend who might need a little less "should" in their life. Until next time, trust the timing of your life—you're right on time, my friend.

Welcome back, my beautiful friend! Today's episode is about something we all face—the unknown—and how to lean into self-trust when things feel uncertain. Uncertainty is always present in relationships, careers, motherhood, or personal growth. But here's the thing: you don't need to have it all figured out. You just need to trust yourself to figure it out as you go. I share my journey of embracing the unknown, especially in motherhood, and how perfectionism can sneak in and make us believe we need to have a perfect plan. Spoiler alert: we don't! I also share a powerful client story about how they embraced the unknown and came out stronger than ever. We wrap up with a guided exercise to help you anchor into self-trust and a few key takeaways to help you shift your mindset around uncertainty. Let's lean into the messy middle, release perfectionism, and remind ourselves that the unknown is where all the magic happens. What You'll Learn in This Episode: How motherhood (and life!) constantly invites us to embrace the unknown Why perfectionism holds us back and how to release it The power of trusting yourself through uncertainty A guided breathwork exercise to help you cultivate self-trust Three actionable takeaways to help you move forward with confidence 3 Key Takeaways: Practice Presence: Shift your focus from controlling the outcome to fully showing up in the moment. Reframe Self-Doubt: Instead of thinking, “I don't know enough,” remind yourself, “I am learning as I go.” Lean into Trust: Ask yourself, “Where in my life am I waiting for certainty instead of taking the next step?” Links & Resources: Follow me on Instagram: @brittnyking_ Join my 6-week Breathwork Integration Coaching Series to dive deeper into self-trust and transformation. DM me for details! Share your reflections with me! Send a voice note, DM, or tag me on social media—I'd love to hear from you. Subscribe to the podcast so you don't miss an episode! Let's Connect: If this episode resonated with you, I'd love to hear from you! Screenshot this episode and tag me on Instagram, or send me a DM with your biggest takeaway. And if you haven't already, be sure to subscribe, rate, and review the show—it helps more people find their way to alignment.

I'm excited to share my conversation with Dr. Keiko Finnegan of Kinfolk Optimal Living, a health studio in Scottsdale, AZ. I had the honor of being interviewed by Dr. Keiko for Kinfolk's YouTube channel, and I can't wait to share our conversation with you! Our conversation is all about transformation—personal, emotional, and deeply subconscious. I talk about my business journey, from walking away from my job in 2018 to becoming a full-time coach, and the pivotal experiences that reshaped how I see mindset work, healing, and motherhood. Dr. Keiko and I discuss the beliefs we unknowingly carry, how they shape our lives, and why true change starts with the body, not just the mind. If you feel like you're constantly falling back into old patterns or navigating major life shifts—especially in motherhood—this episode is for you. I share the tools that helped me break cycles, regulate my nervous system, and step into my most aligned self. Because when we heal ourselves, we change everything. What You'll Learn in This Episode: Why subconscious beliefs hold more power than we realize The role of breathwork in emotional and nervous system regulation How motherhood can be the greatest invitation for healing Practical tools for processing emotions instead of suppressing them How to reconnect with yourself when life feels overwhelming Links & Resources: Follow me on Instagram: @brittnyking_ Visit the Kinfolk Optimal Living website Follow Kinfolk on Instagram: @kinfolkoptimalliving Subscribe to the podcast so you don't miss an episode! Let's Connect: If this episode resonated with you, I'd love to hear from you! Screenshot this episode and tag me on Instagram or send me a DM with your biggest takeaway. And if you haven't already, be sure to subscribe, rate, and review the show—it helps more people find their way to alignment.

Well, hello, my friends! I'm here with a quick dose of inspiration to brighten your day. Let's talk about something we all experience—stress. It's easy to feel like stress runs the show, but guess what? It doesn't have to. Today, I'm here to remind you that you hold the power to navigate life's chaos with ease and confidence. By shifting how we think about stress, we can take simple, effective steps to feel more grounded and in control. We're busting the myth that calm is the goal and embracing the truth: a healthy nervous system is about adaptability, not perfection. I'll share practical, easy-to-use tools to help you move through those moments of fight or flight and return to a place of peace. Let's dive in, because you are so much more capable than you think. What You'll Learn in This Episode: Why chasing calm isn't the goal. How to get from stressed out to feeling safe and steady. My favorite regulation tools: double exhalation breathing, orienting to your environment, grounding with your senses, and shaking it off. Links & Resources: Follow me on Instagram: @brittnyking_ Join the Awaken and Align Experience: HERE Subscribe to the podcast so you don't miss an episode! Let's Connect: If this episode resonated with you, I'd love to hear from you! Screenshot this episode and tag me on Instagram or send me a DM with your biggest takeaway. And if you haven't already, be sure to subscribe, rate, and review the show—it helps more people find their way to alignment.

Episode Summary: Feeling a little behind as we step into 2025? You're not alone. In today's episode, we're throwing out the pressure-filled approach to goal setting and inviting you into something deeper: alignment, clarity, and intention. Whether you're still figuring out your goals or feeling a little overwhelmed already, this episode will help you create a year that feels good—not just looks good. I'll share why protecting your peace, setting boundaries, and being intentional about your energy are game-changers. Plus, I'll give you a sneak peek into my upcoming Awaken and Align: Vision Board Experience—an invitation to create a vision that's rooted in your values, well-being, and what truly matters to you. What You'll Learn in This Episode: Why you don't need to have it all figured out right now. How to protect your peace by saying no to what doesn't serve you. The power of boundaries (with others and yourself!) in creating space for what matters. How being intentional about what you consume—from media to relationships—affects your well-being. Why aligning your goals with your values is the key to a sustainable, fulfilling year. Join the Awaken and Align: Vision Board Experience: Ready to create a vision for your year that feels aligned, not overwhelming? Join me for the Awaken and Align: Vision Board Experience, where I'll guide you through a process of reflection, intention setting, and vision creation—all in a supportive, inspiring space. Sign up here Links & Resources: Follow me on Instagram: Brittnyking_ Join the Awaken and Align Experience: HERE Subscribe to the podcast so you don't miss an episode! Let's Connect: If this episode resonated with you, I'd love to hear from you! Screenshot this episode and tag me on Instagram or send me a DM with your biggest takeaway. And if you haven't already, be sure to subscribe, rate, and review the show—it helps more people find their way to alignment. Cheers to creating a life and year that feels as good as it looks.

As the year winds down, it's easy to feel overwhelmed with all the demands and expectations. In this episode, we'll explore: Why the end of the year feels so heavy. How to recognize overwhelm as a powerful messenger. Simple strategies to ground yourself, find clarity, and realign with your values. I also share a special invitation to my Awake and Align: Vision Board Experience—a transformative way to start the year with purpose and set intentional goals for the next one. What You'll Learn in This Episode: The common reasons why end-of-year overwhelm happens. Four actionable steps to navigate and process overwhelm effectively. How to reflect on the year with curiosity instead of judgment. Resources Mentioned: Awake and Align: Vision Board Experience – Join this immersive workshop to step into 2025 feeling clear, aligned, and empowered. Free breathwork mediation: I am worthy of rest Follow & Connect: Instagram: @brittnyking Website: Brittnyking.com

As we close out 2024, it's time to pause, reflect, and honor everything this year has brought us—the moments that made us smile, the challenges that made us grow, and the lessons that shaped who we are today. In this episode, we're diving into a heartfelt year in review. I'll share my personal highlights and lowlights, the unexpected lessons along the way, and how I'm using these reflections to step into 2026 with clarity and intention. Plus, I've got some reflection questions for you to explore your own journey and set the tone for an incredible new year. What You'll Learn in This Episode: How to reflect on your year with curiosity (not judgment). Why both the highs and the lows are equally important for growth. The key lessons I'm taking from 2024 into 2025. Practical questions to help you uncover your own highlights, lowlights, and intentions for the new year. Reflection Questions to Explore: Your 2024 Year in Review What's one moment from this year that made you feel truly alive or joyful? What challenge pushed you to grow the most? If you could name one theme for 2024, what would it be? Your Intentions for 2025 What's one word or phrase you want to guide your new year? What's a lesson you learned this year that you'll carry forward into 2025? What are you most excited to create, explore, or experience next year? Take Action:Grab your journal, a quiet moment, and dive into these questions to reflect on your year. This simple practice can help you gain clarity, celebrate your wins, and transform your challenges into valuable lessons as you move into 2025. Let's Connect: Have a reflection or insight to share? I'd LOVE to hear it! Send me a message or tag me on social media [@brittnyking_ Don't forget to subscribe to the podcast so you never miss an episode! Thank you for being part of my 2024 journey. Here's to stepping into 2025 with open hearts and big dreams! Listen now and start reflecting!

