You're Breathing Wrong and It's Making You Anxious: The Truth About Functional Breathing

Why You Can't Take Action Even When You Know What to Do (Fun Fact: You're Not Lazy)

What if you're not lazy, not broken, and not self-sabotaging, but frozen? You know what you need to do. You've known for a while. But no matter how hard you try, you can't seem to take action. You feel stuck in life and you can't move forward. That's not weakness. That's your nervous system in survival mode. In this solo episode, Sonia Houria Rivas shares the deeply personal story of buying a plane ticket to Australia and not getting on that plane for two years, all while functioning, going to work, and taking care of everyone around her, but slowly losing herself in the process. From people pleasing and over-functioning to crashing so hard she slept for three months, this episode unpacks what the freeze response actually looks like when you're still showing up on the outside but completely shut down on the inside, and why "feel the fear and do it anyway" doesn't work when your nervous system doesn't feel safe. This is not just a story. It's a powerful breakdown of why you can't take action even when you know what to do, and what actually helps you get unstuck. In this episode, you'll learn: * Why you feel stuck and can't take action even when you know exactly what you need to do * What the freeze response really is and why it gets mistaken for procrastination or self-sabotage * Why "feel the fear and do it anyway" backfires when your nervous system is dysregulated * How people pleasing and over-functioning lead to burnout, emotional exhaustion, and losing yourself * What functional freeze looks like, still going through the motions but feeling numb, disconnected, and empty inside * Why you can't think your way out of a freeze response and why willpower isn't enough * The practical tools that help, breathwork, nervous system regulation, grounding, and reconnecting with joy, so your body feels safe enough to move * Why making big life changes feels so scary, especially when it's tied to childhood patterns and fear of the unknown If you feel stuck, if you've been calling yourself lazy or wondering what's wrong with you, if you're scared of making a big life change but you know you can't stay where you are, this episode will change how you see yourself. Your freeze is not the problem. It's information. You're not broken. You just need to feel safe enough to move. ---------------------------------------- Chapters 00:00 I Bought a Plane Ticket and Didn't Get On It for 2 Years 02:30 Why You Can't Take Action Even When You Know What to Do 05:00 Why "Feel the Fear and Do It Anyway" Doesn't Work 07:30 People Pleasing, Over-Functioning and Losing Yourself 14:00 What Functional Freeze and Burnout Actually Look Like 18:00 Your Freeze Response Is Not Weakness, It's Your Nervous System Protecting You 22:00 How Nervous System Regulation Helped My Client Get Unstuck 26:00 How to Get Out of Freeze: Breathwork, Grounding and Reconnecting with Joy 32:00 Making a Big Life Change from Desire, Not Survival ---------------------------------------- I'd love to hear what change you're navigating right now. What step have you been wanting to take but haven't been able to? If you're navigating this and want support, explore the Inner Power Mentorship at http://womenmakewaves.com.au [http://womenmakewaves.com.au] ---------------------------------------- 🔗 Useful Links & Listeners' Discounts 🍄 SuperFeast — 20% off all products with code WMWHEALTH 👉 https://www.superfeast.com.au/ [https://www.superfeast.com.au/] 🍫 Australian Ceremonial Cacao — 20% off with link: 👉 https://www.australianceremonialcacao.com/?ref=WMWHEALTH [https://www.australianceremonialcacao.com/?ref=WMWHEALTH]

From Car Accident to Competitive Surfer: Natalia Vindas on Reinventing Happiness

In seconds, Natalia Vindas went from a 20-year-old civil engineer to a woman who couldn't move her legs. After two years of fighting to walk again, she made a different choice - she let go, moved to the ocean, and learned to surf from a wheelchair. Now she's a competitive para surfer, accessibility consultant, and proof that the ocean doesn't care about your disability. In this conversation, we talk about what it really takes to reinvent your life, why asking for help changed everything, and the visualisation practice she uses before every surf session to leave her stress on the shore. Connect with Natalia: https://nataliavindas.com/ [https://nataliavindas.com/] Connect with Sonia🌊 Website: http://www.womenmakewaves.com.au [http://www.womenmakewaves.com.au] 📱 Instagram: @womenmakewaves_ Listeners' Discounts 🍄 SuperFeast — 20% off all products with code WMWHEALTH 👉 http://www.superfeast.com.au [http://www.superfeast.com.au] 🍫 Australian Ceremonial Cacao — 20% off with link 👉 http://www.australianceremonialcacao [http://www.australianceremonialcacao].... ---------------------------------------- Keywords: adaptive surfing, para surfing, spinal cord injury recovery, wheelchair surfing, disability and travel, accessible travel Costa Rica, reinventing life after injury, women surfers, accessibility consultant, natural health, essential oils for healing, mindset and surfing, asking for help, Barcelona accessibility, nervous system, Women Make Waves, Natalia Vindas, Sonia Houria Chapters 00:00 Reinventing Life After Injury 05:33 Accessibility Challenges in Costa Rica 08:33 The Accident and Its Aftermath 11:33 Finding Freedom in the Ocean 14:17 Competitive Surfing and Achievements 17:24 Mindset and Competition 20:20 The Importance of Asking for Help 23:18 Traveling and Learning About Accessibility 26:16 Impact of Accessibility on Life 29:07 Conclusion and Future Aspirations 30:04 Redefining Design and Accessibility 33:16 Navigating Career Changes and New Paths 34:28 Health Challenges and Resilience 36:19 Embracing Natural Health Practices 38:14 Cultural Perspectives on Natural Remedies 41:43 Adventure and Accessibility in Costa Rica 46:17 Learning from Diverse Abilities 48:05 Life Lessons and Personal Growth

