Podcasts about Breathing

I've been a fan of little luna's music for years, and after this pod, I'm a fan of her process, informed by her background as a yoga instructor and in guided meditation.It's easy to get swept up in all of the tasks behind releasing a song: the album art, recording, mix, master, marketing, etc. But little luna reminds us to take a breath, center the practice, and enjoy the ride.For 30% off your first year of DistroKid to share your music with the world click ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠DistroKid.com/vip/lovemusicmore⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Welcome to Thriving in Midlife: The Women's Guide to Wellness, Longevity & Hormones After 40, your trusted space for women over 40 who want better health, more energy, balanced hormones, and practical wellness strategies that actually work.Are you ready to stop pushing through life and start living with intention, energy, and ease?I'm your host, Kellie Lupsha, High-Performance Health Coach, and I'm delighted to be your guide to vitality.In today's solo episode, we're diving into one of the simplest yet most overlooked health habits that impacts nearly every system in your body: how you breathe.We spend so much time focusing on nutrition, exercise, supplements, and hormones, but there is something we do 20,000 to 25,000 times every single day that we rarely think about.Breathing.More importantly, how you're breathing.Kellie explores why your nose was designed specifically for breathing and why nasal breathing plays a powerful role in oxygen delivery, cardiovascular health, nervous system regulation, sleep quality, metabolism, and overall performance.You'll discover why mouth breathing may add unnecessary stress to your body, how it can impact your sleep and hormones, and why training yourself to breathe through your nose may be one of the simplest tools you can use to support your health and longevity.Whether you're struggling with poor sleep, stress, fatigue, hormonal changes, or simply want to optimize your body as you age, this episode will help you understand that sometimes the biggest health improvements come from the smallest daily habits.In This Episode, You'll Learn:➡️ Why breathing is one of the most important health habits you practice thousands of times every day.➡️ Why your mouth is designed for eating and your nose is designed for breathing.➡️ How nasal breathing filters, warms, and humidifies the air entering your body.➡️ The role of nitric oxide and why it supports blood vessel relaxation, oxygen delivery, circulation, and immune function.➡️ Why mouth breathing can increase sympathetic nervous system activation and contribute to stress.➡️ How mouth breathing may impact sleep quality, snoring, sleep apnea, heart rate, blood pressure, and oxygen utilization.➡️ The connection between poor breathing patterns, cortisol, insulin resistance, belly fat, inflammation, and energy levels.➡️ Why mouth tape is not a magic solution and why training your nose first is the most important step.➡️ Simple breathing exercises to improve nasal breathing, breathing efficiency, and nervous system regulation.➡️ Why the goal is not to breathe more, but to breathe better.Key Takeaways

What if your breathing problems aren't starting in your lungs but in your mouth?In this fascinating episode #226 of the Self-Care Goddess Podcast, Alexandra Clinton, a Biological Dental Hygienist, Myofunctional Therapist, and the founder of Functional Oral Health based in Kingston, Ontario, uncovers the powerful connection between oral health, breathing, facial development, sleep, nervous system regulation, and overall wellbeing.Many of us breathe through our mouths without realizing the long-term impact it can have on our energy, sleep quality, posture, facial structure, stress levels, and even chronic health conditions. Alexandra explains why breathing is one of the most overlooked pillars of health and shares practical ways to improve it starting today.Whether you're a parent, health professional, or simply someone looking to optimize your wellbeing naturally, this conversation will completely change the way you think about breathing.In this episode you'll discover:✅ Why nasal breathing is essential for your health and why mouth breathing can quietly affect your body✅ How your tongue position influences facial development, posture, and airway health✅ The surprising connection between breathing, nervous system regulation, and emotional wellbeing✅ Why poor breathing can contribute to sleep disorders, fatigue, snoring, and sleep apnea✅ How modern lifestyles, processed foods, and technology are changing facial development in children✅ The role of myofunctional therapy in improving breathing and oral function✅ Why wisdom teeth, braces, and orthodontics deserve a more holistic conversation✅ How inflammation, nutrition, and oral health are deeply interconnected✅ Simple breathing assessments you can do at home today✅ Practical first steps to improve your breathing, sleep quality, and long-term healthIf you've ever struggled with fatigue, poor sleep, chronic mouth breathing, snoring, anxiety, or simply want to better understand how your breath influences your health, this episode is packed with valuable insights and practical strategies.

A daily quote to inspire the mind, gratitude to warm the soul, and guided breathing to energize the body. Quote: In order to succeed, your desire for success should be greater than your fear of failure. –Bill Cosby Gratitude: Hugs & kisses Guided Breathing: Equal Breathing. Visit TheDailyRefresh.com to share your unique piece of gratitude which will be featured on an upcoming episode, and make sure to watch the tutorial of how to make The Daily Refresh part of your Alexa Flash Briefings! Call to action: If you're interested in launching your very own Podcast, visit FreePodcastCourse.com/ and this completely free training will teach you EVERYTHING you need to know! So visit FreePodcastCourse.com.

Often times we place so much pressure on ourselves to achieve the goal, whatever it may be, that we for get that one step forward is better than no steps forward. There is no such thing as failure, unless you quit. Everything in life is practice. Athletes practice to compete and then consider the competition practice for the next competition. Thinking this way can actually bleed over into life as well. Everything we do is just practice for life. Persistence, dedication, discipline, learning to deal with setbacks. Meditation is the same way. We are practicing for life. Mindfully. One breath at a time.

A daily quote to inspire the mind, gratitude to warm the soul, and guided breathing to energize the body. Quote: I didn't fail the test. I just found 100 ways to do it wrong. –Benjamin Franklin Gratitude: Waffles with whipped cream & strawberries Guided Breathing: Equal Breathing. Visit TheDailyRefresh.com to share your unique piece of gratitude which will be featured on an upcoming episode, and make sure to watch the tutorial of how to make The Daily Refresh part of your Alexa Flash Briefings! Call to action: If you're ready to master productivity, discipline and focus in 100 days, visit TheMasteryJournal.com and you'll have the step by step guidance to do just that. Use promo code 'refresh' as a thank you for listening to The Daily Refresh.

A daily quote to inspire the mind, gratitude to warm the soul, and guided breathing to energize the body. Quote: What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do. –Bob Dylan Gratitude: Farmers markets Guided Breathing: Equal Breathing. Visit TheDailyRefresh.com to share your unique piece of gratitude which will be featured on an upcoming episode, and make sure to watch the tutorial of how to make The Daily Refresh part of your Alexa Flash Briefings! Call to action: If you want to take your life to the next level, check out my Free Training; 3 Hours to your big idea. In just 3 hours, you'll have THE BIG idea that you can go all in on, and the best part, the entire training is free! Visit YourBigIdea.io to start today!

You Can Return to the Quiet Space WithinSometimes the most radical thing you can do is pause. Not forever — just long enough to remember that there's a stillness inside you that was never lost. It's been waiting. This episode is an invitation to come home to yourself.━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━AFFIRMATIONS IN THIS EPISODE• I am allowed to return to stillness — even when everything around me is loud.• I don't have to earn rest — it is my right, not a reward for productivity.• I trust the quiet space within me — it has never abandoned me.• I can come home to myself — anytime, anywhere, under any circumstances.• I let go of the need to be constantly producing — my worth is not measured in output.• I give myself permission to pause — and pausing does not mean I have failed.━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━TIMESTAMPS[00:00] Opening — settling in[00:47] Breathing exercise begins[02:28] The Theme — on the quiet space within[04:45] Breathwork continuation[05:45] Affirmations[06:16] Closing━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━RUNTIMEApproximately 7 minutes━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━HOSTYour Quiet Moment — daily encouragement for those who need it most.━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━THEMESstillness, rest, self-return, permission, quiet, grounding, letting go━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━If this episode was a small comfort, share it with someone who needs to hear that they're allowed to rest. And if you haven't yet, hit follow — new episodes drop every hour.You take care.

