Hey, leader, welcome back to another episode of The unleash unstoppable Podcast. I'm so excited to have with us today, Jen rurals. With us to dive into breathwork Jen and I have been friends for quite a long time. And I actually have the honor to be one her mentors in the leadership space, you guys, you're often hearing about being in the leadership room. And Jen just happens to be one of those another amazing leaders that I'm bringing to you, who I've got to know in the leadership space, and I've got to witness firsthand her transformation as a leader. And what's so cool about when being a mentor and being a coach in this leadership space is that you as a coach and a mentor also get to experience something like you have to learn things. And, you know, so I've got to experience a lot of breakthroughs just by being with Jen on her journey. And one of the biggest, coolest thing ever that I got to experience several months ago, was breathwork. So Jen is a somatic breathwork, specialist coach, I mean, I know you're going to tell us a little bit more like how you define that. But it was the one thing that I was like, Oh, my goodness, I want to learn more about this as breathwork. You know, I feel like I kind of had this assumption of what breathwork was, you know, like it did meditation and all these things. But oh, my goodness, like listener, I gotta tell you, like my body was tingling. I never experienced anything like this. And I knew from that moment that I couldn't wait to have Jen on the podcast here to introduce you to her, and to introduce you to breathwork because I just see, now I'm like, Oh, my goodness, I really, I really kind of wish I knew about this sooner, because I just see the impact that it has right on our productivity, our focus our success or results, ultimately helping us avoid burnout right in the process. So Jen, welcome, I would love for you to share a little bit about yourself, your journey, who you are, and more about, yeah, this somatic breath work that you do. So we can then uncover how this really helps the leaders that you work with. And thank you, Alex, for having me on. It's such a pleasure to be here. And yeah, we've been in the transformation leadership space for a little while now. And I'm just so grateful to have gotten to know you through that and have you as a mentor, and now be coaching alongside you. And it's just been such a beautiful, beautiful experience. And, yeah, a short version of how I got into to breathwork, as I started out as a holistic health coach 10 years ago, and really got into that space, when I was struggling with digestive issues. And at the time, I was working in pharmaceutical sales. And the conventional medicine model is what I knew is what I trusted, I didn't know really there were other ways and other alternatives. And when I finally decided to get help and support in the gut stuff that was also kind of creating other symptoms, which I didn't know were all related, but things like anxiety and skin issues and hormone imbalances. And I found myself literally in my 20s seeing like multiple doctors being prescribed multiple medications undergoing a variety of tests. And I'm like, What is going on, you know, and I thought I was healthy. And so something was, you know, so there was a solution out there. And I didn't find it in the conventional medicine model. And it wasn't until I hit what felt like a dead end and got to go down a different path and look at different solutions. And that really opened my mind to new ways of doing things. And so it led me down the path of holistic wellness, integrative medicine, functional medicine, really addressing root cause, rather than putting a BandAid on a symptom, and that was a whole new concept for me, and it made a lot of sense. And cleaning up my diet made a lot of sense to me. And I didn't know really anything about nutrition. So that's where I started and I loved everything. I was learning so much that I left Pharma. I went back to school to study Integrative Nutrition and started a new path, a new career and through that journey over time, in my own healing journey, and also working with my clients that were dealing with gut issues. They started to realize there were other components that got to be addressed. It wasn't just nutrition and supplements, which are absolutely important. But there was a deeper layer. There were several deeper layers. There was the stress component, there was the emotional component. There were the thoughts that are running in the background that we may not even be aware of how are we talking to ourselves and what are the limiting beliefs that are coming up? Do we Um, do do we believe that we're worthy of like great health and all the things that we consciously say we want but so all of that that whole process is what led me to breathwork. And I often say breathwork found me, I was not consciously looking for I was looking for a solution. And that's when breathwork showed up in my world. And like you, I had no clue like how powerful breathwork could be, I knew a little bit about like, you know, a couple of different breathing techniques like box breath, and things like that. And I even remember, many years ago, going to see this like, holistic wellness doctor on a vacant when I was on a vacation, and we just happened to drive by this, like this, this building, or