The holidays are here, and with them comes a whirlwind of excitement, joy, and often stress. In this episode, we explore shifting from forcing perfection to flowing through the season with ease and calm. Discover actionable tools to regulate your nervous system, set boundaries, and stay present amidst the hustle. Whether navigating social gatherings, managing expectations, or simply trying to soak in the magic of the season, this episode will equip you with strategies to embrace flow, not force. What You'll Learn in This Episode: How holiday stress affects your nervous system. Signs of nervous system dysregulation and how to notice them. Practical tips for staying grounded, including breathwork, grounding exercises, and self-soothing techniques. How to set boundaries and say “no” with grace to protect your energy. Reframing holiday stress and letting go of perfection. Simple practices to embrace joy, connection, and rest this season. Affirmation for the Season: "This season, I choose flow over force, presence over perfection, and calm over chaos." Free Resource: Download the “Flow, Not Force” Holiday Checklist, featuring all the nervous system regulation tips and tools mentioned in this episode. Connect with Me: Instagram: @brittnyking_ Website: www.brittnyking.com Email: hello@brittnyking.com Work With Me: Want more support in staying calm and aligned this holiday season? Join my upcoming breathwork session. Sunday, Dec 15 at 7 pm - Virtual Sunday, Dec 22 at 1:45 pm - in personSave the date: vision board experience like no other Jan 11

In today's episode, I want to talk about something so many of us struggle with: gratitude. When life gets tough, whether it's grief, anxiety, trauma, or burnout, it can feel like gratitude is just out of reach. And on top of that, the societal pressure to “just be grateful” can make you feel even worse when you can't tap into that feeling. I've been there. I've felt that disconnect. But here's the thing: gratitude doesn't happen by simply thinking positively. It comes after you've allowed yourself to feel all the messy, difficult emotions, like grief, anger, and confusion. Only then can you start to open the door to real, embodied gratitude. In this episode, I'll walk you through: Why it's so hard to feel grateful when you're struggling with mental health. How toxic positivity and societal pressure just make things worse. The power of mindfulness and breathwork in reconnecting with gratitude. Simple, practical steps you can take to start cultivating gratitude, even when it feels impossible. Gratitude isn't about avoiding tough emotions. It's about honoring all of them—because when you do, the light starts to shine through. It's okay if you're not feeling grateful right now. You're not alone, and you're not broken. There's always support waiting for you. Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

This week, I'm re-airing one of my favorite money episodes feels especially relevant as we head into the holiday season. The insights shared are as impactful as ever, making it the perfect time to revisit. Whether you're tuning in for the first time or catching it again, I hope you enjoy this episode as much as I do! Is overspending impacting your happiness? In this episode, I'm joined by money mindset and management coach Paige Pritchard to explore how to identify if your spending habits are problematic and strategies to address them. Paige shares her financial journey, from spending away her $60,000 salary to understanding the motives behind her habits and transforming her finances. She paid off $40,000 in student loans, cash-funded her MBA, purchased a house, and built a six-figure investment portfolio. Now, as a certified life coach, Paige empowers other women to overcome impulse shopping and overspending. Tune in to hear: The money mistakes we made and the lessons we learned Which money rules to ignore and which to follow A quick social media mindset fix to help curb overspending Why buying feels so rewarding – and how to fight it Connect with Paige: Instagram: @overcoming_overspendingWebsite: www.overcomingoverspending.comPodcast: The Money Love Podcast Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

In this episode, we explore focusing on what you can control and releasing what you can't, and how this approach can empower you to take intentional actions while reducing stress and anxiety. We dive deep into how this mindset shift impacts your nervous system, offering a more grounded way to respond to life's challenges. You'll walk away with practical exercises and insights to help you navigate overwhelming emotions and find clarity in your daily life. The Control Paradigm Understanding what we often try to control. The impact of focusing on the uncontrollable (stress, anxiety, and burnout). Shifting Focus to What You Can Control Identifying what's truly in your control, such as your reactions, boundaries, and actions. Exercise: The Circle of Control—A simple activity to visualize and separate what you can and cannot control. Addressing and debunking the idea that focusing on what you can control leads to complacency. Instead, it drives intentional, meaningful action. The Nervous System Connection How the nervous system responds to feeling out of control (fight, flight, freeze). Shifting toward a state of regulation and safety. Exercise: Grounding practice to remind yourself of what you can control and create a sense of calm. Tools for Practicing Control and Letting Go Journaling prompts for clarity and self-reflection. Setting intentions before challenging situations. Exercise: Daily Reflection Ritual to track what you can and cannot control, and how it affects your responses. Tangible Exercises for Listeners Circle of Control Exercise: Draw a circle and write down what you can and can't control. Grounding and Anchoring Practice: Breathing exercise with affirmations to focus your mind. Daily Reflection Ritual: End-of-day reflection on what you tried to control and what you effectively controlled. Focusing on what you can control empowers you to act with intention and clarity, reducing anxiety and stress. It's not about giving up but about channeling your energy where it truly matters.Tune in!Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

What would it mean to you to find financial peace? For Brad Nelson, financial peace means more than just freedom from debt—it's about living without the constant stress of money worries and being able to focus on what truly matters. Brad has dedicated his life to helping people achieve this kind of freedom, bringing a fresh and practical approach to personal finance that challenges today's popular thinking around debt. Through his podcast, The Debt Free Dad, his speaking engagements, social media, and his online membership program, Roots of Personal Finance, Brad has helped his community save and pay off tens of millions of dollars, showing that financial control is possible for everyone. In this week's episode, I sit down with Brad to discuss: The Road to Financial Freedom: Brad opens up about his early financial struggles—credit card debt, lifestyle inflation, and the paycheck cycle. He explains how “failing forward” helped him pay off debt, redefine his lifestyle, and build a business dedicated to helping others do the same. The Stress Behind the Spend: A staggering 73% of Americans say money is their top source of stress. Brad shares insights on how impulse buys, mixed financial messages, and a lack of budgeting keep people trapped in stress cycles. Practical First Steps to Financial Control: From tracking expenses to the “debt snowball” method, Brad lays out simple, powerful steps for building a lasting financial plan. Money and Relationships: Brad dives into the sensitive subject of money and partnership. He shares tips for opening up honest financial conversations with loved ones and how aligning on money goals can strengthen relationships. Resilience through Tragedy: Brad shares the powerful story of his wife's passing and his daughter's medical journey, explaining how his financial preparedness allowed him to focus fully on family and healing during these difficult times. This episode is packed with practical advice and real-life stories that will inspire you to take control of your finances, no matter where you're starting. Brad's story proves that financial peace is possible—and it's closer than you might think. Tune in, and take that first step towards your financial peace. Connect with Brad:Instagram: @debtfreedadWebsite: www.debtfreedad.com Podcast: The Debt Free Dad Podcast Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

I'm so excited to share today's episode with you because it's all about relationships—something that's been a huge part of my growth journey. I'm sitting down with the amazing Charisse Cook, an attachment-based psychotherapist and author with over twenty years of experience in relationship dynamics. She is also an online educator with a mission to mend the fabric of relationships through understanding and emotional resilience. Charisse's approach to therapy is deeply rooted in adult attachment theory, offering a compassionate lens through which to view and transform one's relational universe. Our conversation dives into how our attachment styles shape how we love, connect, and relate to others. Charisse offers incredible insights into emotional resilience, healing from past relationship patterns, and building secure, fulfilling connections. Trust me, this conversation is full of tools and strategies that will help you show up in your relationships with more understanding and compassion—both for yourself and others. Key Takeaways Attachment Theory 101: The fundamentals of attachment theory, how it influences our relationships, and why it's gaining mainstream attention. Healing from the Past: How past relationship patterns affect current behaviors and the importance of emotional resilience in healing and growth. Emotional Regulation & Maturity: Learn how emotional regulation can help you manage reactivity and create healthier relationships, and why emotional maturity is essential for lasting connections. Shadow Work in Relationships: Exploring and accepting the darker parts of ourselves to improve relationship dynamics. Dealing with Disappointment: Discover how unmet expectations lead to disappointment in relationships and how to distinguish between healthy boundaries and unrealistic expectations. Practical Tools for Relationship Growth: Charisse shares insights from her new book, offering practical guidance for addressing anxious and avoidant attachment styles, improving communication, and fostering emotional security. Connect with Charisse:Instagram: @charissecookeWebsite: www.charissecooke.comHer new book: The Attachment Solution Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