Sacred Earth beneath my feet,draw my scattered attention down and in.Let my senses be roots,sight, sound, scent, taste, touch,and the knowing beneath words,reaching deep into your living heart.Remind me that life is not a race,but a gentle returning to what always holds me.As I change, may I stay rooted.As I root, may I be free to change.Happy July and welcome to this week's Rituals of Returning newsletter! This month we are steeping in the Cauldron of Change. We also have August's ritual kit ready for you in the shop. This week's magic:13 minute mini ritual video: allies for Julyimpromptu “witch at work” studio altar tourpart two house altar tourI'm happy to report that I won third place in the Deane Wagner Poetry Contest for my poem: “Do Poets Eat at Taco Bell?”My 100 word story, “Warm-blooded” (shortlisted in the Tadpole Press 100 word story contest last month), has now been published in the 10th volume of “How to Save the World” from Compassiviste Press. 100% of the proceeds from the anthology goes to the Zaatari Desert Garden project, helping Syrian refugees develop hydroponic food production in the Zaatari refugee camp in Jordan. The digital book is available from:Compassiviste websiteAmazonBarnes and NobleKoboEvent notice for upcoming free event (not-affiliated, just passing the word along): On July 21st at 11am PT/ 2pm ET/ 8pm CET, there is a free online gathering with Pat McCabe (Weyakpa Najin Win, Woman Stands Shining): Seeding a New Future. Pat is a Diné elder, ceremonial leader and voice for global peace and will be in conversation with Rachel Duffy and Michael Denmeade. Together we'll explore the wisdom of these times. And the work of coming back into right relationship with the Earth, with each other, and with our own true nature, such that together we can seed a thriving future for all. It's free, donation-based, and open to all. The registration link is here. Replay from our 2000 Days of Goddess live celebration including free printable booklets!Back to the Roots collection with so many free resources from June!The Cauldron of ChangeI've been making space to steep in the Cauldron of Change this month, even with just a few morning minutes to reflect and integrate. I made this little prompts booklet for my community and it has been such a helpful resource—I've also been dropping my Womanrunes draw of the day into the Cauldron rune and seeing how the two work together. I'd love to invite you to join us as well—we're doing live community practices each Monday!Back to the Roots!Back to the Roots has drawn to a close after celebrating our 2000th day of #30DaysofGoddess! Make sure to check out the collection where all of the free posts are available.And, you can still grab your welcome kit with beautiful journals and customizable covers.Life's Bits and Pieces:Even when life is busy even when there is too much to do,even when everythingand everyone needs something from you,you know a one word spell of power:Return,a practice,a process,a prayer, an invitation to settle and re-settle into your own wise center,to root downand reach outand reclaim.reading: (to self) How to Save the World—referenced above from Compassiviste. This is an interesting anthology with poems, short stories, and book excerpts from speculative fiction. It has made me highlight several book titles to get separately because I was hooked in by the extracts included.(to kids) The Violet Keystone, the sixth and final book in the Seventh Tower series (why there aren't seven gets on all of our nerves, but we're also ready for the series to be over). listening to:by self: Caroline—this is an adult retelling of the Little House on the Prairie saga through Ma's eyes. It WAY overuses simile and is a little more navel-gazing than I expect Ma would actually have had time for, but I'm finding it very engaging and interesting. Listening to this for me is completely independent of the new Netflix series that is currently ALL over the news and social media. I didn't even know there was going to be a new series until just this week and I have been on the waiting list for Caroline for several months now. I also feel like I need a disclaimer that despite my deep childhood fondness for this series, as an adult, I've definitely come to see what a sanitized, idealized, and whitewashed picture it paints of the westward expansion, colonialism, and the indigenous nightmare of forced removal.with Tanner and Mark: Daughter of the Deep—a lengthy revisiting of 20,000 Leagues Under the Sea by Rick Riordan. Shades of Percy Jackson and a bit of Harry Potter abound therein. I do enjoy the diverse cast and the female heroine. This made for good listening on our recent drive to Ohio and Kentucky.Note: I am on Fable if you want to follow along with what I read there!Resource Reminders:Intro audio about the Goddess Magic Mystery SchoolI've started to add our monthly activation replay videos for this year's #30DaysofGoddess practice to the homepage! Scroll past the “2026 Practice Updates” section to access the videos. Note: Live monthly activations are available to any member of the Goddess Magic Mystery School Patreon community free and paid both!FREE class:forty week Intro to Goddess Studies class!Gift a Goddess Magic membership to a friend!Rituals of Returning for Midyear Reflection & IntegrationHappy July!Rooster call, cicada buzz, fly dance, wind rustle, spiderweb shimmer, ironweed in bloom. Wise weeds and wild ones, show me the holiness hidden in what I overlook. There is plenty right here, a cocoon for the metamorphosis of now.Inviting you to step into the Cauldron of Change in our Rituals of Returning video for July. This month is a gently powerful invitation into midyear reflection and integration—a sacred pause to let your experiences steep, so you can carry forward what truly nourishes you.Reminder: I do create monthly handbooks for members of our Goddess Magic Mystery School community and July's handbook is available here.Expanded post available here.Questions to consider:What from the first half of this year needs to be:Scooped out and released?Left to steep longer?More fully savored and integrated?What needs to be reconsidered, redefined, or re‑explored at this midpoint of the year?Where do you need spikier boundaries around your time, your days, and your energy?What needs to be lovingly cut away so you can choose transformation?Where are you being invited to savor the sweetness of your life more fully?How can you create sanctuary in your everyday life, right where you are?How can you create what you seek right now, in the middle of everything?What might become clear if you grant yourself a sacred pause this month to integrate, reflect, deepen, and steep?AffirmationsI tumble with the turning.I allow myself to choose and to change.I take my life to the cauldron and listen.I am on the lookout for the presence of wonder.I am awake to the miracle.I tend to the secret garden in my soul.I am at home in myself.I create a sanctuary in my everyday.I savor this sweet and wild life.A Blessing of BelongingWe close our weekly live community practice each week with our familiar blessing of belonging:Breathing in, we arrive in our bodies,breathing out we soften.We remember we belong to the earth and the sky,to ourselves and one another.May our small, steady flamesjoin countless othersin a great weaving of repair.Here, in the Cauldron of Change of summer, we remember: we do not change alone.We change in circles, in conversations, in the solidarity of knowing that other people, other places, are lighting their candles too, placing their own experiences into the cauldron, asking their own questions, and trusting that together, across distance and in all our imperfect humanity, we are part of a great weaving of repair.So as July unfurls, I invite you to steep in some practices/ideas that we've recently been exploring in circle:Let July be July.Let yourself be yourself.Release what is too heavy.Let what is still becoming have time to steep.Savor what is already sweet and true.And remember, every time you pause to remember you belong: you are a small, steady flame in a wide, wild, shimmering cauldron of change in which we can brew a new world to share. Our Inner Pace…My inner pace in Julymoves in resonancewith the languorous,liquid,luminous,lazy rhythm of desire,of longing,of curiosity and wonder. It is the pace of discovery,of creative renewaland energetic re-setand review,the pace of life's own unfolding,on its own time,in its own ways.Sending love to all of you.Keep living your magic, Molly, Mark, + Family This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit goddessmagic.substack.com/subscribe

A daily quote to inspire the mind, gratitude to warm the soul, and guided breathing to energize the body. Quote: You take your life in your own hands, and what happens? A terrible thing, no one to blame. –Erica Jong Gratitude: The internet Guided Breathing: Equal Breathing. Visit TheDailyRefresh.com to share your unique piece of gratitude which will be featured on an upcoming episode, and make sure to watch the tutorial of how to make The Daily Refresh part of your Alexa Flash Briefings! Call to action: If you're not listening to this on your Alexa, you should be! Visit TheDailyRefresh.com and click on the word Alexa in the Nav bar for a tutorial on making The Daily Refresh one of your Flash Briefings.