like, let's go in and see what see what it's all about. And we go in, and the doctor like, you know, had availability to like, work work with us. And I remember him saying, I was like, laying on his table, and he was doing a bunch of different relaxation techniques with me, and really focusing on my breath. And I remember him saying, if you just changed how you breathe, if you just learn how to breathe, it could heal so much. And I was like, That's ridiculous. Really, um, yeah, I'm not buying that. And years later, years later, here I am sharing the same message with people, we just learn how to breathe, we could heal so much in so many areas of our life, especially our health but mind body spirit. And, and yeah, the power of our breath is remarkable, not just from how we breathe on a day to day, which is very important, but also going into these deeper breathwork experiences, which are, I mean, the, the closest thing I can compare it to is meditation, but it's so much different. It really takes you to a much my experience takes you to a much deeper, deeper level. Well, and you know, as you were saying there about, like how you breathe differently, or sorry, you repeat that, but like, in terms of like, just if you do breathe differently, I remember when I was having my panic attacks, like my anxiety attacks. And of course, everyone says, Well, you just gotta breathe, right? Like, do you hear that? I mean, I think even delivery and birth is like, well, you know, it's got to breathe through it. But I remember, I remember this moment, I was sitting in my car, and you know, doing the box breathing, but I didn't find it working. I actually found it was increasing my heart rate, which was doing the opposite. But now what I'm hearing you say is like it resonates because what I experienced your breath work, as you mentioned earlier, it goes deeper. And I feel that we're not taught to breathe, right? I mean, I'm on I'm on this podcast, talking about our mind and the power of our mind. And our thoughts and our beliefs. And you know, you talked about the gut, right? We've mentioned multiple times the podcast, like the the mind gut connection. And it's, I mean, Michael Strahan are right, a great mentor of you of ours really talks about how transformation is an inside job. And that's what came to us. You said that, right? We look at the insides of our body and our transformation. Yes, there's our thoughts. And there's the brain piece. There's the gut piece, but there's also everything in between. And, you know, because of my anxiety and the attacks that I had on those panic attacks, like it, it was almost like it had me panic even further, I guess, because I kept feeling like it's not working, like you're told to breathe. Yes, I get the box breathing. But I was never really actually taught like, it was more of a telling like, okay, yeah, you hear people say this, but under understanding and being walked through, actually to, to go through that process, I find you can now get deeper. And that's what I experienced when in your workshop, Jen was like, taking this to a whole other level where I did get that whole tingling, I'm like, Oh, my goodness, but it was being guided in that reading. And I would say for myself, that was what was missing. And I know, you know, a lot of listeners out there, like you lead busy lives, you you probably have some moments that you're experiencing anxiety, right? That's why you're here to understand a little bit more about the brain and what's going on. And in general, I know that I reached out to a few weeks ago and I was explained to him like I find myself in these moments where I'm like vibrating, right like, because I might I got excitement, you know, something great just happened. But I find I'm, I have this like energy. And I was like, How do I get grounded because I noticed when I get in those moments, and it could be these moments of stress. It could be mom's excitement, but you can just feel it's like your body's buzzing. And then you're supposed to sit down and focus and get back to work. It's like there's a disconnect. So I remember reaching out to like okay, Jen, like, I mean They thought of you like, what is a process? Or how do you get grounded to then be able to shift? Because it's possible when you're like literally high vibration, whether it is stress, anxiety, nervousness, excitement, to get rid grounded. And so I'm was curious like in your experience like, how do you support clients in doing that? And where have you seen even breath work for you support you in those moments? Oh my gosh, this is so good. Yeah, and it's interesting because I love how you grouped excitement, anxiety, in kind of the same bucket because it's the same energy, the same energy, it's just, we perceive it differently. So excitement may feel really good. Fear, anxiety, nervousness may not feel so good. But ultimately, it's the same energy in the body. And so the first thing that I found very helpful for me and that I also offer to my clients is, let yourself feel it. Let yourself feel it because anything uncomfortable, we tend to resist like, we don't want to feel it, we want to push it away and bury it and suppress it and repress it and not deal with it. And when we do that the emotion can't process it can't be released. So first and foremost, let yourself feel it. Because