Do you ever feel like you're not good enough, even when you're succeeding? In this episode, I'm joined by the incredible Kamini Wood, who specializes in helping high achievers break free from imposter syndrome and self-sabotage. Kamini is a certified life coach, best-selling author, and founder of Live Joy Your Way and AuthenticMe®. She helps high-achievers overcome self-doubt, limiting beliefs, and people-pleasing behaviors to lead more fulfilling personal and professional lives. Growing up as a first-generation American, she experienced the pressure of seeking external validation, which inspired her journey of self-discovery. Now, she empowers others to reclaim their authenticity, heal their relationships with themselves, and stop outsourcing their self-worth. She holds certifications in life coaching, wellness, high-performance coaching, and conscious parenting. Kamini's unique approach helps her clients achieve personal and professional fulfillment. In our discussion, we explore the impact of imposter syndrome and how it stems from feelings of "not being enough" or "not deserving." Kamini provides practical strategies for recognizing and addressing these feelings by reconnecting with your core self and values. We also discuss self-sabotage as a form of self-protection and how to break free from it. Key Takeaways: Imposter syndrome often originates from limiting beliefs of not being good enough or deserving of success. Self-sabotage is a form of self-protection, often used to prevent failure but ultimately hinders growth. Kamini emphasizes the importance of self-compassion and learning to honor your feelings and emotions without judgment. Breaking free from the cycle of self-doubt requires self-awareness, re-aligning with your values, and taking small steps toward self-leadership. Healing your relationship with yourself allows you to model healthy behavior, particularly for your children, as Kamini realized through her journey of motherhood. Connect with Kamini:Instagram: @itsauthenticmeWebsite: www.kaminiwood.comFree e-book on Limiting Beliefs Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

In this episode, we uncover the transformative process of healing trauma, discovering one's true self, and building intimate connections with renowned intimacy expert, Allana Pratt. As a global media personality and trusted authority on healing heartbreak, living authentically, and attracting profound relationships, Allana has helped countless individuals transform their lives. She's the author of six books, has interviewed icons like Whoopi Goldberg and Alanis Morissette, and hosts the popular podcast Intimate Conversations. In the latest season, Allana guides listeners through 'Becoming the One' to 'Find the One' which 'Awakens the One.' With raw vulnerability, Allana shares her experiences with trauma, self-loathing, and relationships, shedding light on the subconscious patterns that shape our lives. She discusses the concept of "into me I see" and how true intimacy begins with a relationship with oneself. Throughout the episode, we discuss how unhealed trauma can manifest in various aspects of our lives—whether through romantic relationships, business interactions, or even physical symptoms. Allana shares powerful insights on how psychedelic somatic therapy (PSI) helps clients address subconscious trauma, guiding them to integrate their emotional pain and reconnect with their bodies. By focusing on somatic healing, she empowers listeners to break free from limiting beliefs and embody their true selves. Key Takeaways: True intimacy starts with developing a deep connection with yourself. Subconscious trauma, often stored in the body, drives many of our relational patterns and choices. Healing trauma isn't just about talk therapy—it's about embodying your experiences and working through them on a physical and emotional level. Somatic therapies, like PSI, allow for the release and integration of deep-seated trauma in a safe and supportive environment. The importance of self-compassion, especially in the face of difficult emotions, and how fully acknowledging and embracing your feelings can lead to profound healing. Reconnecting with your body is a crucial step to breaking free from patterns of self-loathing, shame, and disconnection. Join us for this powerful episode as we explore how embracing our bodies and emotions can lead to deeper intimacy and a more fulfilling life. Connect with Allana:Instagram: @allanaprattWebsite: www.allanapratt.comFree Gift: Top 5 MistakesBecome the One Course Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

In today's episode, I'm stepping out of my postpartum cocoon to give you a little life update and share some golden insights about relationships. From navigating the transition of adding a second child to our family to reflections on how relationships—both with ourselves and others—are shaped by our thoughts and beliefs, this episode is packed with value! We'll explore what it means to let go of expectations and “shoulds” in our relationships, and I'll share practical tips on how you can cultivate thriving connections in every aspect of your life. Tune in for personal reflections, relationship wisdom, and actionable takeaways that you can start applying today! Key Takeaways: Personal Life Update:Hear about the arrival of baby Connor, how life has changed with two kids, and how my postpartum journey feels different this time around. The Most Important Relationship – The One with Yourself:Relationships are a reflection of our thoughts and beliefs. But what happens when we start by nurturing the relationship with ourselves? We'll dive into how your self-talk impacts every relationship in your life. Dropping the “Shoulds” in Relationships:Many of our frustrations in relationships come from the expectations we place on others. I'll break down why letting go of the “shoulds” is essential for creating deeper connections and less disappointment. Acceptance – The Secret to Thriving Relationships:Acceptance doesn't mean allowing others to walk all over us—it means accepting people for who they are while maintaining healthy boundaries. Discover how this mindset can transform your relationships. Practical Exercise:In this episode, I also guide you through a practical exercise to drop the “shoulds” in your relationships. You'll learn how to: Identify the hidden expectations you hold about others. Reflect on how these expectations impact your feelings and behaviors. Reframe your thinking to release these “shoulds.” Take action to create more fulfilling relationships. Journal Prompts:To deepen your reflection, I've also included journal prompts in the episode to help you explore: How you talk to and treat yourself. The expectations you hold in your relationships. How to practice more self-compassion and acceptance. Access the journal prompts here. Call to Action: As you listen, take some time to reflect on your relationships—both with yourself and others. What "shoulds" are you ready to let go of? How can you show up with more acceptance and kindness this week? Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com If this episode resonated with you, please take a moment to leave a review or share it with a friend who could benefit from this message. I love hearing from you!

In this episode, I had the pleasure of speaking with Abby Medcalf, a true relationship maven. Abby is a psychologist, author, podcast host, and TEDx speaker who has been helping people navigate the complexities of relationships for over 35 years. She's worked with organizations like Google, Apple, AT&T, and Kaiser, and has been featured in The New York Times, Women's Health, and Psychology Today. She's the author of the #1 Amazon best-seller Be Happily Married, Even If Your Partner Won't Do a Thing and host of the top-rated Relationships Made Easy podcast, which has reached listeners in over 170 countries. Needless to say, she's a powerhouse of relationship wisdom! During our conversation, Abby shared profound insights into why so many of us struggle in relationships—whether with our partners or ourselves—and how we can shift from fear-based actions to love-based intentions. One of the most eye-opening moments was our discussion on competition in relationships. It's such a common dynamic, but we explored the damaging thought process of, "If you're on the other team, I don't want you to win, because that means I lose!" This mindset often leads to disconnect, but Abby shows us it doesn't have to be that way. Join us to learn about: Reframing the competition mindset The importance of defining your standards The brain's role in filtering information Setting boundaries that actually work Building a relationship with yourself first Outsourcing & letting go of perfectionism We all want to feel loved, supported, and appreciated in our relationships, but unspoken expectations often lead to disappointment. Abby's advice? Focus on defining your standards, setting clear boundaries, and showing up for yourself first. When we operate from a place of love, not fear, everything else falls into place. Tune in to get some incredible insights into how to create the love and connection you truly desire! Connect with Abby:Instagram: @abbymedcalfthrivingWebsite: www.abbymedcalf.comPodcast: www.abbymedcalf.com/podcastBooks:Be Happily Married Even If Your Partner Won't Do A ThingBoundaries Made Easy: Your Roadmap to Connection, Ease and Joy Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

In today's episode, I'm excited to sit down with one of my incredible former clients, Rachel Richards, a family photographer and filmmaker, to share her amazing transformation story. When Rachel and I first connected at a panel on mompreneurs, she had just gone full-time with her photography business and was searching for guidance. What started as a simple consultation call quickly evolved into a journey that completely shifted how Rachel approached both her work and her life. Rachel opened up about how our coaching sessions helped her identify and overcome deep-seated challenges that were impacting her business. We dive into the hesitations she had when she first started, the hustle culture that had taken over her life, and how, through our work together, she learned to slow down, reclaim her personal power, and tap into her creativity like never before. Rachel's story is one of vulnerability, growth, and finding balance. From breathwork to building awareness around her work habits, Rachel shares how these tools helped her shift from constantly hustling to feeling more in control, balanced, and creative. Her journey is a powerful reminder that sometimes the biggest breakthroughs come when we slow down and look within. If you're feeling stuck in your business or life and are ready for a transformation, Rachel's story will inspire you to make space for growth and find the answers you've been searching for. Join us to: Discover how Rachel uncovered a major issue that had been affecting her client interactions for over a year—in just one consultation. Hear about the mindset shifts that moved her from rigid business strategies to a more intuitive, balanced approach. Learn how she broke free from the hustle culture and embraced a slower, more fulfilling pace in both her business and life. Understand the importance of vulnerability in creative work and how Rachel encourages it in her clients. Explore how breathwork helped unlock her creativity and tap into her full potential. Gain practical tips on setting boundaries, like taking a day off each week and limiting work hours to create a sustainable routine. Connect with Rachel:Instagram: @rachelrichardsphotofilmWebsite: www.rachelrichardsphotofilm.comEmail: hello@rachelrichardsphoto.com Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