It's hot, hazy, and hard to breathe outside, so check Breathe Philly for the latest air quality conditions in your neighborhood. Also, the Trump administration altered the exhibits at the President's House in the dead of night, and there's a guy in South Philly who's organizing a parallel parking competition. Host Trenae Nuri and executive producer Matt Katz talk about these stories, and for our City Cast Philly Neighbors, we've got ways you can save on your utility bills.   Our Friday news roundups are powered by great local journalism:  Code Red Air Quality Action Day issued in Philadelphia region due to wildfire smoke | What to know Breathe Philly Dashboard Philadelphia plans to renew controversial contract with Reworld trash incinerators The Battle Over Burning Our Trash in Chester Panels replaced at slavery exhibit at President's House in Philly Slavery exhibits at the President's House have been swapped for the Trump administration's version Trump administration replaces Philly President's House slavery exhibit ‘under the cover of darkness' after monthslong legal battle Are You Philly's Best Parallel Parker? Now's Your Chance to Prove It Our newsletter has Philly news & events in your inbox every weekday morning. Call or text us: 215-259-8170 Instagram: @citycastphilly Support our show and get great perks as a City Cast Philly Neighbor. Sign up here.  Advertise on the podcast or in the newsletter: citycast.fm/advertise Learn more about the sponsors of this episode: Brooklyn Bowl Philly Philadelphia Union

We spend most of our lives afraid. We spend most of our lives worrying about what has been or what could be. We spend our life thinking about all the bad things that are possible. But we very often forget the other side of possibility. All the good things that could happen. Good or bad, neither are true, unless we say so. This meditation hopes to help remind us that we have the universe inside of us and to ask the question how much better could things get? One breath at a time.

Breathing in wildfire smoke can have serious health impacts, Michigan agencies issue key permits for Line 5 pipeline, Red Alert: Save Out Hospitals Tour to stop in Ironwood Saturday

Tymewear's co-founder and lead engineer, Arnar Larusson, discusses how his collaboration with Dr. Stephen Seiler and coach Espen Aareskjold has led to the continuing evolution of breathing measurement technology. Learn more about your ad choices. Visit megaphone.fm/adchoices

For years, chronic fatigue, joint pain, and skin issues can leave you feeling unheard, especially when your labs come back "normal." This episode explores why standard testing often misses the inflammation quietly driving those symptoms, and shares practical, faith-based steps for supporting your body through natural means. This episode is for the Christian woman who is tired of guessing at what's wrong and trying remedy after remedy with no real answers. She's done more research, tried more things, and asked more questions than most people around her — and she's ready for real, grounded next steps instead of more guesswork. What Inflammation Actually Is Inflammation is the body's natural response to injury, illness, or something foreign like germs, toxins, or chronic stress. It's a necessary part of healing, but when it becomes chronic, it can quietly contribute to exhaustion, autoimmune conditions, and a long list of health struggles that don't always show up clearly on a standard lab panel. Why Conventional Labs Don't Always Tell the Full Story Many common lab tests weren't designed to catch the subtler imbalances that functional and naturopathic practitioners often look for. After personal health struggles, including a painful skin flare-up back in 2019, a functional medicine evaluation revealed significant nutrient deficiencies and gut health issues that standard testing had never flagged. This isn't a claim that conventional labs are  wrong. It is a reminder that they don't always capture the whole picture, and that seeking additional wisdom and information is a reasonable, faithful step toward better health. A Personal Turning Point Before making dietary changes, weight had dropped to 90 pounds from confusion over what to eat, and topical steroids were part of daily life. Committing to a gut cleanse, adjusting diet, and addressing nutritional deficiencies changed the trajectory entirely. Today, medication use is rare, energy is strong, and daily life includes working, homeschooling, and staying active. This isn't shared to boast, but as a testimony to what became possible through seeking God's wisdom for the body He designed. Practical Ways to Support Your Body Through Inflammation Several approaches have made a real difference over time: Fish oil has supported joint comfort, particularly easing stiffness that once caused a thumb to lock in place. Diluted, raw apple cider vinegar with the mother has helped calm flare-ups of heat and inflammation, especially in the hands. Warm baths with calming essential oil blends offer a simple way to unwind and support the body's stress response. Prioritizing seven to eight hours of sleep, rather than the four to six hours once considered normal, has made a noticeable difference. Prayer and quiet time with God, including learning to sit in silence and actually listen for His response rather than treating prayer as one-sided, has become a foundational stress-management practice. Breathing techniques, such as the physiological sigh and box breathing, offer accessible tools for calming the nervous system in stressful moments. Addressing emotional health through counseling, retreats, and community with other women has been just as important as physical remedies. Reducing toxic exposure by switching to cleaner personal care products has, for some, led to real improvements in symptoms like migraines and allergies. None of these are presented as a cure-all. They are pieces of a whole-person approach that honors both the body's design and the wisdom God provides through it. Time-Stamped Highlights 00:00 — Why standard labs may not catch what's really going on in the body 00:23 — What inflammation is and why it happens 00:52 — The limits of conventional testing and the rise of functional medicine 02:17 — A personal story of lab results, gut health, and a turning point in 2019 04:36 — How addressing nutrition changed a health trajectory 05:06 — Introduction to practical, natural ways to reduce inflammation 05:34 — Fish oil and joint support 06:01 — Apple cider vinegar for flare-ups 06:56 — Baths, sleep, and prioritizing rest 07:25 — Prayer as a two-way conversation with God 09:10 — Breathing techniques for stress relief 09:40 — Emotional health, counseling, and community support 10:37 — Calming teas and daily stress tools 11:03 — Toxic personal care products and their hidden effects Key Takeaways Chronic inflammation often has more layers than a single lab panel can reveal. Staying curious and asking questions is a wise, faithful response, not an overreaction. Healing is rarely one single fix. It tends to come through small, consistent choices across nutrition, rest, stress, and spiritual life. Prayer is meant to be a conversation, not a monologue. Leaving room to listen can be as valuable as the words spoken. Real change often starts with choosing just one or two practical steps rather than trying to overhaul everything at once. Your body was designed with intention. Learning to understand it, rather than fight it, is part of stewarding the health God has given you. Ready for Your Next Right Step? If this episode named something you've been feeling but haven't been able to fully explain, you don't have to keep piecing it together alone. The More Energy Strategy Session is a focused, one-on-one conversation to walk through your specific situation and identify your next right step, whatever that looks like for you. If you're done waiting for things to make sense on their own and ready to move forward with clarity, book your session at herholistichealing.com/services. This content is for informational purposes only and is not intended as medical advice.