most emotions, if you allow them to be felt and experienced, they will process within 90 seconds. Wow. Wow. Wow. So I mean, we said this before the podcast, What you resist persists. So if you're trying to resist the emotion, you're actually it's taking so much longer to process because you're resisting that, versus wow, if you just surrender to it, and what it processed, wow, 90 seconds. And easier said than done sometimes. And, and for me, because anxiety has been an experience of mine over the years, to the point where I've been on medications in the past. And I'm not now, which I'm thankful for. And it supported me at one time. But when when anxiety does come on, because there are still times where I will feel anxiety Come on. Sometimes I know why sometimes I don't. But one thing that I it feels really strong. Again, I'll stop and I'll let myself feel it and I'll talk to it. I find that talking to it is really helpful. Because instead of like seeing it as an enemy I, I again, shifting the perspective, what if it's a messenger? What if it wants to tell you something? And so maybe it's an ally? And so I'll ask it, I'll say I see you, I hear you like I see you? What do you want to tell me? Like, what's the message? What are you trying to get across, and oftentimes I'll get them I'll get the message, I'll feel it intuitively of you know, either it's a decision, I get to make something I get to say a conversation I get to have. And then once that is like felt and known, it just dissolves, which is really, really powerful. And so, so just bringing awareness to it, letting letting it be felt giving it space, like, you know, you may even think of it I've done this before is thinking seeing it as my little girl like she just wants attention, like she's trying to get your attention and she wants to be seen and heard and loved. And and so you know, there have been times when I when I create that space and it goes away. And then other times I will use breathing techniques as well. Like, just I think it's a lot more like natural for me now to when I do start feeling that sensation to just like instantly tune into my breath and start to regulate. Because once we start to regulate the breath, then that supports the regulation of the nervous system. So it can start to dissipate any feelings of anxiety and increased heart rate and overwhelmed things like that. By too by by bringing the breath down a little bit like slowing it down. That's where the power that slowdown piece not necessarily having to follow like the the 444 or whatever. And I think that's what I noticed for myself. I was it was like I was trying to force something. Right versus you know, really being connected with myself and tapping into okay, what what does that look like and how do I I'm just really focusing on just slowing it down. Exactly. And and yeah, like giving, being gentle, giving yourself grace and compassion because when we do try to force it, it makes it that much harder. I mean already, if you're feeling feeling anxious and overwhelmed, and you find that your breath is really fast, and maybe it feels a little constricted to it's gonna feel extra hard to slow it down. harder than normal. And so if you can just do a little bit at a time and what I find to be like the most effective is because I know you mentioned Bach's breath, which is awesome because ultimately that's slowing the breath down. It's reducing your your number of breaths per minute, but if you can even just extend your exhalations, make your exhalations like double the length of your inhalation because here's why that is so powerful. When we inhale, we stimulate the sympathetic nervous system. So that's your fight or flight response. When we exhale, we stimulate the parasympathetic, that's your rest, relax, digest, restore heal. So the longer you can make your exhalations, the quicker you can get in that parasympathetic state. So depending on the state that you're in it that that change of breath may look like an inhale for to exhale for four. It could be inhale for four, exhale for eight, and like breathing really slowly at the mouth. One technique I offer my clients that tends to work like, just like that, is what I call straw breath. So you take a breath and through the nose, it doesn't need to be a deep, forceful breath, just a normal breath and through the nose, and then exhale as slowly as you can through the mouth. Like you're breathing out through a straw. And you do that for two to three minutes, you're, you're gonna be feeling a lot better. I've gotten people out of panic attacks, simply through breath. Wow, see, and like I said, like, had I known all of this, the breathing probably would have helped me through the bat, I get back some anxiety attacks right. Now I know, like, I mean, and I do remember realizing the 444 wasn't working. And so I try like four or 567, which explains because what you're saying is the seven was like the breathe out, which was the calming piece. So now I understand why that works. So I appreciate you explaining what what's going on, right? In our bodies, because it's so important, I always believe, right with understanding what's going on with neuroscience and with our bodies, like the science behind it. So we can work with our bodies, right, to really support us. So I'm really curious, Jen, like, I mean, I've got