Ep 7: There Are Parts of Me I Don’t Love Yet — A 2-Minute Shift

Ep 9: When triggered, instant calm isn’t realistic — but here’s what does work

When you’re triggered, we often expect ourselves to calm down instantly. But even if you pause and breathe for a few seconds the feeling is still there. This Breath Break explores why that happens and what your body actually needs instead. In this short episode, we explore how long it actually takes for an emotion to move through the body and why. Plus, the one simple (and often missed) shift that helps you stop getting pulled back into the reaction. This is a quick listen - but empowering knowledge for learning to live in your amazing body more wisely. In the coming days, I'll release a short video to help you feel the difference between a short pause and longer hold. Go to The Breath Break on Substack to get notified and explore more practical ways to work with your breath for more clam, clarity, vitality, and ease → https://busytobalanced.substack.com/ [https://busytobalanced.substack.com/] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit busytobalanced.substack.com [https://busytobalanced.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Ep 8: When Triggered: Are Seconds Enough? — Step 1 The Interrupt

What “just take a breath” actually does — and doesn’t. Common advice tells us to “just take a breath” when we’re triggered. But what is that actually doing? In this episode, we explore what a few seconds of breathing can, and can’t, do in those moments. Is it enough? Short answer: no, but it’s an important step that shouldn’t be missed. Over the next few weeks, I’m exploring the role of deep breathing to help us make a better response when triggered…the science behind it, how long it takes, and experimenting with it in my own life. I’ll share what I’m learning, along with simple tools you can try. Don’t miss this episode. It will help you understand what’s happening in your body so you can actually work with it in real moments. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit busytobalanced.substack.com [https://busytobalanced.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Ep 7: There Are Parts of Me I Don’t Love Yet — A 2-Minute Shift

A simple Breath Break you can do anywhere. No one will notice, but you’ll feel the shift in how you meet yourself, others, and life. Inspired by the words of Alok V Menon, this episode introduces a short breathing reset into the collarbones and upper chest, sometimes called the eyes of the heart. This area often collapses with screen time, stress, or protecting. Opening it can change posture, breath, and tone in real-time interactions. Use this practice: before replying, during a meeting, after a tense interaction, or when you notice yourself closing off. Slightly energizing — best to do earlier in the day. Avoid this before sleep. Inside this episode: -brief set-up -guided collarbone breathing posture -letting the breath create the opening (1–2 minutes) Practice length: 1–2 minutes Check out The Breath Break on Substack for more upcoming offers on integrating breath awareness and practical techniques into your day for more calm, clarity, steadiness, and ease in your body and mind — and a greater capacity to breathe more fully into this life!https://busytobalanced.substack.com/ [https://busytobalanced.substack.com/] Credits: Theme inspired by @alokvmenon on Instagram This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit busytobalanced.substack.com [https://busytobalanced.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Ep 6: Break the Worry Loop

Ep 6: Break the Worry LoopA quick pattern interrupt to quiet worry, ease uncertainty, and return to center (3-minute technique inside a 10-minute episode). There’s a lot happening in the world right now.You can feel it… even when you’re just trying to go about your normal day. The mind tries to manage uncertainty by working it out in your head, but mostly you end up worrying more. This Breath Break is a small interruption to that — a pattern interrupt for when the mind gets caught in a loop of worry and rumination. It introduces a simple breathing pattern using sniffs — often called stroke breaths — that interrupts mental spirals and helps your system settle quickly. It doesn’t change the world, but it gives you more steadiness in how you meet it. Why this matters:Uncertainty is part of life, but rumination doesn’t have to be.This practice gives your mind something real to follow so it can release the momentum of worry and return to steadiness. Take this Breath Break when your thoughts won’t stop running — morning, midday, or as a transition from work to home life. Inside this episode: The science behind the technique A 3-minute guided stroke-breath pattern interrupt Where to feel this technique in your body A reflection to help you step off the worry treadmill Check out The Breath Break on Substack for more upcoming offers on integrating breath awareness and practical techniques into your day for more calm, clarity, steadiness, and ease in your body, mind, and capacity to breathe more fully into this life.Go to The Breath Break on Substack → https://busytobalanced.substack.com/ [https://busytobalanced.substack.com/] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit busytobalanced.substack.com [https://busytobalanced.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Ep. 5: Everyday as an Adventure (6-minute listen)

In the busyness of everyday life, it’s easy to move through our days on autopilot. In this episode, we explore how breathing fully into life can help ordinary moments feel richer, more alive, and more meaningful. What You’ll Explore in This Episode: -Why most of life’s “adventure” lives in everyday moments -How conscious breathing supports presence, vitality, and awareness -A short, simple breathing practice you can take into daily life Why This Matters:When we slow down and breathe with intention, we reconnect with our body, our senses, and the moment we’re in. This gentle practice supports feeling more alive, grounded, and able to notice the goodness already here. A short, reflective 6-minute episode with a practical 3-minute breath practice you can return to anytime. Want more support integrating breath into everyday life? I work 1:1 with people who want to use their breath as an untapped, everyday resource — to regulate stress, build clarity, improve sleep and digestion, and feel more steady and alive in modern life. This isn’t about intense techniques or fixing yourself.It’s about learning how to work with your breath gently, consistently, and wisely — right where you are. You can book a no-commitment introductory consultation and read reflections from people I’ve worked with here:stan.store/jenafer Gift certificates are also available and have been a hit with recipients. This is a thoughtful, practical offering for someone navigating stress, change, or simply wanting more ease and vitality in daily life. Why I do this: My intention is to help more of us reconnect with the natural intelligence of our bodies — designed for balance, like the rest of nature. That connection is what helps us shift from survival mode into a grounded, empowered way of being. In a world that constantly pulls us off-centre, it becomes more imperative to know about how this amazing body-mind system works and to have some solid tools to guide ourselves back to balance. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit busytobalanced.substack.com [https://busytobalanced.substack.com?utm_medium=podcast&utm_campaign=CTA_1]