Have you ever felt a moment of synchronicity when meeting someone, as if you were meant to know them? That's exactly what happened when I first met Sanja. I was leading a breathwork session for a dance class she was attending, and as the session ended, she approached me and said, “I don't know what just happened, but I feel like we're supposed to work together.” Join me to hear more of Sanja's story in this interview, where she shares what she gained from coaching, including how she: Developed tools to handle middle-of-the-night worries Shifted her beliefs around money Learned how to stop saying no to herself Discovered the secret behind how others seem to live with ease If you're ready to explore new perspectives, challenge your beliefs, and find your own tools for personal growth, this conversation is for you. Don't miss out on Sanja's inspiring journey! Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

“That's why I know I'm on the right path.” Knowing we're on the right path is a gift, but getting there isn't always easy. It takes reflection, guidance, and sometimes a little help from someone who can see the bigger picture. In this episode, I sit down with Megan McGahan to explore her journey from feeling lost to finding her purpose through coaching. Megan shares how coaching became the key to ensuring she wasn't just on a path, but on the right one. Megan is a mental health educator and coach dedicated to supporting moms. She facilitates workshops on mental wellness, helping mothers find purpose and contentment in their lives. With a deep understanding of the challenges moms face, Megan empowers them to achieve greater balance and fulfillment. Join us to discover how coaching helped Megan: Identify the skills she already possessed that were vital for her business dreams Clarify who her dream clients were Shift her mindset about her business Navigate through her fears Build the confidence to launch her business Connect with Megan:Instagram: @the_maternal_mentality Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

We're mixing things up this week! I had the pleasure of being interviewed by Alicia Wolf on her podcast, Boldly You, and I can't wait for you to hear it! Alicia is the founder and visionary behind the Integrate Well Coaching + Consulting. She helps high-achieving women live and lead their lives with more purpose, authenticity, and fulfillment. Alicia created her podcast from her experience of re-designing and transforming her life. From working in corporate America to starting multiple successful businesses and moving her family to the jungle. Alicia walks the talk! On Boldly You, Alicia connects with incredible individuals all over the world who have gone after their dreams and achieved new possibilities! In this episode, Alicia Wolfe interviews Brittny King, a life and business coach, about redefining success and tapping into one's fullest potential. They discuss the importance of creating one's definition of success, separate from societal expectations, and the impact of limiting beliefs on personal growth. Brittany shares her gift of seeing people's potential and helping them remember their true essence. They both highlight the importance of self-discovery and self-acceptance in living a fulfilling life. In this conversation, Brittny and Alicia discuss the importance of finding one's enoughness, authenticity, and potential. They explore the themes of fear, safety, and grounding, and how these factors can hold women back from embracing their true selves and reaching their full potential. The conversation provides practical advice on how to explore and overcome these challenges. Connect with Alicia:Instagram: @aliciawolfeWebsite: www.integratewell.co Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

"Healing is not about fixing what is broken. It's about finding peace in what is, right now." This final episode on healing is brief but designed to be a reminder that you can come back to whenever you need encouragement. We explore the idea that healing is not a goal to achieve but a continuous journey to embrace. Many of us approach personal healing as if it's a home improvement project. We identify what we believe is "broken" and set out to "fix" it. This mentality, while common, can create immense pressure and stress, leading us to focus on our flaws rather than fostering self-acceptance. The Myth of the Home Improvement Project When we see healing as a linear process with a clear end goal, we may fall into the trap of believing that once we fix a part of ourselves, we will be whole. This can stem from deeply ingrained beliefs that there's something wrong with us or that we are not enough as we are. But true healing is about integrating our experiences into our lives in a way that allows us to move forward with greater self-awareness and compassion. Reframing Healing as a Journey Healing is about growth, experiences, and learning along the way. Self-compassion plays a crucial role in this journey. It doesn't let us off the hook from learning and growing; instead, it provides the emotional safety to explore and develop. On the other hand, judgment and shame can paralyze us, preventing growth and making us feel stuck. Here are a few practical tips for cultivating self-compassion: Treat yourself with the same kindness and understanding as you would a friend. Recognize that imperfection is a part of the shared human experience. Practice mindfulness by staying present with your thoughts and feelings without judgment. Embracing the Present Moment Mindfulness helps us stay connected to the present moment, which is crucial for acceptance. One powerful tool for practicing self-compassion is the "Compassion Break" by Dr. Kristin Neff. Here's how you can try it: Mindfulness: Acknowledge the difficulty you're experiencing by saying to yourself, "This is a moment of suffering." Common Humanity: Recognize that suffering is a part of life by saying, "Suffering is a part of the shared human experience. I am not alone." Self-Kindness: Offer yourself kindness by placing your hand over your heart and saying, "May I be kind to myself in this moment." Feel the warmth of your hand and let it remind you of the compassion you deserve. This simple practice can make a profound difference in how you relate to yourself during difficult times. Healing is not a destination but a continuous journey of self-discovery and growth. By reframing our mindset, practicing self-compassion, and embracing the present moment, we can find peace in where we are right now. Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

In this episode, I am honored to welcome Rabbi Judy Greenfeld, a concierge Rabbi & Cantor, lifelong entrepreneur, and co-author of two insightful books: Minding the Temple of the Soul and Entering the Temple of Dreams. These books integrate ancient wisdom with contemporary personal development practices, offering a fresh perspective on spirituality and healing. As the founder of Nachshon Minyan, a community geared toward unaffiliated Jews, Judy is committed to helping forward-thinkers rewrite their negative stories about faith. Through personalized daily spiritual practices, she guides individuals toward finding deeper meaning and purpose. Join us for a discussion on: How to uncover your purpose in life Ways to process emotions through movement Judy's emotional nonnegotiables Rabbi Judy Greenfeld is here to support you on your healing journey, no matter what you're going through. She's offering a complimentary 15-minute discovery call—just follow her on Instagram and send her a DM to schedule your session. Connect with Judy:Instagram: @rabbicantorjudyWebsite: www.rabbicantorjudy.orgFacebook: https://www.facebook.com/cantor.greenfeld Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

For our second episode on healing, I sit down with Erin Panzarella, a trauma-informed Spiritual Mentor and Quantum Healer. Erin is certified in a variety of spiritual modalities including Reiki, Akashic Records, Neuro-Linguistic Programming, Breathwork, Kundalini Somatics, Human Design, Hypnosis, and Past Life Regression. She has developed a unique methodology that combines these practices with her intuition to help her clients create profound changes in their lives. Erin's mission is to bring balance back to the physical, emotional, mental, and spiritual bodies, turning challenges into opportunities for a soul-aligned life. Erin shares her journey with me, including how her mother, a Reiki master and teacher, influenced her path despite her initial resistance. We discuss the importance of balancing spiritual practices with our human experiences and the tools and techniques that can help us recognize and incorporate spiritual moments into our everyday lives. Erin's Journey & Background: Understanding that survival isn't our only purpose; we can cultivate peace and happiness. The impact of early childhood experiences (ages 0-7) on our perception of the world. How we, as children, absorb everything around us without the capacity to filter or understand that not everything is about us. Healing Modalities: Hypnosis: How Erin uses hypnosis to guide clients into a suggestible state with intention and validation. Breathwork: The power of conscious connected breathwork in healing and transformation. Kundalini Yoga: Incorporating Kundalini yoga to foster a deeper connection with oneself. Creating Safe Spaces: The importance of creating safe and supportive environments for healing. Handling Triggers and Emotional Responses: Practical advice on what to do when triggered. The importance of 'shaking it off' and why this practice helps. Channeling and Spiritual Guidance: An introduction to channeling and how Erin guides her clients in starting their channeling practices. Connect with Erin:Instagram: @erinpanzarellaWebsite: www.erinpanzarella.comFree Resources: Human Design 12-Page Report & Akashic Records Meditation Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

This episode is the "Notice That & Then What" meditation from the full "My Healing Journey" podcast episode. The recording includes only the meditation, allowing you to return to it whenever you need to reconnect with your body and emotions.