to experience this, I see this so powerful and understanding breathwork Why would you say that this is something that would be you know, for the leaders out there that are listening to incorporate breathwork into the day to day, and and even what does that look like and maybe even define a little bit more, what breathwork is because I feel like it is breathing. But it is so much more than breathing. Yeah, so the type of breathwork I teach is called Soma breath. And so this style of breath work is a unique system of breathing, music, sometimes movement, and guided meditation and visualization. So it's combining a number of different tools into one practice. And a typical breathwork session, like a daily, if you were to do it daily, 10 to 20 minutes could be amazing. But if you were to go to a breathwork class, it may be an hour long. And that's going to be a much deeper experience where you may find that you release a lot of emotional baggage or like even process trauma or come out feeling like super clear and blissful like there's so many different experiences you could have. But those longer breath work experiences really do create an expanded state of consciousness breathwork has been compared to psychedelic medicines. So it creates this expanded state of consciousness, this altered state of consciousness where deep healing can occur and even like really incredible insights and moments of clarity and downloads and connection to God and the universe. And it can be a very incredible spiritual experience. But from a from a entrepreneur leadership standpoint, breathwork is a really powerful tool to bring into your day to day because it's going to help you function better, just overall you're gonna function better your performance is going to be better. So starting your day with breath work, you know, some of you may already have like a morning ritual or a self care routine that you do in the morning that really gets you started off in an energized, focused way. And breathwork can support you in that too. So we know with breath work, some of the the benefits that it has on the brain are like peak performance and productivity and focus and concentration, mental clarity, also creativity. So as an entrepreneur, like we want to tap into that creative side right and when we are In our analytical minds all the time, we tend to shut off creativity. Creativity is what happens when we kind of get out, get out of the head into the heart into the body, and tap into our intuition, our flow, our creative side, it's more of the feminine. And breathwork can really get you into that state pretty quickly. So a lot of people find that they have a lot of creative insights and come out with a lot of ideas after a breathwork session that they want to implement into their business, I've had that happen. So many times whether I do a breathwork session I come out on like, I know, another breathwork session I want to create for my audience, or I want to create this program or whatever it may be, I'll get a lot of like, intuitive hits. And that's super, super powerful. There's different types of breathing techniques you can use throughout the day. So there's, there's breathing techniques that are energizing. So if during the day, maybe you have that mid afternoon slump, and you tend to go for a cup of coffee, well, there's some breathing techniques you could do for three to five minutes, that can really boost your energy. There's other breathing techniques that are very calming, and grounding can be great for sleep. So I mean, it's all connected, right? Like you want to get a good night's sleep, so you feel rested and energized and productive the next day. And so ending the day with breath work to help you wind down clear the mind, get some restful sleep and restore. So you're ready for the next day. It's also really supportive. But I'd say from the from the business standpoint, the focus, the concentration, the productivity, and the creativity are really, really big pieces. Well, something that, you know, I often share, like, can I always get great ideas in the shower, or just like the green energy, right, going outside and being nature can always support? So what hit me was, you know, in those moments, where you feeling like you've got this block, you know, I don't know how many times I get the question of, you know, I'm sitting down to work on XYZ, and then I've hit a block like I, you know, because it feels forced, right? So this is like a beautiful gift of like, finding yourself in those moments that like, you know, I'm stuck, which we know is a bit of a story. It's just shifting the energy and entering in some sort of breathwork, which can tap into that creative state in that intuitive state, which is so beautiful, because having something like that, I think that's always what people want, right? They you want that tool in your back pocket that when you're in that moment, you know exactly what to go and access to be able to support you in that. Now, Jen, I know that you actually have you got your YouTube page, and you have places where the audience could go and learn more about you and get access to your, your breath word. Do you want to share a little bit about where they can go there to Yeah, to be able to incorporate more of this into their day? Yeah, absolutely. So my YouTube channel is the best place, I've