The key to creating order out of chaos so you can thrive (without burnout)

Behind the Mic: 11 Unexpected Lessons After 111 Episodes

1. The power of connection is real

2. The symbolism of everyone having a different morning ritual 

3. The diversity of listeners gloablly 

4. Doing it your way is the way

5. Good quality equipment and a great editor is totally worth it

6.  The gold nuggets that come from hearing people's story

7. Solo eps aren't easy, the more you do, the easier they get (obvs)

8. Sometimes things don't go to plan; it works out better

9. You never know who's listening

    10. The how evolves when you're clear on your why

    11. Magic happens outside your comfort zone

In this episode, I'm baring it all and taking you back to the intense moment in my life when I had to break the news to my kids their parents long-term marriage was ending.

It really is time to embrace all of who you are, the bits you like, the bits you don’t.

It’s not easy, especially if you’re deeply sensitive.

In this ep Callie and I unpack ways to tend to your nervous system, how to lean into your deeply sensitive self and find the awe and wonder in all of it.

We share the importance of creating a safe container for vulnerability and how that can look for you.

And a reminder you’re not over- sensitive or too- sensitive. You are you!

Callie is a Relationship Coach - supporting you to be radically self-aware, clear and loving within yourself - elevating and refining the way you relate and respond to yourself, your relationships and your daily life.

Better relationships = Better life!

Find Callie @

https://www.calliebrown.com.au/

Instagram: CallieCoach

The power of the breath is incredible. It has the ability to impact your life in ways you may not imagine.

I invited Harsha, a Breathwork Coach, to talk about the benefits of breathwork and to  share his personal story, where he shifted from a hectic corporate/expat lifestyle in Hong Kong to now living in Spain and then Bali, now working as a Breath Work coach. Harsha shares how much it helped him during a time of grief, when his Mum died traumatically.  

Discover simple tools you can use right now to enhance your life, improve your sleep, your focus, have a calmer mind, more resilience and less stress.

Harsha Dharmana is a certified Oxygen Advantage Advanced Instructor, XPT Breathwork Instructor, and Conscious Connected Breathwork Facilitator. As a Breathwork Coach, in the online space, Harsha teaches you how to manage stress, optimise performance and improve your total health using scientifically proven breathing techniques.

Key Points

6:24  How breathing impacts various functions in the body and can influence your stress response, which is linked to many illnesses

18:32  The 3 steps Harsha teaches for breath work

34:44  Begin with small, consistent steps in breathwork to see tangible results over time

37:03 The importance of breathing through the nose for overall health and physiology

40:46  Harsha recommends mouth taping to encourage nasal breathing and improve sleep quality, for better heart health and emotional resilience

46:02  Harsha shares an client example, of the struggle with stress and emotional reactivity outside of work, and how they worked together to address sleep and breathing habits to improve the client's ability to pause and think before reacting

51:12  Beginners tools - 3-4 minutes of box breathing or coherent breathing for those interested in getting started with breath work

38:03  Harsha recommends breathing through the nose as much as possible and only using mouth breathing during physical exercise or high-intensity activities.

41:16  A note on snoring

Resources mentioned;-

Why We Sleep - Matthew Walker 

Whoop Strap

Follow Harsha

SFH Breathwork

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• Reflecting on the profound impact of losing my Mum to a stroke in 2013 and navigating the complexities of life post-divorce in 2018.

• Exploring the ways in which Christmas traditions have evolved in the face of personal challenges, acknowledging that change is an inevitable part of life.

• Sharing my hopes for a joyful family gathering with my partner and daughters, and the unexpected disappointments that unfolded, challenging preconceived notions of holiday bliss.

• Offering advice on how to navigate unexpected challenges, emphasising the importance of acceptance when faced with circumstances beyond your control.

• Discussing the transformative power of mindfulness in navigating difficult emotions arising from challenges and making mindfulness your friend in turbulent times.