Welcome to the first episode of our next series on healing. Today, I'm diving deep into my healing journey, sharing the raw and real experiences I've faced along the way. I'll share my experience with postpartum anxiety after my daughter was born, discuss the concept of healing, explore how I've healed on a physical, emotional, mental, and spiritual level, and debunk misconceptions about healing to understand what true healing entails. The Essence of Healing: Healing isn't about being “fixed” or “cured.” It's a continuous process, and everyone's journey is unique to them and their experiences. Physical Healing: The body repairing itself from injury, illness, and chronic conditions. Emotional Healing: Addressing and processing feelings, unprocessed trauma, and mental health challenges. Feeling witnessed in our emotions can reduce their intensity and control over us. Spiritual Healing: Finding peace, purpose, and connection with something greater than ourselves. My Experience with Postpartum Anxiety: After giving birth to my daughter, I faced intense postpartum anxiety. Despite all the tools and practices at my disposal, it was incredibly tough. I realized it was time to approach issues I had previously avoided. Diving into somatics, I found breathwork to be a pivotal part of my healing process. It helped me find my way back to equilibrium. Breathwork - The Missing Piece: Breathwork has been transformative for me. It helps down-regulate and drop into the parasympathetic state, promoting relaxation and recovery. Through breathwork, I've experienced revelations, feelings of wholeness, and moments of profound healing without needing to say or do anything. Benefits include stress reduction, improved heart rate variability, and enhanced well-being. Journaling for Emotional Regulation: Journaling is incredibly healing as it helps me process my thoughts, gain insights, and release pent-up emotions (hello, “Rage on the Page” sessions). It decreases anxiety and provides a space to see that we are not our thoughts. Understanding the Nervous System with Somatic Therapy: Somatic therapy helps process and release unprocessed trauma and stress stored in the body. It focuses on bodily sensations rather than cognitive processing, empowering us to confront emotions like fear, shame, and frustration. The goal is to gently release pent-up energy, reduce symptoms, and promote healing. Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

Welcome to the final episode of our month-long series on emotions. Over the past few episodes, I've explored various aspects of emotional liberation, including Joy and Sadness, Anger and Shame, and Fear and Courage. Today, we're bringing it all together with a focus on Emotional Integration. Integration has been my word of the year, and with this episode, I want to help you integrate positive changes in how you manage your emotions. Previous Episodes in this Series: Emotional Liberation Introduction Joy and Sadness Anger and Shame Courage and Fear What is Emotional Liberation? Emotional liberation involves freeing oneself from the constraints of unprocessed emotions, which helps cultivate emotional resilience. This process helps you live a fuller, more authentic life by allowing a fuller expression of yourself. Unprocessed emotions often get stored in our bodies and build up over time, affecting our physical health. By managing emotions as they arise, we can significantly improve our overall well-being. Daily Practice Benefits: Directs your brain to where you want to go. Helps with emotional regulation. Increases self-awareness and invites more self-compassion. Transforms the inner critic into a more compassionate voice. Strengthens relationships with yourself and others. Enhances communication with yourself and those around you. Integration Techniques for Joy and Sadness: Daily Gratitude: Intentionally practice daily gratitude to enhance your sense of joy. Familiarity with Sadness: Get familiar with the feeling of sadness and understand how it manifests in your body. Emotional Check-Ins: Conduct emotional check-ins multiple times a day. Creative Expression: Engage in creative activities to express your emotions. Integration Techniques for Anger and Shame: Physical Activity: Engage in physical activity and movement to process anger. Rage on the Page: Write out your anger. Scream into a Pillow: Exhale loudly or scream into a pillow to release anger. Breathing Techniques: Use your breath to calm your triggers. Self-Compassion Break: Give yourself a break and treat yourself with compassion. Validate Your Feelings: Acknowledge and validate how you are feeling. Kindness to Self: Do something kind for yourself. Mantras: Use mantras and thoughts to help stop the shame spiral. Talk About It: Find someone to talk to about your shame. Integration Techniques for Courage and Fear: Fear Ladder: Work through the fear ladder (covered in episode on Courage and Fear). Start Small: Begin with small acts of courage. Courage Journaling: Journal about times when you have demonstrated courage and review these entries when you need a boost of courage. Feel the Fear: Allow yourself to feel fear as it arises to reduce anxiety. Thank you for joining me on this journey of emotional liberation and integration. Implementing these practices and techniques can cultivate a deeper sense of well-being and emotional resilience. Remember, integrating your emotions is an ongoing process, and each step you take brings you closer to a more authentic and fulfilling life. Resources mentioned in this episode: The How We Feel app Rage on the Page Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

Welcome to the third episode of our emotional liberation series. In this episode, I discuss the relationship between courage and fear, exploring how these two emotions are intertwined and essential for personal growth. You can't have one without the other; both are crucial for development. Nature of Fear: Fear is a natural emotional response to a perceived threat or danger. It aims to protect us from harm by triggering the fight or flight response. Evolutionarily, fear has been vital for our survival. In modern life, fear often manifests as procrastination, indecision, and perfectionism. How to Manage and Reframe Fear: Acknowledge fear without judgment. Recognize that fear is often linked to vulnerability, the unknown, and uncertainty. Understand that fear can be very loud and overwhelming. Use fear as a tool for personal evolution, leading to courage and growth. View fear as an opportunity to be courageous. Courage: Courage involves feeling the fear and acting anyway. While fear is debilitating, courage propels us into action. Courage is the ability to face fear, pain, or adversity with bravery. It enables action despite feelings of vulnerability, exposure, or uncertainty. Courage is not an innate trait but a skill developed through practice. Demonstrating courage is inspirational. Practical Strategies for Building Courage: Take risks: Be open and embrace failure. Set goals: Start with small, courageous goals and celebrate your progress. Reflect on past experiences: Consider times when you've shown courage despite fear. Cognitive Behavioral Techniques for Embracing and Managing Fear: Strategy #1: The Fear Ladder Choose a specific fear. Clearly define it. List all related situations. Rank these situations from least to most scary. Start small and gradually progress, sharing your progress. Remember, it's not a linear process; you can move back down if needed. Strategy #2: Detailed Fear Analysis Write down what you fear and why. Assess if the fear is based on real danger or a perceived threat. Rate the likelihood of the fear materializing on a scale of 1-10. Identify the underlying emotions. Challenge the fear by examining evidence for and against it. Recall past experiences where you've overcome similar fears. Take action to face the fear, possibly using the fear ladder. Resources mentioned in this episode: Previous podcast episode on fearTed Talk - What I learned from 100 days of rejection Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

In our third episode on emotions, I dive into anger and shame, exploring how these powerful feelings affect us and how we can effectively manage them. I'll share my personal experiences with anger and shame, including recent situations involving my daughter. I hope this episode helps you better understand how embracing and comprehending these emotions can prevent them from controlling our lives. Anger: Anger is a natural response to perceived wrongs, injustice, and unmet needs. It signals the need for change and can be productive when addressed intentionally. The importance of not holding onto anger. Taking compassion breaks to calm down. Expressing anger through physical movement or creative outlets like writing. Validating anger to remove associated shame. Recognizing anger as a secondary emotion that often masks deeper feelings of fear, sadness, or shame. Shame: Shame is a vulnerable emotion linked to feelings of being flawed or unworthy. The difference between shame (feeling bad about oneself) and guilt (feeling bad about an action). How shame manifests in behaviors like avoidance, aggression, and people-pleasing. The negative consequences of shame and how it leads to undesirable actions. The power of empathy in countering shame. Discussing shame to diminish its power. Managing Anger and Shame: Regulating emotions by anchoring and creating a sense of safety. Building a self-compassion practice to strengthen your relationship with yourself. Speaking to yourself with kindness, as you would to a friend. Developing resilience by understanding your shame triggers. Talking to a trusted person about your feelings. Resources mentioned in this episode:Brene BrownThe Grand Hotel of FeelingsDr. BeckyRage on the PageThe Emotion Code Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