got a number of guided breathwork meditations on there that you can try out, along with like an intro video that will show you how to do the technique. So that's a great place to go. My website has a bunch of resources, there's a variety of online courses, and then one on one coaching options as well, specifically for anxiety, I've got an anxiety course that brings in breathwork. And then there's some other courses in there too. Where breathwork is the foundation. In addition to that, I mean, I'm on Instagram, I just don't you're not going to find any breathwork sessions on there, because it's not a platform that's designed for that, really so I'd say YouTube is the best for you. What do you think the biggest difference is made for you with having now as you said, like, the breath work found you and why you are such an advocate for integrating breathwork into your you know, your daily activities? Yeah, that's a great question. And I, I'm going to answer it with feedback that I've received. And you've told me this multiple times I've heard from other people. Jen, you have such a grounding energy, like only recently have I been told that. So I attribute breathwork to that because like I said, I spent years with anxiety where I was on medication for it. And so having a tool that is literally within me, I don't need to go out somewhere and get it I can literally harness the power of my breath to regulate my nervous system and regulate my state is so so powerful. And so for me, it's helped a lot with just how I deal with stress. And minimizing the feeling of anxiety in my life just becoming more resilient, I think is the biggest thing. That's powerful because I mean, I know even for me when I ran my burnout, it was like, I just want my resilience back. I just want my competence back and What you're saying is just integrating that into the daily practice of having that? And yes, I know, that's something I would share with you, like your energy is so grounding and whenever anyone comes to me who is feeling that it, whether it is excitement, or just some sort of energy around something, it's like, yeah, go see John, because it's just that gift of the groundedness, which is so powerful. Again, something I did not learn until, like, you know, really only last couple years to the power of being grounded, that can support you with an anxiety with depression and supporting you in showing up as your best self right? When we're looking at being unleashed unstoppable, it's really being that operating by your best self accessing, you know, the best part of your brain. And just, you know, being that leader in all areas of your life that people will look up to, and just aren't, you know, attracted. So I see for you, Janice, just like just a magnet, right? Of Attraction because of your beingness, which is so powerful important in leadership. Thank you for that. I'm really curious for you know, looking at the holistic work that you've done, and now with the breath work, because there is a lot of like, internal work with, you know, your nervous system. And, you know, with stress, what are some of the benefits with, let's say, I mean, the energy, weight loss, your, your, your overall body health? Yeah. Everything, literally everything. So if you think about it, your breath, your breath goes in a rhythm, right? So you inhale, you exhale, you inhale, you exhale, it's a rhythm. And for most of us, our breath has been hijacked by stress, because we live in a very busy, fast paced, go go go world. And when that happens, so your nervous systems dysregulated you're operating from fight or flight that affects how you're breathing. So what that may look like with a dysregulated breath is breathing really fast, breathing, shallow breathing through your mouth, and in an incoherent rhythm. So maybe like a fast, inhale, slow, exhale, slow inhale, fast exit, you know, are holding your breath, like that's a big thing is unconsciously holding your breath. And that's a stress response. And there's actually a term Now, believe it or not called Email apnea. Okay. So if you think of sleep apnea, someone stopped sleep stops breathing during their sleep. Email apnea, it's when you're online, you're on email, or social media or whatever, and you're holding your breath, you stop breathing. And for many of us, like, we don't even know we're doing it. It's like an unconscious thing. But it is a stress response. And so when we start to tune into our breath, and really optimize our habitual daily breath, which ideally is in and out through the nose, it's slower. So under 10 breaths per minute, which may be like a really big stretch, for some people, the ideal breath is five and a half breaths per minute, which if you time yourself on that, it's gonna feel like super, super slow. And, and we actually have studies that show in mammals, breath rate, so number of breaths per minute is directly linked to longevity. So, for example, on one end of the spectrum is is a mouse or a rat, and they breathe about 200 breaths per minute. Yeah, 200 breaths per minute and live an average of two years. Okay, on the other end of the spectrum is a whale, they breathe about four to six breaths per minute and live an average of 100 years. So the fewer breaths per minute, the longer lifespan. So most of us are breathing too fast. And so if we can slow