A daily quote to inspire the mind, gratitude to warm the soul, and guided breathing to energize the body. Quote: Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless. –Jamie Paolinetti Gratitude: Good books Guided Breathing: Equal Breathing. Visit TheDailyRefresh.com to share your unique piece of gratitude which will be featured on an upcoming episode, and make sure to watch the tutorial of how to make The Daily Refresh part of your Alexa Flash Briefings! Call to action: If there's something unique YOU are grateful for, let me know and I'll share it on an upcoming episode. Simply visit TheDailyRefresh.com and click the word 'Gratitude e' in the Nav bar!

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On this episode of Vitality Radio, Jared explores an often-overlooked obstacle to better health: becoming so focused on wellness that fear begins to work against healing. Learn how chronic stress, health anxiety, information overload, and perfectionism can affect digestion, inflammation, the nervous system, and your overall sense of well-being. Jared explains why awareness should lead to calm, practical action rather than worry, and how your mindset can influence the way your body responds to everyday challenges. Through personal stories, scientific research, and practical strategies, you'll discover how to pursue better health without becoming consumed by it. If you've ever felt overwhelmed by lab results, toxins, symptoms, or conflicting health advice, this episode offers a healthier perspective on building resilience, confidence, and true vitality. Visit the podcast website here: VitalityRadio.comYou can follow on Instagram https://www.instagram.com/vitalitynutritionbountiful/ and https://www.instagram.com/vitalityradio/, or on Facebook https://www.facebook.com/vitalityradio and https://www.facebook.com/MyVitality. Join us also in our Facebook group https://www.facebook.com/MyVitality . Shop the products that Jared mentions at vitalitynutrition.com. Let us know your thoughts about this episode using the hashtag #vitalityradio and please rate and review us on Apple Podcasts. Thank you!Just a reminder that this podcast is for educational purposes only. The FDA has not evaluated the podcast. The information is not intended to diagnose, treat, cure, or prevent any disease. The advice given is not intended to replace the advice of your medical professional.This podcast is produced by DrTalks.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://drtalks.com/podcast-service/⁠

A daily quote to inspire the mind, gratitude to warm the soul, and guided breathing to energize the body. Quote: I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do. –Leonardo da Vinci Gratitude: Freedom Guided Breathing: Equal Breathing. Visit TheDailyRefresh.com to share your unique piece of gratitude which will be featured on an upcoming episode, and make sure to watch the tutorial of how to make The Daily Refresh part of your Alexa Flash Briefings! Call to action: If you're interested in launching your very own Podcast, visit FreePodcastCourse.com/ and this completely free training will teach you EVERYTHING you need to know! So visit FreePodcastCourse.com.

EPISODE 141: YOU ARE WORTHY OF THE COURAGE YOU CARRYTake a breath. There's something I need you to hear today.You carry courage in your body right now. The quiet kind. The kind that shows up even when you're scared. The kind that gets you out of bed on the hardest mornings.And today, I want you to know something. You are worthy of that courage. You are worthy of the strength inside you.NOT YOUR AVERAGE EPISODEThis isn't just another encouragement episode. Today, we're diving into the misunderstood relationship between worthiness and courage. Sometimes the people who carry the most courage feel the least worthy of it. If that's ever felt true for you, this one's for you.WHAT YOU'LL GET- A grounded conversation about why worthiness isn't something you earn- Breathing exercises to help you settle and arrive in the present moment- Guided affirmations you can carry with you throughout your day- A gentle reminder that you don't have to prove anything to deserve kindnessEPISODE BREAKDOWN[00:00] Opening - The truth about your worth[02:45] Settling In - Gentle breathing and arrival[05:15] The Theme Part One - Why courage doesn't require proof[13:30] Breathwork - Breathing through the truth[16:00] The Theme Part Two - Resting inside your worthiness[23:45] Affirmations Part One - Speaking your truth[27:30] Affirmations Part Two - Deepening the practice[31:00] Closing - You're not alone in thisAFFIRMATIONS FROM THIS EPISODE- I am worthy of the courage I carry.- I deserve to take up space in this world.- My bravery is not a burden. It is a gift.- I am not too much. I am not too little. I am exactly right.- The courage in me is exactly the right amount for the life I'm living.- I let go of the need to prove myself.- I embrace my worthiness as a birthright.- I am brave enough to be vulnerable.COMPASSION • COURAGE • WORTHINESS • SELF-KINDNESS • BREATHWORK • MINDFULNESS • GENTLENESS • GROUNDING • AFFIRMATIONS • DAILY PEACE • DAILY COURAGE • GROUNDED • INTENTIONAL • MEDITATION • RELAXATION • SLEEP • FOCUS • COMFORT • HEALING • PEACEFUL • MOTIVATIONAL • SELFCARE • RELAXING • ANXIETY RELIEF • INNER PEACE • STRESS RELIEF • CALM • STILLNESS • POSITIVITY • DAILY MOTIVATION • PEACE • HEALING • MINDFUL • BREATHE • AFFIRMATIONS • GROUNDING • SELFCOMPASSION • WORTHINESS • COURAGE • BRAVERYDISCLAIMER

Episode 129 — You Are Held by the World Around YouSometimes the hardest days make us feel like we're carrying everything alone. But what if the world around you is holding you more than you know? In this episode, we're exploring the idea that you are not alone — and that the people, places, routines, and small moments of care that surround you are actually keeping you afloat, even when you can't see it.━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━SHOW NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━THEMEYou are held by the world around you. This episode is about remembering that you don't have to carry everything alone — and that the support you need is already all around you, waiting to be noticed.━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━AFFIRMATIONS• I am held by the world around me. I am not alone.• I allow myself to receive support. Receiving help is not a sign of weakness.• I let go of the need to carry everything by myself. I release what I cannot hold alone.• I am surrounded by people and forces that are helping me, even when I cannot see them.• I choose to notice the holding. I choose to see the support that is already there.• I am worthy of being held. I am worthy of care and kindness and gentleness.• I let myself rest in the knowledge that the world has me, and I do not have to hold myself up alone.━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━TIMESTAMPS[00:00] Opening — You Are Doing Better Than You Think[01:30] Settling In — The Moment You Felt Less Alone[03:45] The Theme, Part One — What It Really Means to Be Held[06:30] Breathwork — Calm the Nervous System[08:15] The Theme, Part Two — Receiving, Not Just Giving[10:00] Affirmations — You Are Held[11:00] Closing — Come Back to This Truth━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━TOPICS• The practical meaning of being held by the world• How to notice the support already around you• Why receiving help is a sign of strength, not weakness• Breathing tools for overwhelm and anxiety• The web of people and forces keeping you afloat━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━For more episodes and to explore the full Your Quiet Moment collection, visit the show notes below.You don't have to carry it all alone. Take a breath. You're held. You've always been held.━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━DISCLAIMERThe content in this episode is for informational and inspirational purposes only and is not a substitute for professional mental health advice, diagnosis, or treatment. If you have concerns about your mental health or are in crisis, please consult a qualified mental health professional.DISCLAIMER

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A daily quote to inspire the mind, gratitude to warm the soul, and guided breathing to energize the body. Quote: Challenges are what make life interesting and overcoming them is what makes life meaningful. –Joshua J. Marine Gratitude: Fresh fruit smoothies Guided Breathing: Equal Breathing. Visit TheDailyRefresh.com to share your unique piece of gratitude which will be featured on an upcoming episode, and make sure to watch the tutorial of how to make The Daily Refresh part of your Alexa Flash Briefings! Call to action: If you're ready to master productivity, discipline and focus in 100 days, visit TheMasteryJournal.com and you'll have the step by step guidance to do just that. Use promo code 'refresh' as a thank you for listening to The Daily Refresh.