For our second episode on emotions, we are focusing on the intricate relationship between joy and sadness. If you missed the first episode of the month, I recommend listening to that first. Emotions are a fundamental part of the human experience, and it's important to give space to all of your feelings. Today I want to talk about joy and sadness, which are more connected than you may think, especially because you can't appreciate joy without experiencing sadness. Joy: Joy and gratitude are deeply connected. Joy is an intense emotion that can appear unexpectedly. It can be fleeting but is often linked to connections with others, nature, or a higher spirit. Joy makes us feel vulnerable as it opens us up to the possibility of loss. It enriches our emotional life, bringing fulfillment, meaning, and a deep appreciation of life. Cultivating More Joy: Practice gratitude journaling. Share your joy with others through connection. Engage in daily mindfulness practices. Sadness: Sadness is an emotional response to situations that create feelings of disappointment, loss, or helplessness. It is a common and normal emotion to feel, that is usually temporary. Often triggered by minor events but can also be caused by major events. Dealing with Sadness: Have someone sit with you and witness the feeling. Move your body more slowly. Connect with yourself. Practical Exercises to Embrace All Emotions: Give yourself space to process and feel your emotions. Allow your emotions to move through you. Journal about your emotions and ask what they are trying to tell you. Talk to someone; don't be alone with your emotions. Resources mentioned in this episode:Brene Brown's book Atlas of the HeartHBO Special of Atlas of the HeartChildren's book: The Grand Hotel of FeelingsThe How We Feel app Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

Welcome to the first episode of our 5-week series on emotions. Today, I am sharing my review of the movie Inside Out 2 as a springboard to dive deep into the world of emotions. My hope with this series is that by the end of July, you will feel equipped with tools and a deeper understanding of yourself to manage and process both difficult and positive emotions, helping you feel more in control of your life. Understanding Emotions: There are no negative or positive emotions – they are either helpful or unhelpful. Some emotions are hard to feel but are still necessary. Emotions are a window into your beliefs, thoughts, needs, and desires. Emotions are vibrations in your body, triggered by thoughts, sending signals that create your actions and behaviors. Role of Emotions: Reflect our inner state. Helped our ancestors navigate dangerous situations. Modern society gives us similar feelings even if the situations aren't as dangerous. Becoming More Aware of Your Emotions: Mindfulness: Stay present with your body and emotions as they arise. Recognize Triggers: Identify what triggers your emotions and your adaptive strategies. Body Awareness: Notice physical sensations associated with emotions. Journaling: A simple yet effective way to understand your emotions. Breathwork: Use breath to calm your mind and get in touch with your body. Acceptance: Acknowledge and process your emotions. Shared Humanity: Recognize the shared humanity in emotions. Healthy Expression: Find healthy ways to express your emotions. Resources mentioned in this episode:Brene Brown's book Atlas of the HeartHBO Special of Atlas of the HeartChildren's book: The Grand Hotel of FeelingsThe How We Feel app Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

To wrap up our month of episodes on health, I am excited to bring you a review of the book “Breath” by James Nestor. This book explores the often overlooked, yet crucial aspect of health: proper breathing. Nestor's approach is deeply hands-on and rooted in personal research. He studied ancient cultures to understand their breathing practices and how they contrast with modern habits. Book Overview: Modern life, with its processed foods, high stress, poor habits, overstimulation, and constant connectivity, has led to poor breathing practices, notably mouth breathing. Nestor discusses the significant impact of these practices on our health. The book delves into the anatomy and physiology of breathing, explaining how the respiratory system works. Nestor emphasizes the critical role of proper breathing in maintaining overall health. Proper breathing optimizes oxygen and carbon dioxide levels in the body, enhancing overall well-being. Nestor covers both the scientific and historical aspects of breathing, explaining why nose breathing is superior to mouth breathing, highlighting benefits such as air filtering, regulation of airflow, and promotion of nitrous oxide production. Nestor conducted a 20-day experiment, split into 10 days of mouth breathing and 10 days of nose breathing. Practical Techniques: Engaging in slow, deep breaths helps activate the parasympathetic nervous system, signaling the body that it's safe and not under threat. Techniques such as box breathing can help achieve restful sleep and manage stress. Regular practice of these breathing techniques ensures they are readily accessible when needed. Implementing Breathwork in Daily Life: Start small by setting a timer on your phone as a reminder to check your breathing. Gradually build on this habit. Utilize apps designed for breathwork. Incorporate breathwork into your existing routines (habit stacking). Link to the Book: Breath by James Nestor Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

For our third health episode, I am excited to share a wonderful interview with Hannah Aylward on how stress is causing gut and hormone imbalances. Hannah Aylward is a Certified Holistic Health Coach, gut health specialist, and the founder of HAN, a functional nutrition practice that takes a root cause approach to repair the gut for real. After struggling with her own chronic digestive issues for years, Hannah dove headfirst into the latest in gut health research, seeking answers to her bloating, food sensitivities, and pain. With her science-backed formula, Hannah has overcome her own digestive issues and helped hundreds of women around the world do the same. Join us for a discussion on: The role stress plays in gut and hormone issues How digestion is a nervous system-regulated process The need to support our nervous system to help our gut The problem with an IBS diagnosis Why an elimination diet may not be the best move The connection between the gut and thyroid How to find help with your gut issues What you can do today to help your gut and body Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com Connect with Hannah:Instagram: @hannahaylwardhhcWebsite: www.hannahaylward.comGut Health Root Cause Quiz: https://go.hannahaylward.com/gut-health-root-cause-quiz

For this week's episode on health, I am joined by Nurse Practitioner and gut health consultant Lindsey Renteria to discuss gut health and root cause healing. Lindsey thought she was taking care of herself by eating well and exercising, but she was suffering from multiple ailments, including Hashimoto's, constipation, acne, and acid reflux. She began working with a coach to repair her relationship with food by focusing on healing her root causes. As a nurse practitioner, she saw many people with the same ailments and decided to open her practice to help others repair their gut health. Lindsey specializes in helping busy, motivated women in their 20's, 30's, and 40's who are struggling with IBS, IBD, and other chronic gut symptoms. She works with clients in a high-level 1:1 relationship to determine the root cause of their current struggles and develop individualized protocols that focus on healing the gut healing via sustainable lifestyle changes. Join us for a discussion on: What gut health is What it means to find the root cause of your symptoms How stress impacts your gut Common misconceptions about gut health How to identify top foods for improving gut health How and why to start changing one meal at a time How breathwork can help with gut health How to find little pockets of time in your day to focus on breathwork The connection between gut health and mental health challenges Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com Connect with Lindsey:Instagram: @lindseymariewellness

For June, we're kicking off a new podcast series all about health. To start us off, I'm covering the Pillars of Health, extending beyond just physical wellness to include mental, emotional, and spiritual well-being. While it's likely that you're familiar with these concepts, my hope is that you'll find something that piques your curiosity and inspires you to make a small, positive change toward bettering your health. Join me to learn about the five pillars: Movement Engage in any form of movement that makes you feel good, strong, and capable. It doesn't have to be intense exercise, find what you enjoy. Consistency is key. Make it fun! Try listening to your favorite podcast or find a YouTube workout to follow. Remember to start small. Sunlight Exposing yourself to natural light early in the morning helps to regulate your circadian rhythms, which control your sleep/wake cycles. Think of it as a free boost to start your day. Nourishment Nourish your body in a way that feels good for you. Consider not just food, but also what you read and the media you consume. Nourishment includes your mind, body, and soul. Listen to your body's cues. Connection Humans are inherently wired for social connection. Maintaining strong relationships is essential for emotional and mental well-being. Spend quality time with loved ones and supportive people. Foster self-awareness and self-compassion through connection with yourself. Prioritize quality connections over quantity. Sleep Sleep is crucial for your body's functions. Establish a bedtime routine that promotes relaxation, such as reading, meditating, gentle stretching, and limiting screen time. Start with improving your sleep, as the other four pillars will be easier to change if you have a good sleep routine. Resources mentioned:Positively Real Podcast episode on brain healthHuberman Lab Podcast episode on sleep Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

For our final Mental Health Awareness Month episode, I asked Natalie Orozco-Moxley, from Sunday Mournings, to join me for a discussion that isn't often included with other mental health topics. We live in a grief-avoidant society, and Natalie is working to change the cultural messaging around grief. Natalie Orozco-Moxley founded Sunday Mournings, an organization dedicated to transforming the cultural perceptions of grief. Natalie's journey with loss began at the age of four with the death of her father due to addiction and continued with the loss of her mother at fifteen. By the age of 23, she had lost her entire family. Driven by her purpose to challenge our grief-avoidant culture, Natalie created Sunday Mournings. Her experience includes personal therapy, somatic practices, rituals, and work with Hospice of the Valley. Sunday Mournings aims to foster authentic connections and conversations through meaningful gifts that nurture the mind, body, and soul. It is a sanctuary for love and loss, a place that honors pain and reminds us of the enduring presence of love. Don't skip this episode. It's a beautiful conversation that will be helpful for your own life and the lives of those around you. Join us to learn more about: Natalie's story of loss Why we have a grief-avoidant society Unnamed examples of grief Ways to work through grief What to say and do when someone is grieving Why you should skip sending flowers to someone after a loss Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com Connect with Natalie:Instagram: @sundaymournings_Podcast: Sunday Mournings Crowdsource: www.ifundwomen.com/projects/sunday-mourningsFreebies: Sunday Mourning Freebies Email: hey@sundaymournings.com