our breath down and breathe in a more coherent, consistent rhythm, then that's going to optimize our nervous system, it's going to regulate our nervous system. And when that happens, we feel less stress, less anxiety, it's support like it supports with depression. And even from a physical health standpoint, as I mentioned, the breath functions and a rhythm. Think of all the other functions in your body, that function and a rhythm, your heart rate, your blood pressure, your circadian rhythms, your hormones, your digestion, right. So once we optimize our breath, so it's a nice low consistent rhythm, it's going to improve your digestion, your hormones, your heart rate, your blood pressure, even your metabolism. Wow. Now we, the way we lose most fat is through breath. We exhale it I don't know how many listeners right now are their minds are blown. But I mean, my mind is blown right now. Like, I mean, I was I was, like, all for breath. It's, it's exciting. And now you've just got me like, okay, now I really get I want to integrate this more and more in my day. So, Wow, that's fascinating. I mean, I understood, I mean, when we look at just things we hold on to right, and with our brain, and our brain wants to keep us safe. So a lot of times we're having things in the past, and we, you know, the automated our, yeah, our automated negative thoughts system and all those things that you just sort of, like, excites me is just looking at obviously, the neural work that Carl myself do tied in with his breath work, just the power of being able to really, truly release and allow things to, to process, as you're saying earlier, and just really run through the body. And to work with that, with okay, this is what coming out from me in my brain. And now I could work with him through the body to release what's going on, because it's not serving me, right, you know, our negative thoughts don't serve as right or our living beliefs, they don't serve as an admin tool, even like will work with us to go through the body to support as and what we're creating with, with our vision and our future results. Right, exactly. And I'd love to go into that a little more around the thoughts and emotions because breathwork is powerful at releasing toxic emotions, trapped emotions, even trauma. And how that happens is well, one emotions, if not fully processed, get stored in the body. And so if they're not dealt with over time, they can lead to imbalances and dis ease. And so how we process emotions is through the body, right. So that's why as we breathe, and we go into these deeper breathwork experiences, one where we're, we're literally like, moving energy in the body motions are energy in motion. And so we're literally moving energy in the body through our breath. And as we drop in to a deeper experience, through breath work, it starts to turn down the volume on the default mode network, which you're probably familiar with. That part of our mind, that is like just alert and analytical, and you know, all the all the patterns and programs that are running that, you know, it's kind of how we show up. Most days, it starts to turn down that and it allows us, it, it allows us and allows our body to process old memories past experiences, without necessarily like having to relive them. Hmm, that makes sense. So we may not even have a memory tied to it as we're releasing it, but we may notice in a breathwork experience that we're crying, and we don't know why. Or we're laughing, or we like have this urge to let out a noise, or we yawn, or our body shake. Those are all ways of like processing and releasing emotions and trauma. And that's a beautiful thing is that through breath work, we can do that a little bit easier without necessarily having needing a memory tied to it. But the body just kind of takes over and does the job. Wow, that I mean, that's fascinating. That's fascinating that the body can can do that. Because yeah, I mean, some reliving some memories from the past, which is just not enjoyable. And so knowing that you can still process that and release that with actually going there is, is, it's really nice to know, right? They don't need to go to that point, right. And just the combination of this with tying in, like your vision and what you want to create and be able to process and let go of what no longer serves you what doesn't serve the vision you're creating and why you're out there doing in the world, you know, as a leader, and so I I always get excited when I learned just other modalities that just in combination with the neuro work that just you know, really amplifies right results in what you can create. And the breath work I mean, when you can get to that relaxation part is is so enjoyable. So Jen, I know that you offered to you like to do a little bit of breath work for our listener today's so if you are driving, I would recommend either pulling over or just listen, maybe not participate. So yeah, you want to tell us a little bit about like the best way to go about it and then walk us through that breath work experience. Yeah, perfect. So we're gonna do a session today it's gonna get it's a little mini session. So it's gonna give you a taste of what a full session would be like. We're gonna do one round you have breath work. And so what that looks like is it's going to start out with rhythmic breathing. And