You Can’t Heal in an Environment That’s Making You Sick

What if your body isn’t broken, but responding to a life that doesn’t feel safe? Most women are trying to heal their nervous system, regulate their emotions, and “do the work” while staying in environments that quietly keep them in stress, anxiety, and burnout. In this solo episode, Sonia Houria Rivas shares the deeply personal story of the two years she spent dealing with extreme fatigue, anxiety, brain fog, panic attacks, and emotional overwhelm without understanding why. From thinking it was perimenopause to uncovering the deeper root cause, this episode explores the powerful link between emotional safety, chronic stress, trauma patterns, and the nervous system. This is not just a story. It’s a powerful breakdown of how your environment, relationships, and unresolved patterns can impact your health and your ability to heal. In this episode, you’ll learn: • Why chronic emotional stress can show up as physical symptoms like fatigue, anxiety, and hormonal imbalance • The difference between a triggered nervous system and being in a genuinely unsafe environment • Why you can’t regulate your way out of a situation that requires self-abandonment • What external safety means for your nervous system and overall wellbeing • How childhood trauma patterns replay in adult relationships and keep you stuck • Why choosing yourself can feel unsafe, even when it’s the healthiest decision If you’re experiencing anxiety, burnout, emotional overwhelm, or feel disconnected from yourself, this episode will help you understand what your body is trying to tell you. Your symptoms might not be the problem. They might be information. You don’t have to choose between healing yourself and protecting yourself. You can do both. ---------------------------------------- Chapters 00:00 The Journey of Discovery Understanding My Body 03:09 The Impact of Stress Unraveling Childhood Trauma 05:56 Navigating Relationships Recognizing Patterns and Triggers 08:49 The Importance of External Safety Recognizing Danger 12:14 Inner Work Healing and Choosing Differently 15:09 The Complexity of Emotional Responses Real vs Triggered Danger 17:48 Choosing Safety The Courage to Let Go 21:06 The Path to Healing Acknowledging Emotions and Needs ---------------------------------------- If this resonates, I’d love to hear what your body has been trying to tell you lately. What are you starting to see more clearly? If you’re navigating this and want support, explore the Inner Power Mentorship at womenmakewaves.com.au [http://womenmakewaves.com.au] ---------------------------------------- 🔗 Useful Links & Listeners' Discounts 🍄 SuperFeast — 20% off all products with code WMWHEALTH 👉 https://www.superfeast.com.au/ [https://www.superfeast.com.au/] 🍫 Australian Ceremonial Cacao — 20% off with link: 👉 https://www.australianceremonialcacao [https://www.australianceremonialcacao]... [https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqazI5RXhVWk5qUXRoenpJbmh3Ni10bTU2NXhNZ3xBQ3Jtc0tsQ181V2poRTF5bEVlOXo4aG5NLVZrbDRSZk1hcFBwd2ZrSzlmR0twNk1LUm1DaElLYUxaVURpZzc0NWk0NkloY1VBN2dmTHpTaG1KVlZWUjFHOTVlQWwta1BreENoQzFiOVNIOXNaRlJuVEpRWmRESQ&q=https%3A%2F%2Fwww.australianceremonialcacao.com%2F%3Fref%3DWMWHEALTH&v=loaI5pFqYfs] ----------------------------------------

Don't Be Blindsided by Perimenopause - A Naturopath's Honest Guide with Sulin Sze

