In 2018, I found myself frozen—standing under a running shower, dreading another day of trying to show up online while feeling completely invisible. I’d just mentally quit my business after another spiral of comparison and self-doubt. Every time I opened a blank Google Doc, my voice disappeared. On sales calls, my chest would tighten, and my brain fogged over. I felt broken.

But that day, I tried one thing: a breath practice I’d learned in my somatic trauma therapy training.

It didn’t fix everything.

But it helped me step out of the shower.

And that was enough to begin again.

In this short guided breath episode, you’ll learn:

– A simple practice to shift from foggy and frozen to grounded and clear

– Why nervous system regulation—not mindset—is the missing piece when you’re stuck in indecision or self-doubt

– How to use breath as a physiological reset that opens space for clarity, creativity, and confident action

Book - Somatic Intelligence for Success

Nervous system alignment to prevent burnout and leave an impact.

Purchase here.

Regulation Cheat Sheet PDF

Learn to regulate with practices you'll actually use. No need for more time, space or privacy. Download here.

Group & 1:1 support

Join The Academy where visionary leaders build their businesses and bank accounts without sacrificing well-being.

Through nervous system regulation tools, body-based trauma therapy, and practical business tips, you learn how to create a business that leaves a positive, lasting impact on the world.

Click here.

Soma; AI co-regulator & nervous system strategist

Soma helps you shift out of spirals, self-doubt, and stress-based decision-making—so you can lead from your most grounded, self-aware state. Access here.

This podcast explores the intersection of sales, money, and business success, offering entrepreneurial insights on overcoming the inner critic, burnout, and the unique challenges of ADHD and autoimmune conditions, while integrating polyvagal theory, Ayurveda, coaching, resilience, regulation, and trauma healing to support holistic growth and thriving in both life and business.

📍 You are staring at your screen. Tabs are open. You know you need to get some stuff done today, but you feel completely paralyzed with what to do next. In today's episode, I'm gonna share with you a practice that will support you when you can't seem to choose what to work on. Everything feels urgent. You feel like fog coming up inside of you.

You feel like you can't, you're scattered, uh, and blah. 📍

This is for you, especially if you feel like you've done the work, you've regulated your nervous system, you've done the journaling, you've gone to therapy, you've self coached, and you're sitting here and you're just like, I, I'm so overwhelmed. My to-do list is so long. I don't even know where to begin. I don't even know.

I feel like I'm scattered everywhere and I wanna affirm back with you before we get into it. Your body is overwhelmed because it is doing something hard. The path that you have chosen is hard. Not everyone is gonna choose it. You are probably managing a thousand different projects. You're trying to do things in a really aligned way.

You're probably quite, maybe you have a sensitive system. You are juggling this incredible stress of. Of creating a business or a financial future or managing a team in a way that feels values aligned in a way that honors your sensitivities, your body. And it is hard because your body is a system working within a system, which is, I don't know, your job or your business or the patriarchy or capitalism and.

It requires us to be creative and resilient. So today I'm sharing a breath practice with you. It is one way that we can regulate, think of it as a physiological reentry in back into yourself. You probably have done breath practices before and there's probably a part of you that even might be resistant to this.

That's okay. I'm still gonna encourage you to listen. To breathe. Even if you get up and walk around while you're listening, don't think that that you've failed, but still just try and listen. It's gonna be more powerful the more you put into it. It is a technique that you can use anytime you feel scattered or frozen or stuck at the edge of a task that you can't quite seem to start.

Or I'm just like doing a lot. Like my brain is full. Particularly with study lately, uh, you know, a lot. It's a lot. Um, it's coming from a recording that I took from a practice inside of the academy.

And I can't wait to share it with you. The Academy is a group program that we have where you can come in, you can be supported. We have nervous system regulation, business coaching, mentoring, trainings on sales, trainings on financial anxiety, how to decrease financial anxiety, how to increase your capacity to have ethical urgency in your sales.

How to, yeah, it's a whole lot of stuff. Um. If you are curious about that, send me a message saying Academy. If you wanna explore more on how you can apply to this work, make sure that you look at my book, which is called Somatic Intelligence for Success. You can Google that and find it on Amazon, or you can download for free Chatt PT version of Somar.

She has access to the book and she can help you use the wisdom inside of the book to apply to your life just by chatting with your chat TPT. You can download that for free in link down below. Let's get into the breath practice.

take a few moments just to settle into your space. It's likely that there are thoughts about things that you need to do after this. It's likely that you are having thoughts about what you just learned, what you didn't learn.