Over the past weeks, we've explored the six core human needs and the shadows they create when they unconsciously drive our lives and leadership.We began with the need for certainty, which often becomes the need for control. We explored the need for variety and how it can create instability. We looked at significance, our desire to be seen and recognized, and at love and connection, where over-giving and people-pleasing often emerge. Finally, we reflected on the need for growth and how the pursuit of constant evolution can become exhausting when it never allows space for integration.Today, I want to close this series with the sixth and final need:The need for contribution.In many ways, I see this as the most mature of the six human needs.But it is also the easiest one to confuse with the others.What Is the Need for Contribution?The need for contribution is the desire to create meaningful impact beyond yourself.It is the desire to give back.To leave something better than you found it.To use your skills, experience, and life for something larger than your own success.Many people describe contribution as the highest expression of purpose.Yet there is an important question we rarely ask ourselves:From which place are we contributing?Because contribution can easily become another disguise for an unmet human need.Are you contributing because you need recognition?Then perhaps significance is still driving your actions.Are you contributing because helping others allows you to belong?Perhaps the need for love and connection is underneath.Are you contributing because it helps you learn and evolve?Perhaps growth is still leading the way.Contribution itself is not enough.The intention behind it matters.When Giving Is Another Way of ReceivingOne of the biggest lessons I've learned is that many of us give because, unconsciously, we hope to receive something in return.Recognition.Validation.Love.Belonging.Security.There is nothing wrong with these needs, they are deeply human.The invitation is simply to become aware of them.Healthy contribution begins when the act of giving is complete in itself.When giving is already fulfilling.When nothing needs to come back for the contribution to have meaning.That, for me, is where contribution becomes truly free.The Shadow of ContributionLike every human need, contribution also has its shadow.One of the most common expressions I see—particularly in women leaders—is over-giving.Helping everyone.Always being available.Giving expertise away for free.Putting others first.Feeling guilty for receiving.The intention is beautiful.But over time, it becomes unsustainable.Because contribution without receiving eventually creates depletion.Everything in nature exists in relationship.Breathing in. Breathing out.Giving. Receiving.Neither can exist without the other.One question worth reflecting on is:How comfortable are you receiving?Can you receive money without guilt?Can you receive appreciation without minimizing it? Say ‘Thank you'.Can you receive support without feeling indebted?Many people who love to contribute discover that receiving is actually much harder than giving.And yet both are necessary.My Own ShiftWhen I look back on my own career, I can clearly see how this need evolved over time.For many years, I worked in the gaming industry.I loved the creativity.I loved the innovation.I loved building teams and creating products that reached millions of people.I also received a great deal in return.Meaningful work.Recognition.Financial security.Growth.But eventually, a deeper question emerged.What am I contributing to?The games we created generated engagement, screen time, and significant revenue.From a business perspective, they were successful.But I also knew who some of our players were.I knew stories of people spending thousands of euros in games.People whose behavior resembled addiction more than entertainment.And I had to ask myself:Is this the impact I want to have?That question changed everything.It wasn't a judgment of the industry.It was an honest reflection on my own values.I realized that my deepest need was no longer growth.Or recognition.Or achievement.It had become contribution.That realization eventually led me toward coaching.Toward conscious leadership.Toward creating spaces where leaders examine not only what they build, but the impact they create on the people around them.When Contribution Becomes a Different QuestionAt some point in life, many people reach a quiet transition.They've achieved.They've grown.They've accumulated experience.And the question changes.Instead of asking:“How can I become more successful?”They begin asking:“What do I want to leave behind?”Contribution is no longer about building something bigger.It becomes about building something meaningful.For me, that has become the work.Helping leaders move from fear to love.From leading through control, ego, and survival...To leading from awareness, integrity, and the heart.That doesn't happen through strategy alone.It requires inner work.Because the quality of what we contribute will always reflect the quality of the place we are contributing from.Looking Back at the Six Human NeedsAs we close this series, I invite you to reflect on all six human needs.* Where do you seek certainty and control?* Where do you constantly chase novelty?* Where do you need recognition?* Where do you sacrifice yourself to maintain connection?* Where do you push yourself to keep growing?* And finally…How do all of these needs shape the way you contribute to the world?Every need is valid.Every need has a shadow.The goal is never to eliminate these needs.The goal is to become aware of them.Because awareness is where freedom begins.Reflection QuestionsTake some time to journal with these questions:* Which of the six human needs drives most of your decisions today?* When you contribute, what are you hoping to receive in return?* How comfortable are you with receiving?* What impact are you truly creating through your work?* If recognition, money, and status disappeared, would you still choose the same path?Closing ReflectionFor me, contribution is not about saving the world.It is about bringing more consciousness into it.Helping people move from fear to love.From unconscious patterns to awareness.From reacting to choosing.If this series has taught us anything, it is that our shadows are not something to eliminate.They are invitations.Invitations to understand ourselves more deeply.Because once we understand what has been driving us, we finally become free to choose a different way of leading, living, and contributing.And perhaps that is the greatest contribution any of us can make.Thanks for reading Rise and Play! Subscribe for free to receive new posts and support my work.I am opening the registration for a unique event on Sept 4-7, a medicinal retreat in Europe for conscious leaders ready to go to the next level.We are curating a selected group of 12. Book a discovery call for more information. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit riseandplay.substack.com

A daily quote to inspire the mind, gratitude to warm the soul, and guided breathing to energize the body. Quote: If you want to lift yourself up, lift up someone else. –Booker T. Washington Gratitude: Digital cameras Guided Breathing: Equal Breathing. Visit TheDailyRefresh.com to share your unique piece of gratitude which will be featured on an upcoming episode, and make sure to watch the tutorial of how to make The Daily Refresh part of your Alexa Flash Briefings! Call to action: If you want to take your life to the next level, check out my Free Training; 3 Hours to your big idea. In just 3 hours, you'll have THE BIG idea that you can go all in on, and the best part, the entire training is free! Visit YourBigIdea.io to start today!

When we are feeling low, our vibrations are low. Those feelings of fear, sadness, depression, anxiety, boredom are all sucking our energy and keeping us vibrating at a lower level. All while disconnecting us from the present moment. Connecting to the present, raises our vibration. We start to feel joy, gratitude, inspired, optimistic, and enthusiastic for what is to come. The present moment is there, always singing in a perfect pitch, waiting for us to tune in to it. This meditation hopes to help the meditator practice that connection with the present moment so we can be more in unison with our life. One breath at a time.

Throughout the 2026 World Cup, state and local organizations have used NASA air quality data to provide a clear picture of the air that players and fans are breathing.

Bill Horan talks with Dr. Ron Dushkin, author of MANAGE YOUR STRESS MANAGE YOUR LIFE.  Dr. Ron will discuss why he says everyday is like a sandwich, why we are not taught how to recognize stress, how the causes of stress are unique to each person and how simple breathing exercises can reduce stress.