Episode Summary Have you been feeling exhausted, irritable, bloated, or just not yourself — and no one can tell you why? You might be in perimenopause. You're not alone, and you're not crazy. In this episode, Sonia sits down with naturopath, herbalist and women's health specialist Sulin Sze to break down everything you weren't told about perimenopause — what's actually happening in your body, why your symptoms are real, and what you can do about it naturally. ---------------------------------------- In This Episode We Cover: * Why perimenopause can start in your late 30s — and the signs most women miss * What your bleed is actually telling you about your hormones * Belly fat, bloating and why your waistline is changing in your 40s * Brain fog, memory loss and ADD-like symptoms — yes, it's hormonal * Why ghrelin increases six times in perimenopause * The liver-emotion connection and why rage and hot flashes are linked * How chronic stress directly lowers progesterone * The Mediterranean diet, phytoestrogens and herbs that actually help ---------------------------------------- Connect with Sulin Sze 🌿 Website: www.herbalwell.com.au [http://www.herbalwell.com.au] 📱 Instagram: @perimenopause.naturopath ▶️ YouTube: Sulin Sze Sulin's book: https://herbalwell.com.au/product/wildcraft-guide-botany-herbalism-for-wildcrafters/ [https://herbalwell.com.au/product/wildcraft-guide-botany-herbalism-for-wildcrafters/] Learn herbalism with Sulin: www.wildmedicineacademy.com [http://www.wildmedicineacademy.com] Perimenopause course: https://insighttimer.com/meditation-courses/calm-the-chaos-a-natural-toolkit-for-perimenopause [https://insighttimer.com/meditation-courses/calm-the-chaos-a-natural-toolkit-for-perimenopause] ---------------------------------------- Connect with Sonia 🌊 Website: www.womenmakewaves.com.au [http://www.womenmakewaves.com.au] 📱 Instagram: @womenmakewaves_ ---------------------------------------- Listeners' Discounts 🍄 SuperFeast — 20% off all products with code WMWHEALTH 👉 www.superfeast.com.au [http://www.superfeast.com.au] 🍫 Australian Ceremonial Cacao — 20% off with link 👉 www.australianceremonialcacao.com/?ref=WMWHEALTH [http://www.australianceremonialcacao.com/?ref=WMWHEALTH] ---------------------------------------- Keywords: perimenopause symptoms, natural remedies, anxiety, insomnia, perimenopause weight gain, estrogen dominance, progesterone decline, insulin resistance ---------------------------------------- Chapters 00:00 Understanding Perimenopause: An Introduction 01:21 Cultural Influences on Perimenopause 06:05 Defining Perimenopause and Menopause 09:27 Symptoms of Perimenopause 14:54 The Role of Hormones in Perimenopause 25:37 Nutrition and Lifestyle Changes for Perimenopause 32:07 Understanding Hormonal Changes in Women 41:38 The Importance of Nutrition and Food Choices 52:38 Navigating Perimenopause: Hormonal Imbalances and Symptoms 56:39 Dietary Recommendations for Hormonal Health 01:01:03 Cultural Influences on Menopause 01:03:29 The Importance of Community and Connection 01:05:29 Nutrition and Herbal Remedies for Hormonal Health 01:10:13 Mental Health and Hormonal Balance 01:15:19 Generational Stress and Its Impact on Women 01:19:41 Emotional Health and Hormonal Well-being 01:24:33 Empowerment Through Knowledge and Support

You're Breathing Wrong and It's Making You Anxious: The Truth About Functional Breathing

Are you breathing wrong right now? Most people are - and it's silently fueling anxiety, brain fog, poor sleep, and chronic stress. In this solo episode, Sonia Houria Rivas takes you on a deeply personal journey - from breaking her back in a surfing accident, to discovering the one tool that changed everything: her breath. But this isn't just a story. It's a masterclass in why how you breathe matters more than you think, and what you can do about it starting today. In this episode you'll learn: * The difference between functional and dysfunctional breathing - and how to know which one you're doing * Why chest breathing and mouth breathing are keeping your nervous system locked in chronic stress response * What CO2 actually does in your body and why over-breathing is making you more anxious, not less * The 4 pillars of functional breathing that can improve your sleep, digestion, focus, and emotional regulation * How breathwork became the foundation of Sonia's shamanic practice - and why science and spirituality are two sides of the same coin Whether you're dealing with anxiety, burnout, poor sleep, or you simply want to perform better - physically, mentally, emotionally - this episode will show you that the most powerful healing tool you have is already with you. You draw 20,000 breaths a day. It's time to make them work for you. 🎧 Listen to the previous episode with Jason Rice, founder of Apnea Survival, for the science behind breath hold and stress management. Chapters: 00:00 - How a Surfing Accident Forced Me to Stop and Face Myself 01:32 - From Physical Pain to Emotional Healing: My Journey Into Stillness 04:28 - How Breathwork at an Ayahuasca Retreat Changed Everything 10:23 - What Is Dysfunctional Breathing - And Are You Doing It? 14:40 - What Chronic Dysfunctional Breathing Does to Your Body, Mind and Emotions 16:22 - The 4 Pillars of Functional Breathing 19:24 - Breathwork for Athletes, Anxiety and Healing: Real Client Results 23:19 - A Simple Breathing Reset You Can Do Right Now ---------------------------------------- 🔗 Useful Links & Listeners' Discounts 🍄 SuperFeast — 20% off all products with code WMWHEALTH 👉 https://www.superfeast.com.au/ [https://www.superfeast.com.au/] 🍫 Australian Ceremonial Cacao — 20% off with link: 👉 https://www.australianceremonialcacao.com/?ref=WMWHEALTH [https://www.australianceremonialcacao.com/?ref=WMWHEALTH]