you're going to be breathing in through your nose and out through your mouth, in through the nose out through the mouth. And this particular piece of music that we're going to use it is a little bit faster breathing. So it's going to start out into out too. And then at the very end, it's going to get faster in, out, in out. And after the rhythmic breathing, you're going to hear guidance to take a big breath fully in. And you'll breathe fully in through your nose, and then exhale fully out through your mouth. And you're going to exhale all the air and hold your breath. So we do intentional breath holds in this because they have a lot of health benefit, including anti aging properties. And also it's a way that we can access the subconscious mind and start to reprogram the brain. So you're going to exhale all there and hold your breath for as long as you can. This is a longer breath hold. So if you really need to take a breath during that just take a little sip in and out, it's a way we can kind of like hack the system if you will, and you still get the benefits. So if you get a real bigger, so breathe in and out and go back into the breath hold. Do that as many times as you need to. And then I'll be inviting you to take a breath fully in. Breathe in through the nose, hold your breath. And on that inhale breath hold, we're going to contract our pelvic floor muscles. On as we're squeezing the pelvic floor muscles, those muscles you'd use to hold in your urine and holding your breath in. I want you to imagine moving energy from your root chakra, that pelvic floor region, up the spine into the brain. And what we're doing here is we're harnessing creative energy, and we're sending it up into the brain. Okay, so this is where sometimes people will get insights, downloads, moments of clarity, inspiration, intuitive hits, and some people feel really excited and energized during this experience. We're stimulating feel good neurotransmitters, serotonin and dopamine. And some people will see visions and colors and lights and things of that nature. So just enjoy the experience. But it's those three elements, the rhythmic breathing, and then the to breath holds. And I'll be guiding you through it all. Now there are a couple of Contra indications with the breath hold. So if you're pregnant, if you have cancer, epilepsy, or heart condition like arrhythmia or pacemaker, do not do the breath hold. Just continue with rhythmic breathing. Otherwise, have fun with it because the magic is really like the breath holds are pretty magical. So have fun and experiment and yeah, let's do it. So make sure you're in a comfortable seated position or lying down again Like Alex said not driving and that you're in like a secure seat if you are sitting up and you can go ahead and close your eyes and begin to slow your breath and enjoy the ride close your eyes. Relax your body. Slow your breath as we prepare to breathe in a rhythm Breathing in breathing out smoothing consider consistent through the nose and out through the mouth every breath feeling more and more relaxed in your body allowing each breath to anchor you into this present moment imagine yourself standing in front of a mirror see yourself clearly. looking deep into your own eyes. Notice In the kindness, the grades, the compassion in your gaze. In this reflection you see your true self free from any judgment and self criticism. Feel into this experience take a moment to appreciate it acknowledge all that you are honoring your street your uniqueness, your beauty and your inherent value as you continue to look at your reflection Imagine yourself surrounded by a soft, glowing light. Light is the embodiment of your self worth. Feel it enveloping you providing you a sense of comfort and security. Knowing this light is always within you it is you constant reminder of your value and significance you matter you are inherently worthy threes this is your self permissions field you're worth speeding up the breath breathe in love breathe in worthiness compassion trust rendering allowing yourself to feel the love that you are now breathe wholly in and exhale fully selling all the air and holding your breath joy this moment of stillness as you connect your essence, your soul with the truth of who you are you repeat in your mind I am worthy I matter I am worthy of love. I am worthy of respect I am worthy of my desires I trust myself I know my inherent worth If at any point you get an urge to breathe, take a little sip in and out. Going back into your breath holds embodying a feeling of love and worth towards yourself. Feeling the expansion within you knowing that you are inherently worthy, you are love. You are deserving. You are enough when you get that real big urge to breathe, take a big breath fully in, hold the breath, squeeze the mula bandha contracting those pelvic floor muscles and shooting that energy up, up up up from the root chakra up the spine into the midbrain. Feel the rush of energy flowing up the expansiveness the light the love the truth of your worthiness radiating from within shining your lights slowly exhale the sigh of gratitude returning to normal relaxed breathing connecting with your truth with your power reflect on something that you're grateful for about yourself this feeling of gratitude in your heart carry this knowing self worth with you