For our third episode of Mental Health Awareness Month, cognitive neuroscientist Dr. Julie Fratantoni joins me to discuss brain health. Dr. Julie Fratantoni is the head of research integration and partnerships at the Center for BrainHealth at The University of Texas at Dallas. She specializes in creating content and tools to promote proactive brain health, sharing tips and insights on Good Morning Texas and social media. Dr. Fratantoni leads user experience and training content for The BrainHealth® Project, a ten-year study aimed at enhancing brain health across the lifespan. She uses behavioral science to foster brain-healthy habits and develops the online BrainHealth dashboard and mobile app for participant assessments and coaching. Dr. Fratantoni also spearheads research on women's brain health, hormone replacement therapy, and sleep, and leads the Kindness Enterprise, a program exploring the brain's capacity for kindness, empathy, and compassion. She holds a PhD in cognitive neuroscience from The University of Texas at Dallas, is a licensed speech-language pathologist, and is trained in biofeedback and mindfulness techniques. Her clinical work focuses on high-performance brain training for corporate executives, veterans, athletes, and young adults. Join us to learn about: The top habits for brain health and cognitive function Insights into cognitive function as you age The importance of boredom How to combat the urge for constant activity Why sleep is vital to your brain The power of practicing kindness and fostering connections The links between brain health and mental wellness How mindfulness and meditation support brain health What a genuine break for your brain is Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com Connect with Dr. Julie Fratantoni:Instagram: @drjuliefratantoniWebsite: www.drjuliefratantoni.comEmail: hello@drjuliefratantoni.com Better Brain NewsletterCenter for Brain Health InstagramJoin the 7-Day Great Brain Gain text challenge

In continuing with Mental Health Awareness Month, I am joined today by Lillie Duncan, a therapist at Turning Point Counseling. After meeting Lillie, I knew I wanted to record an episode with her because I love her approach to mental health, combining work on the mind, body, and spirit. In her work, Lillie gracefully weaves together the intricacies of mind, body, and soul with her deep expertise in intuitive healing, EMDR, attachment-based emotional-focused therapy, and somatic story work. As an empathetic, wounded healer, she embraces the beauty of life's vulnerabilities to guide you on a transformative journey toward healing. Drawing from her functional medicine background, Lillie meticulously adopts a holistic approach, addressing the complex connections between individual histories, relationships, and overall well-being. Join us to learn about: How to open and expand our view of attachment The four attachment styles (secure, anxious, disorganized, and avoidant) Lillie's approach to therapy, somatic story work, and parts work How you can get started on your healing journey Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com Connect with Lillie:Instagram: @lillie.duncanWebsite: www.embodiedsoulhealing.comEmail: hello@lillieduncan.com

As Mental Health Awareness Month begins, I'm filled with gratitude and vulnerability as I share my mental health journey with you. It's a narrative that spans years of struggle, moments of clarity, and ultimately, a commitment to prioritizing my well-being. I invite you to join me for this episode where I share my experience, learnings, and hopes for your journey. A few lessons I share: How nervous systems begin in the womb How my ADHD and dyslexia diagnoses impacted my life How I got past the feeling that something was wrong with me How I learned that I was in a constant state of fight or flight How becoming a mother to my daughter changed everything for me I share my story with you today because I hope you will find comfort in knowing you are not alone in your struggles. May my journey serve as a reminder that healing is possible, that vulnerability is not weakness but strength, and that there is always hope, even in the darkest moments. If you're in the Phoenix area and looking for an uplifting afternoon dedicated to self-care, self-love, and a whole lot of fun, join me at Breathe + Connect! Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

Welcome to the final episode of our Stress Less podcast series. Over the past month, we've discussed various aspects of understanding, managing, and navigating stress. Today, I'll recap all the valuable suggestions, tools, and techniques from the series to serve as a go-to resource whenever you need a reminder on dealing with stress. Stress Reduction Identify stressors and remove sources of stress whenever possible. Practice “circumstance hopping” by exiting situations that consistently cause stress. Stress Management Cultivate resilience to better adapt to life's challenges over time. Practice mindfulness. Increase your awareness of stress triggers and either eliminate them or change your response to reduce stress levels. Breathwork and meditation can help with this. Journaling provides the space to work through your emotions and understand the underlying messages behind stress. Incorporate movement into your routine to lower stress levels. Nourish your body through proper food, sleep, and water. Stress Resilience Emotional regulation allows you to manage your emotions and stress levels. Understand that change is inevitable and regularly check in to make adjustments. Cultivate gratitude for both what you have and what you hope to achieve and receive. Remember to start small and gradually incorporate these practices into your daily routine. Begin with just 5 minutes each day and increase the time or activities as you become more confident in your practice. Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

We're taking a short break from the Stress Less series to share my second book review. This time I'm lucky enough to have author, Erin Leider-Pariser, join me to discuss her life, adventures, and new book. For nearly thirty years, Erin Leider-Pariser, wellness expert and founder of Sports Travel Adventure Therapy (STAT), has designed women's adventure journeys that empower them to push their physical boundaries, bond through ancient rituals, give back to the corners of the world they visit, and learn more about themselves than they ever imagined. Her new book, Get Lost, blends the wisdom and personal insights gleaned from these hiking, biking, and climbing trips through some of the world's most breathtaking landscapes with once-in-a-lifetime tales of dramas in the wild. This inspiring book includes her seven principles for Trekking Life with Grace, a set of golden rules for navigating towards your best self. I invite you to hear Erin's story, learn of her seven principles, and appreciate the importance of getting lost and out of your comfort zone in order to be found moving forward in a new direction. Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com Connect with Erin:Instagram: @stattripWebsite: www.stattrip.comEmail: Erin@stattrip.com Erin's book: Get Lost: Lose Yourself to Find Yourself Other Resources:Tara Brach's websiteSam Harris's website

For our third episode in the Stress Less Podcast Series, we're focusing on how to navigate stress in relationships. Stress and relationships are like dance partners, moving in sync with each other. Our reactions to stress are often instantaneous, tied to unresolved issues or traumas from our past. These triggers can be related to our beliefs, values, or even the core of our identity. When these aspects are threatened, it can lead to a powerful emotional reaction. In our biology, stress activates our amygdala, triggering the fight-or-flight response. This primal reaction bypasses higher reasoning centers, making stress feel overwhelming, even in non-physical situations. How can we skillfully navigate stress in a manner that enriches our relationships? Understand Your Triggers Common relationship triggers: rejection, abandonment, control, insecurity, and misunderstanding. These triggers often stem from unmet needs or unclear communication, where expectations are not expressed. Understanding the roots of our emotional triggers allows for more effective communication and coping strategies. Let Go of Your Manual We all carry a manual in our minds, detailing how others should behave to make us feel loved, secure, valued, and happy. If we haven't communicated these needs and directions we set ourselves up for disappointment. Letting go of our manual means accepting others as they are, even if we don't always like their actions. Try embracing the mantra "So let them" to free yourself of the burden of control. Daily Coping Practices Daily practices can give us ways to cope and meet our own needs. Try movement, breathwork, and grounding exercises. Clean and Assertive Communication Use "I" statements (I feel this way, I need). Be specific when articulating what is going on inside of you. If you need support, explain what support looks like to you. Practice active listening by summarizing what you heard the other person say, asking for clarification, and not planning your response. The people in our lives are our greatest teachers, revealing where we are not free within ourselves. When someone triggers something inside us, it's not about them; it's about us. It's an opportunity to heal and validate those parts of ourselves that need it most. Remember, in the midst of stress, there's always an opportunity for growth and connection. Until next time, take care of yourselves and each other. Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