When a child exhibits behavioral challenges, facial recession, or struggles with sleep, the root cause is frequently hiding in plain sight: their breathing habits. Unfortunately, these vital signs of compromised airway health are often overlooked by traditional medical models.In this episode, Hallie sits down with Dr. Leslie Pasco, an expert in airway health, pediatric development, and the author of The Great Contraction. Dr. Pasco breaks down the profound impact that mouth breathing, poor jaw development, and tongue-ties have on a child's long-term physical and neurological growth.About the Guest: Dr. Leslie Pasco, DMD, OFM, CBBIDr. Leslie Pasco is the visionary founder and President of MyoWay Centers for Kids. With almost three decades of experience in dentistry, Dr. Pasco has dedicated her career to understanding how airway health and muscle function deeply influence growth, sleep, learning, and overall health in children. Rather than simply addressing surface symptoms, she emphasizes early screening, thorough functional assessments, and close collaboration with other healthcare professionals to ensure her young patients receive truly comprehensive care. Her clear, driving mission is to help children grow right, breathe right, and live better.Key Topics & TakeawaysMouth Breathing as a Danger Signal: Why mouth breathing should never be dismissed as a "phase," and how it actively derails midface growth, jaw position, and dental alignment.The ADHD & Sleep Link: How sleep-disordered breathing frequently mimics or exacerbates symptoms of ADHD, leading to misdiagnoses that could be resolved with airway support.A Call for Holistic Care: Understanding the environmental stressors driving facial recession and contraction, and why true patient healing requires organic, multidisciplinary collaboration.Soundbites"Mouth breathing is a danger signal. It is your body's emergency backup system, not a functional way for a growing child to live and develop.""Breathing therapy can change lives. When you restore nasal breathing and correct sleep architecture, you aren't just changing a habit—you're shifting a child's entire behavioral and developmental trajectory.""Holistic care requires collaboration. No single provider can fix a contracted airway or a system-wide dysfunction completely on their own."Timestamps 00:00 - The Impact of Airway Health on Families01:12 - Introducing Dr. Leslie Pasco02:20 - Shifting from General Dentistry to Airway Care07:23 - The Dangers of Chronic Mouth Breathing12:04 - ADHD Misdiagnosis vs. Sleep Disordered Breathing19:02 - The Connection Between Palatal Expansion and Myofunctional Therapy28:44 - Functional Assessments for Tethered Oral Tissues (Tongue & Lip Ties)30:53 - The Critical Role of Pre-Op and Post-Op Preparation for Releases44:00 - What is the Buteyko Breathing Method? (Form, Function, Fuel)52:39 - Breaking Down Medical Silos: A Holistic Approach54:16 - The Great Contraction Book Overview58:52 - Medical Disclaimer & OutroLinks & ResourcesConnect with Dr. Leslie Pasco: Learn more about her clinical work at https://buteykoclinic.com/pages/instructors/dr-leslie-pasco?srsltid=AfmBOoqEmYjR8y3SzFHFpgr-JpFWFgfyViaOItLvpazcPnDMqwDwd7w0.Facebook : https://www.facebook.com/DrLesliePasco/Linkedin:https://www.linkedin.com/in/dr-leslie-pasco-03a096a1/?isSelfProfile=falseRELATED EPISODES YOU MIGHT LOVEDr. Richard Baxter on How to Know If a Tongue Tie Is Really the ProblemDon't Ignore the Snore: The Hidden Link Between Airway, Sleep, and ADHDSTAY CONNECTED

A daily quote to inspire the mind, gratitude to warm the soul, and guided breathing to energize the body. Quote: Too many of us are not living our dreams because we are living our fears. –Les Brown Gratitude: Happy hour Guided Breathing: Equal Breathing. Visit TheDailyRefresh.com to share your unique piece of gratitude which will be featured on an upcoming episode, and make sure to watch the tutorial of how to make The Daily Refresh part of your Alexa Flash Briefings! Call to action: If you're not listening to this on your Alexa, you should be! Visit TheDailyRefresh.com and click on the word Alexa in the Nav bar for a tutorial on making The Daily Refresh one of your Flash Briefings.

Episode 107 — You Can Find Peace in the Middle of Challenge In today's episode, we explore how peace isn't something you find once the chaos stops — it's something you access right now, in the middle of everything. Together, we practice conscious breathing, box breathing, and gentle breathwork to help you return to your calm center whenever life feels overwhelming. You'll also hear powerful affirmations to carry with you throughout your day. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ SHOW NOTES ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ TIMESTAMPS [00:00] Opening — Finding peace in the middle of chaos [01:30] Settling In — Checking in with your body [03:15] The Theme — Peace is not the absence of chaos [07:45] The Breath — How conscious breathing shifts your nervous system [10:30] Breathwork — Box breathing practice (4 rounds) [14:00] Breathing into tension — Calming the body [16:30] Affirmations — I can find peace without needing the world to be calm [18:45] Closing — You are the stillness beneath the storm ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ AFFIRMATIONS • I can find peace without needing the world to be perfectly calm. • My breath is always available to me as a tool for returning to calm. • I am not the chaos around me. I am the stillness beneath it. • I choose to come home to myself, again and again, no matter what is happening outside. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ THIS EPISODE IS FOR YOU IF... • You've been feeling overwhelmed by everything happening around you • You want to learn practical breathing techniques for instant calm • You need a reminder that peace is available to you right now • You're looking for gentle, encouraging words to carry you through a hard day ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ABOUT YOUR QUIET MOMENT Your Quiet Moment is a daily mindfulness and self-compassion podcast designed to help you pause, breathe, and reconnect with your inner peace. New episodes drop every day. Find us on Spreaker, Apple Podcasts, Spotify, and everywhere podcasts are available. If this episode helped you, please share it with someone who needs to hear it today. Your Quiet Moment — because you deserve a break. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ DISCLAIMER The content in this episode is for informational and inspirational purposes only. It is not a substitute for professional mental health advice, therapy, or medical treatment. If you are experiencing persistent mental health challenges, please consult a qualified healthcare provider.DISCLAIMER

(Group Learning Program) - Guided Breathing Mindfulness Meditation and Student QuestionsBreathing Mindfulness Meditation was the primary form of meditation employed by The Buddha to attain Enlightenment. There are many aspects of The Path to Enlightenment that one would need to learn and practice with guidance from a Teacher, however, Breathing Mindfulness Meditation should be among the top priorities for any Practitioner aspiring to attain Enlightenment.The goal of Breathing Mindfulness Meditation is to develop “Right Mindfulness”, “Right Concentration”, and to eliminate the unwholesome root of craving/desire/attachment.All discontentedness is caused by craving/desire/attachment so it is important to train the mind to not have craving/desire/attachment as part of "Developing Your Life Practice”.In this Podcast, David will guide you in a Breathing Mindfulness Meditation session and will accept questions from Students to help you develop your meditation practice and progress forward on The Path to Enlightenment.——-Daily Wisdom - Walking The Path with The BuddhaDedicated to the education of Gotama Buddha's Teachings to attain Enlightenment.https://www.BuddhaDailyWisdom.com(See our website for online learning, courses, and retreats.)Group Learning Program - LIVE Interactive Online Classes, Book, Audiobook, Videos, Podcast and Personal Guidancehttps://mailchi.mp/f958c59262eb/buddhadailywisdomThe Words of The Buddha - Pali Canon in English Study Grouphttps://mailchi.mp/6bb4fdf2b6e0/palicanonstudyprogramFREE Book - Developing a Life Practice: The Path That Leads to Enlightenmenthttps://www.buddhadailywisdom.com/freebuddhabooksFacebook: https://www.facebook.com/groups/DailyWisdom999YouTube: https://www.youtube.com/@DailyWisdom999Podcast: https://creators.spotify.com/pod/profile/buddhadailywisdom/Support our efforts to share The Teachings of Gotama Buddha with you and worldwide for all people using this link.https://www.buddhadailywisdom.com/supportbuddha#buddhism #learnbuddhism #enlightenment #dhamma #dharma #buddha #meditation #meditationretreat #meditationcourse