throughout your day. Knowing that you are deserving of love, respect, and all the good things life has to offer you today you much love and peace on your day ahead Wow, I'm back and wow, what a beautiful gift. Jen. Thank you so much. Well, I'm I'm really calm right now. This is beautiful. And you know, you said something earlier before we even started and I already see where I love to integrate this for myself. And you know for for Carol and I as clients as well is this is a beautiful where we have our brain Prime's that would follow this right? Because now you've opened the mind up, you've tapped into the subconscious. This is a perfect time to now and go and listen to your brain Prime's and really tap into your visions. And what you're creating, and, and get grounded for the day. Like it's just yeah, so beautiful. Yeah, this would integrate so well into the neuro coaching. So beautiful. Yeah, for sure. So Jen, before we wrap up here, I know you shared a little bit like, and we'll definitely have a link to your YouTube and your website in the show notes. I also know that you have some of her breathwork on some apps out there. Do you want to share also where else? The audience can also find some of your work? Thank you for that. Yes. So a couple other places. There's an app called the it's actually they changed the name. It's the source, it was called the breath source. So I would look up both names in the app store. But it's a breathwork specific app. So the breath source, and I've got a bunch of breathwork sessions on there along with other breath masters So you can experience a variety of different styles of breath, work and learn from other teachers and guides and find who you really resonate with and get it all on one app. And then I also have some sessions on brain tap. So if you have the brain tap headset, which is a super cool device, because it uses different therapies, light therapy, sound frequencies to shift your brainwave states. So my breathwork sessions are on there, too. So you can you can find my stuff there if you have their headset. Oh, that's so exciting. So lots of places where you can tap into and really start to explore the breath work. And what, what's next for your dead? What is where are you? What are you up to? What are you creating and with, with breath work and for your audience and your clients? Where you're taking this? What you're creating? Thank you. Yeah, that's a great question. So in my personal life, I'm, I'm figuring out where I want to live. So currently, as of this recording, so I My home is in Dallas, but I'm currently in Boulder and really loving it. So who knows, maybe there's a future here. In my business I, I've been focusing on creating some different online courses. So more of that to come. But I've got several already. And I recently launched a membership as well, that gives members access to live online breathwork classes, as well as a library of breathwork sessions that you can do on your own time. So that is available. And then I have my one on one, coaching as well. So a three to six month program that supports people. So many of my clients, probably 100% of my clients, one of the chief complaints is anxiety, and it's affecting one, if not many areas of their life, whether it's you know, career relationships, health, and they're wanting to get that under control. And so they come really knowing that breathwork is going to be the foundation, we're also going to use a lot of the leadership and transformation tools that you and I have learned through our training there to really get to what's underneath it. What are the patterns, the programs that we learned early in childhood and the stories that we're telling ourselves that have created this experience? And how do we rewrite that? How do we shift that, and then we use breathwork in that method to beautiful, so links to your membership are will also have that in the show notes. So yeah, yeah, my invitation listener is to go and check out some of Jen's resources, jump into her membership. And really, my invitation is just really look at integrating breath work into your day to day, whether it's you know, when you're at work in those moments, as you said generally or like to the support you in, you know, that sort of afternoon slump, or just to get grounded, really, truly get grounded. You know, in fact, Jim, somebody that I get that I've received lately as well is that I am showing up more grounded and I would say it's, it's thanks to beginning to integrate a lot more of this, right? It's not, you know, meditation is very powerful. And when you can tie in the breath, work with that meditation with that time. I mean, it's almost like, like a mini vacation, you know, like in the day, especially if you're like me, and you've got two little ones running around, right? It's just that a nice little time and space for yourself to get grounded. really set yourself up for success. be unleashed, unstoppable, and of course, avoiding spread out in the process while you're up to big things. So, Jen, it's been such a pleasure having you here and just, you know, gifting the audience's beautiful breathwork experience to get started with and yeah, listener, head over to the show notes. Thank you for tuning in to another episode of the lease estoppel podcast. See you again next Thursday. Bye, everybody. Bye.