Welcome back to our Stress Less Podcast Series! In today's episode, we're looking at the intricate relationship between stress and emotional regulation. Join me to learn how practicing emotional regulation can lead you to a more fulfilling, harmonious, and balanced life amidst inevitable stressors. Emotional regulation isn't about being calm all the time. Stress is a part of our lives and can be essential for growth and motivation. However, without proper emotional regulation, managing this stress is an uphill battle. It's important to identify your emotional triggers and recognize what happens in your body when you are triggered. Here is a worksheet to help you work through this. Techniques for emotional regulation: Mindfulness - being aware of what is happening inside of and around you Meditation Breathwork Understanding why - knowing why you want to practice habits Physical exercise and movement Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

Welcome to a new series dedicated to unraveling the complexities of stress and its profound impact on our lives. In each episode, we'll discuss different aspects of stress, from understanding its origins and effects on the body to exploring practical techniques for stress relief and resilience-building. Today's episode begins the series by focusing on what stress is, how it affects us, and most importantly, how to recognize and manage it effectively. Stress isn't a fleeting emotion; it's a powerful signal from our bodies that demands attention and awareness. What is Stress? In essence, stress is your body's reaction to any change that requires an adjustment or response. It is information, your body's way of communicating with you. Our external or internal environment can trigger stress. Understanding the Stress Response: Stress arises from perceived threats to our environment, and our response is influenced by past learnings and experiences, whether positive or negative. While beneficial in the short term, the fight or flight response can lead to health issues when chronically activated. Stress will always be part of our lives, and we need it for safety, but we also need to get better at managing and reducing our stress. Types of Stress: Acute stress: Quick, short-lived response to immediate threats, that allows us to face or escape danger. Chronic stress: Persistent, long-term stress that can have detrimental effects without proper recovery. Self-Assessment and Reflection: Take inventory of your stressors. Identify physical, emotional, and behavioral responses. Prioritize stressors based on impact and level of control. Stress Management Techniques: Breathing exercises offer control over the autonomic system. Mindfulness and meditation bring your focus back to the present moment. Physical activity, such as walking, releases energy and boosts endorphins. Establishing routines provides structure and control. Understanding stress is the first step toward effectively managing it. By recognizing its triggers, implementing stress reduction techniques, and fostering self-awareness, we can cultivate resilience and lead healthier, more balanced lives. Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

"I am committed" and "I know what to do". Imagine being able to say these statements and mean them. That dream came true for Sa'Von after a lot of hard work and a coaching journey with me. In this episode, Sa'Von joins me to discuss her inspiring story of growth, self-discovery, and empowerment through coaching. She shares the insights she gained and the remarkable changes she experienced through the process. Join us to hear how Sa'Von: Reflects on her newfound sense of worthiness, cultivated through intentional effort. Understands herself on a much deeper level. Solves her struggles by harnessing newfound skills and techniques. Reflects on her personal growth: building great relationships, achieving success, and tripling her salary. Makes courageous decisions, including leaving a relationship that no longer served her. Overcame commitment issues and embraced new beginnings, including entering a fulfilling relationship and expecting her first child. Uses what she learned to improve relationships with friends and family and helps them understand the importance of seeking help when needed. Believes that she has everything inside of her and knows she is capable. Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

Today, I'm excited to introduce a new format for our episodes! Once a month, I plan to discuss personal development books I've read, driven by three key reasons: To potentially inspire you to read these books. To offer insights for application, even if you opt not to read them. To aid my integration of the lessons into my life. Our first book is The Surrender Experiment: My Journey into Life's Perfection by Michael A. Singer. This book is a memoir, but to me, it's also a way to show and express what it means to let go of personal preference and surrender to the flow of life. His journey is so inspirational and I am excited to share my insights with you. Book overview: The experiment begins with him deciding to let go of personal bias and preference and allow life's flow to guide his decisions. His experiment led to deeper connections and unexpected opportunities. Surrendering encompasses a few key aspects: Trusting in a greater process and purpose. Active engagement. Emotional openness. Aspects of letting go: Release attachments. Healing and renewal. Personal decision. My takeaways: The power of surrender Living beyond our personal preference The role of meditation Viewing challenges as opportunities Having inner peace no matter what is happening in the outer world Favorite quotes: “The natural ups and downs of life can either generate personal growth or create personal fears. Which of these dominates is completely dependent on how you view change.” “Instead of viewing the flow of life as something to be controlled and manipulated, I would relax and see it as something to be experienced and harmonize with.” “I saw that if I wanted life to be a certain way, my preferences were not going to make me happy, they were going to make me miserable.” “Life doesn't just randomly fall apart now and then, it falls apart exactly when it needs to in order to give us the opportunity to grow and evolve.” “I've had to be willing to let go of what I wanted and open to what was being presented.” How I'm applying it in my life: Turning my daily practice of breathwork and meditation into a devotion. Embrace new opportunities while staying in line with my values. Daily mindfulness activities. Letting go of resistance and discomfort. Continue to view challenges as growth opportunities. Journal prompts: What areas of your life are you trying to control the most? What fears are driving this need for control? Try to recall a time when something didn't go as planned, but turned out better than expected. What did this teach you about the outcomes of surrendering? What does surrendering mean to you? How does it differ from giving up? What are your thoughts on viewing challenges as growth opportunities? Do you like this idea or do you feel resistant to it? If you feel resistant, can you identify a current challenge in your life and look at it from the perspective of how this could be a growth opportunity for you? How can you incorporate the practice of surrender into your daily life? Are there any specific rituals or reminders that you can set for yourself? Books discussed in this episode:The Surrender Experiment by Michael A. SingerThe Untethered Soul by Michael A. Singer Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

Do you think you have a motivation problem? What if I told you motivation isn't the problem? As we move into the third month of the year, this feeling of struggling with motivation tends to surface for most of us. So for today's episode, I want to walk you through why your motivation isn't the problem and how you can move past the feeling that you aren't motivated. Your motivation comes from your thinking, and your thinking is about the circumstances in your life. Your thinking is impacted by your feelings, and your feelings drive your action or inaction. If you're not feeling motivated, you aren't thinking thoughts that make you feel motivated. Motivation starts the party, but you have to keep thinking motivating thoughts to get the job done. So what is the solution for the lack of motivation? Acknowledge that it's okay that you don't feel motivated. Normalize it! You're not the only person feeling this way. Get curious. Think about why you were feeling motivated at the beginning of the year but aren't feeling it now. Get clear on what emotion would move you forward. Is it motivation, courage, trust, or something else? Do something kind for yourself. Fill up your cup to restore balance and equilibrium in your body. Reframe your goals. Maybe they need to be adjusted or broken down into smaller steps. Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

We've all heard the phrase, “It's okay to not be okay,” and while the message behind the phrase is obvious, the next steps aren't as clear cut. One of my clients recently asked me, “How do I be okay with not being okay sometimes?” and it prompted me to record this episode for you. Emotions are an integral part of the human experience, yet many of us claim not to have time for them. This episode explores why embracing emotions is essential for personal growth and well-being. Join me to discuss: How to Understand Emotional Growth The Truth About Time and Emotions How to Embrace Negative Emotions The Body-Mind Connection How to See Emotions as Waves I walk through a process that can help you take control of your emotions: Pause: Take a moment to step back. Notice and Observe: Without judgment, observe what you're feeling. Name the Emotion: Giving it a name can help you understand it better. Allow Yourself to Feel: Without pushing the emotion away or judging yourself. Embracing emotions is not a luxury; it's a necessity for personal growth and well-being. By taking the time to feel and understand our emotions, we can navigate life's ups and downs with more resilience and authenticity. Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com

In this heartfelt episode, we dive deep into the emotional, transformative journey of motherhood, marking the two-year milestone of my journey as a mom. From the rollercoaster of emotions and the power of intuition to the importance of self-care and maintaining your identity, this episode is a reflection on the lessons learned and the profound impact of parenting. In this episode, you will learn about: The Importance of Emotional Regulation - How to manage the triggers that come with parenting and why self-regulation is key. Listening to Your Intuition - The significance of turning off external noise and trusting your gut when it comes to decisions about your child. Making Time for Self and Partnership - Practical tips for self-care and nurturing your relationship with your partner amidst the demands of parenthood. The Beauty and Challenges of Parenthood - An honest look at the ups and downs of parenting and how it gets better with time. Maintaining Your Essence - Why it's crucial to remember you are more than just a mom and how to keep in touch with your personal identity. Everything Is Temporary - Embracing the transient nature of life and the importance of living in the moment. The Expanding Heart - Reflecting on the growth of love and fear in parenting and what it teaches us. Parenthood: A Diverse Journey - Acknowledging that parenthood isn't for everyone and the beauty of walking your own path. Connect with Brittny:Instagram: @brittnyking_Website: www.brittnyking.comEmail: hello@brittnyking.com