We would love to hear from you! Please send us your comments here. --------Thank you for listening! Your support of Joni and Friends helps make this show possible. Joni and Friends envisions a world where every person with a disability finds hope, dignity, and their place in the body of Christ. Become part of the global movement today at www.joniandfriends.org. Find more encouragement on Instagram, TikTok, Facebook, and YouTube.

3444: The Daily Refresh | Quotes - Gratitude - Guided Breathing

Dragon Breathing Level 1 is one of the most important practices I've developed over the years, and it's become a foundational part of the Sexual Kung Fu system.This guided practice is designed to help you open the microcosmic orbit, cultivate earth energy through the feet, and learn how to circulate energy through the body in a way that builds vitality, pleasure, and deep relaxation.The goal isn't to force anything or visualize complicated energy pathways. It's to become more sensitive to your body, connect with the ground beneath you, and gradually train your nervous system to experience greater levels of energy and full-body awareness.In this guided session you'll learn:• How to practice Dragon Breathing Level 1• The role of foot breathing and earth energy• How to circulate energy through the body naturally• Why grounding is essential for sexual vitality• How this practice supports ejaculation control and full-body pleasure• Ways to integrate Dragon Breathing into qigong, meditation, and sexual cultivationI recommend practicing this regularly for at least a few weeks before moving on to more advanced methods.Consistency is the key.Let me know in the comments what you experience from this practice and how it unfolds for you over time.Get my FREE Ebook - 3 Techniques for Legendary Ejaculation Control:

Life doesn't always go to plan. In fact, life rarely seems to go to plan. We can't let those little bumps in the road, or even huge obstacles keep us from moving forward in our life. We need to be able to shift into another gear, change lanes, or take another route. This meditation hopes to help remind us that there is always another way. There is always plan B. One breath at a time.

A few weeks ago, Kevin hurt his back during a strength session. Like many runners, his first instinct was to figure it out on his own. He stretched, modified his training, waited for it to improve, and hoped time would take care of it. Instead, everyday activities became painful, and even short runs felt nearly impossible. But after finally asking for help, everything changed. Within days he was running again, within two weeks he was essentially pain-free, and less than three weeks later he completed a 14-mile run.In this episode, Angie pulls back the curtain on exactly what they did—and why it worked. This isn't a "magic exercise" episode or a one-size-fits-all back pain solution. Instead, it's a conversation about how the body compensates, why pain isn't always a direct measure of damage, and how restoring movement, retraining your nervous system, and progressing gradually can dramatically change the recovery process.Whether you've dealt with back pain, nagging injuries, or simply want to move and train more efficiently, this episode offers a refreshing perspective. You'll walk away with a better understanding of how your body adapts, why more isn't always better, and how the right approach can help you get back to doing what you love—without fear.00:00 Kevin's Back Pain Story04:03 Running Timeline After Injury07:19 What Actually Got Injured10:07 SI Joint Explained13:56 Psoas and Pelvic Tilt16:30 Squat Mechanics Breakdown19:23 Pain Neuroscience and Perception26:58 Fear Avoidance Trap30:51 Treatment Plan Disclaimer32:14 Principle One Mobility35:08 Thoracic Spine Fixes39:25 Breathing and Slow Rehab42:05 Thoracic Extension Work42:56 Foam Roller Frustration43:50 Hip Rotation Basics46:39 90 90 Breakthrough50:41 Psoas Release Safety54:41 Motor Reprogramming01:01:56 Neutral Spine Training01:08:02 Fixing the Squat01:09:35 Edge of Pain Method01:14:19 Return to Running PlanGain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin the Team! -->  https://www.realliferunners.com/team Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

A daily quote to inspire the mind, gratitude to warm the soul, and guided breathing to energize the body. Quote: Life is not measured by the number of breaths we take, but by the moments that take our breath away. –Maya Angelou Gratitude: Vino – Especially a jammy red wine Guided Breathing: Equal Breathing. Visit TheDailyRefresh.com to share your unique piece of gratitude which will be featured on an upcoming episode, and make sure to watch the tutorial of how to make The Daily Refresh part of your Alexa Flash Briefings!

Episode 38 — You Don't Have to Rush A gentle reminder that your life is not a race. In this episode, we explore why rushing feels productive but actually takes us out of our own lives — and what it looks like to move at your own pace without guilt or fear of falling behind. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ SHOW NOTES ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ TIMESTAMPS [00:00] Opening — The Rushing Trap [01:30] Settling In — Breathing Space [03:00] The Theme Part One — Why We Rush [05:30] The Theme Part Two — You Are Not Behind [07:00] Breathwork — Slow Breathing Exercise [08:00] Affirmations Part One — I Am Not Behind [09:00] Affirmations Part Two — I Release the Pressure [10:00] Closing — Move Slowly Today ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ STORY SUMMARY We live in a culture that glorifies speed and busyness. But rushing through our lives doesn't get us anywhere faster — it just makes us miss the moments we're living. This episode explores the difference between speed and progress, why we're afraid to slow down, and how to trust that we're not behind on anyone else's timeline. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ HOST Your Quiet Moment Host — A warm, conversational guide for your daily moment of peace and encouragement. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ TOPICS • Rushing vs. living • The myth of falling behind • Presence and mindfulness • Moving at your own pace • Self-compassion and patience • Breathing exercises ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ If this episode brought you a moment of peace, hit follow so you never miss your daily quiet moment. Share it with someone who needs to hear this today. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ DISCLAIMER This podcast is for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.DISCLAIMER

You Can Let Yourself Be Loved A gentle reminder that you don't have to earn love — you are already worthy of receiving it. Today we explore why letting someone care for you feels so hard, and how to start softening those walls, one breath at a time. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ SHOW NOTES ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ TIMESTAMPS [00:00] Opening — Welcome back, take a breath [00:45] Settling In — You are enough as you are [02:15] The Theme Part One — Why we struggle to receive love [04:30] The Theme Part Two — Unlearning conditional love [07:00] Breathing Exercise — Inhale peace, exhale tension [08:30] Affirmations Part One — Permission to be loved [09:45] Affirmations Part Two — You are worthy of love [10:45] Closing — Let love in, even just a little ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ STORY SUMMARY This episode gently explores the walls we build around receiving love. Many of us learned early that love was conditional — something to be earned rather than given freely. Today's session invites you to soften those walls, to let someone see the real you, and to accept that you are worthy of love exactly as you are. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ HOST Your Quiet Moment Host — A warm, gentle voice guiding you through moments of peace and self-compassion. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ TOPICS • Letting yourself receive love • Unlearning conditional worth • Vulnerability as courage • Breathing exercise for softening • Affirmations for self-worth ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ If this episode brought you peace, follow Your Quiet Moment so you never miss a moment of calm. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ DISCLAIMER This podcast is for general encouragement and relaxation purposes only. It is not a substitute for professional mental health support. If you are struggling, please reach out to a qualified therapist or counselor.DISCLAIMER

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A daily quote to inspire the mind, gratitude to warm the soul, and guided breathing to energize the body. Quote: When I let go of what I am, I become what I might be. –Lao Tzu Gratitude: Being healthy Guided Breathing: Equal Breathing. Visit TheDailyRefresh.com to share your unique piece of gratitude which will be featured on an upcoming episode, and make sure to watch the tutorial of how to make The Daily Refresh part of your Alexa Flash Briefings! Call to action: If you want to take your life to the next level, check out my Free Training; 3 Hours to your big idea. In just 3 hours, you'll have THE BIG idea that you can go all in on, and the best part, the entire training is free! Visit YourBigIdea.io to start today!

Episode 47 — You Don't Have to Be Perfect to Be Loved A gentle reminder that the people who truly love you aren't looking for perfection — they're looking for you. In this episode, we explore where the myth of earning love through being "good enough" comes from, and how to start letting yourself be seen as you really are. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ SHOW NOTES ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ TIMESTAMPS [00:00] Opening — You don't have to be perfect to be loved [01:10] Settling In — When was the last time you messed up and felt shame? [03:00] The Theme Part One — The myth of earning love through performance [05:30] Breathwork — In for 4, hold for 4, out for 6 [06:50] The Theme Part Two — Letting yourself be seen, imperfection creates connection [09:00] Affirmations Part One — I am worthy of love exactly as I am [09:45] Affirmations Part Two — I am perfectly imperfect and that is enough [10:20] Closing — You already have your place, you always did ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ STORY SUMMARY Many of us grew up learning that love was conditional — something you earned by being good enough, easy enough, quiet enough. This episode gently dismantles that myth and explores how our perfectionism was actually a survival strategy that kept us safe but also kept us from being truly known. Through breathwork, affirmations, and honest reflection, we learn that real love doesn't require performance — it requires presence. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ HOST Your Quiet Moment — A gentle space for your heart to rest. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ TOPICS • Perfectionism and self-worth • Conditional vs unconditional love • Vulnerability and authentic connection • Letting go of performance • Self-compassion and grace • Breathing through shame • Being seen as you truly are ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ If this episode spoke to you, share it with someone who needs to hear it. Follow for a new moment of peace every day. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ DISCLAIMER This podcast is for informational and entertainment purposes only. It is not a substitute for professional mental health advice, diagnosis, or treatment. If you are struggling, please reach out to a qualified mental health professional.DISCLAIMER

Episode 48 — You Are Allowed to Start Over Sometimes the bravest thing you can do is admit that where you are isn't where you want to stay. This episode explores the fear and beauty of beginning again — why starting over feels impossible, how to grieve what ended, and why every small step forward counts. You are not starting from scratch. You are starting from experience. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ SHOW NOTES ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ TIMESTAMPS [00:00] Opening — You are allowed to begin again [01:10] Settling In — Take a real breath [02:30] The Myth of Starting Over — Why it feels impossible [06:00] Breathwork — In 4, Hold 4, Out 6 [07:30] The Gentle Art of Beginning Again — Grieve, then step [10:00] Affirmations Part One [10:45] Affirmations Part Two [11:15] Closing — You are not stuck ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ STORY SUMMARY Starting over isn't about being brave enough to leap — it's about being honest enough to admit that where you are isn't where you want to stay. This episode gently walks through why beginning again feels terrifying, the importance of grieving what ended before building something new, and how the smallest steps forward are often the most meaningful ones. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ HOST Your Quiet Moment Host — A warm, conversational guide offering encouragement, breathwork, and affirmations for anyone who needs a gentle reminder that they're not alone. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ TOPICS • Starting over and fresh beginnings • Overcoming fear of change • Grief and letting go of what didn't work • Small consistent steps vs dramatic change • Self-compassion during transitions • Breathing exercises for grounding • Affirmations for courage and resilience ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ If this episode helped you, hit follow so you don't miss the next one. Share it with someone who's been thinking about starting over — they might need to hear this today. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ DISCLAIMER This podcast is for general encouragement and is not a substitute for professional mental health advice. If you're struggling, please reach out to a licensed therapist or counselor in your area.DISCLAIMER

Episode 59 — You Are More Than Your Productivity In a world that celebrates the hustle and glorifies being busy, it's easy to forget that your worth isn't measured by what you accomplish. This episode is a gentle reminder that you are a human being, not a human doing — and that rest is not a reward, it is a right. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ SHOW NOTES ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ TIMESTAMPS [00:00] Opening — The morning rush and losing yourself in the to-do list [01:15] Settling In — Slowing down and taking a real breath [03:00] The Theme, Part One — Why we tie our worth to productivity [06:00] The Theme, Part Two — Your worth is inherent, not earned [08:00] Breathwork — A calming breathing exercise [09:00] Affirmations, Part One — Words to receive gently [09:45] Affirmations, Part Two — Permission to just be [10:30] Closing — A gentle reminder for tomorrow morning ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ STORY SUMMARY This episode explores the quiet exhaustion that comes from defining yourself by your output. You are invited to release the guilt of resting, to remember that your worth was never tied to your productivity, and to practice the radical act of simply being — without agenda, without justification, without apology. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ HOST Your Quiet Moment Host — A warm, conversational guide offering gentle encouragement and space to breathe. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ TOPICS • Worth beyond productivity • Rest as a right, not a reward • Releasing guilt around slowing down • Human being vs. human doing • Self-compassion in a hustle culture • Breathing exercises for grounding ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ If this moment of quiet helped you today, follow the show and share it with someone who needs to hear it. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ DISCLAIMER This podcast is for encouragement and reflection only. It is not a substitute for professional mental health care. If you are struggling, please reach out to a qualified professional.DISCLAIMER

A daily quote to inspire the mind, gratitude to warm the soul, and guided breathing to energize the body. Quote: How wonderful it is that nobody need wait a single moment before starting to improve the world. –Anne Frank Gratitude: Feeling loved Guided Breathing: Equal Breathing. Visit TheDailyRefresh.com to share your unique piece of gratitude which will be featured on an upcoming episode, and make sure to watch the tutorial of how to make The Daily Refresh part of your Alexa Flash Briefings! Call to action: If you're not listening to this on your Alexa, you should be! Visit TheDailyRefresh.com and click on the word Alexa in the Nav bar for a tutorial on making The Daily Refresh one of your Flash Briefings.

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(Insight Meditation Society - Retreat Center) The instructions supports the mind to incline towards ease with breathing and wholehearted attention

A daily quote to inspire the mind, gratitude to warm the soul, and guided breathing to energize the body. Quote: Everything has beauty, but not everyone can see. –Confucius Gratitude: Heaters that work Guided Breathing: Equal Breathing. Visit TheDailyRefresh.com to share your unique piece of gratitude which will be featured on an upcoming episode, and make sure to watch the tutorial of how to make The Daily Refresh part of your Alexa Flash Briefings! Call to action: If there's something unique YOU are grateful for, let me know and I'll share it on an upcoming episode. Simply visit TheDailyRefresh.com and click the word 'Gratitude e' in the Nav bar!