So this is actually just a space where you don't need to achieve anything. You don't need to figure anything out. There's nothing to fix or accomplish. It is literally just 15 minutes for you to receive.

You are here to receive.

Just notice where your breath is.

No need to change it.

This is your time to recalibrate, to reconnect.

Just noticing how are you arriving? Where's your body? Maybe you can feel your body in contact with some level of support. Your back with a chair

connection with the floor.

A cushion

breath a little bit deeper, perhaps maybe allowing it to come deeper into your belly.

Allow your shoulders to drop.

Maybe you take a couple of big in-house,

a long exhale.

One more big and inhale. Open your mouth, release your tongue from the top of your mouth. Exhale,

and then perhaps you just close your lips, but this time keep your tongue, just rest it in the bed. That bottom of your mouth fakes.

Parting your lips just slightly. See if you could create space at the back of your throat.

Your jaw has this magical ability to just kind of rest and hang. In its own structure and your tongue has this space where it, it just sits. You don't need to pull it closed. You don't need to make it stay a specific amount open. Just ah, let it come to that natural place of non effort.

Now, this time let's make the breath a little bit deeper, that balloon in your belly a little bit bigger by expanding the bottom of the balloon. As you inhale breath comes down towards the space in between the pointy hip bones.

It is almost like you're breathing back down into your womb, into your ovaries, down to your pelvic floor. Physically it won't expand, but can you sand your breath all the way down? Let the exile be natural.

And then keeping that feel the way that your eyes rest in their sockets

feel that there is a natural structure receiving. Your eyes,

allowing your eye sockets

to hold your eyeballs. Same way that your jaw hold your tongue.

And let your eyelids be naturally closed. That might mean that they even open a little bit and go to an in-between open, closed gaze. There's no need to force them. Maybe your vision goes a bit blurry. Maybe you're in that little flickering stage before you close your eyes, or maybe they're fully closed.

And bringing your awareness down the rest of your body, maybe noticing, 'cause your bones become heavier.

Feeling into the heaviness of your bones

and letting your bones sink in the space, receiving them.

Letting your muscles melt around the bones,

letting your muscles be held by the structure of your bones,

breathing into the muscles.

As if you could funnel it by just using your conscious awareness, could you feel what it would be like to funnel into the muscles, into the bones, your deep breath.

Now you might feel there is a part of your body or a part of a deep part of you that is asking for love, for awareness, for attention. It doesn't need to make any sense logically, and you may not feel that there is anything in particular.

We are going to adopt the 4, 4, 4, 4 breath pattern. I will guide you and at some point, my voice and my guidance will no longer be supportive for you and you can do it yourself. So allow yourself to drift in and out of my voice. Your awareness is with your breath and your body. Your mind may appear just when it does notice that you noticed and come back to noticing your breath.

No inhaling to the count of 4, 3, 2, 1. Hold, 4, 3, 2, 1. Exhale. 4, 3, 2, 1. Old four. 3, 2, 1. Inhale, 4, 3, 2, 1. Hold. 4, 3, 2, 1. Exhale, four. 3, 2, 1, hold, 4, 3, 2, 1. In inhale, 4, 3, 2. One, hold. 4, 3, 2, 1. Exhale. 4, 3, 2, 1. Hold. 4, 3, 2, 1. At your own pace, keeping your own rhythm.

Now staying with your breath, gently scan your body from toes to the top of your head.

Just pausing anywhere that you feel tightness or tingling or dullness or absence of anything, numbness, difficulty to feel,

and as you linger in those spaces, just asking, is there anything you're holding

that you'd like to let go of?

And if the answer is yes, allow your next exhale to be the path. Simply exhale. Maybe make it more pronounced. Just let it go.

Asking yourself maybe about seven times. Don't count it. Just keep asking. Different parts of your body. Is there anything you're holding that you'd like to let go and then exhale, let it go.

Even checking in with your organs, the soft parts of you, kept together by your skeleton. Is there anything you're holding that you'd like to let go?

Yeah.

Yeah.

And feel yourself being breathed, feeling your lungs expand.

And bringing into your awareness that version of you in the future. There's something that she has that you are working towards that you may know and be able to articulate it in a sentence, but it might also be a felt feeling.

You might get an image, a color, a sensation in your body. Just I'm remembering. Oh, that's, that's, that's me. That's, that's that thing.

And asking her to speak through to you today.

What is the one thing that she needs you to know?

Yeah.

Yeah.

Then allow that to settle in whatever it. Answer question, information, direction you got, or nothingness. It's also valid information.

Our breath teaches us that in order to expand, there's a pause of nothingness. There's a space we stay where we are full of energy, but in non-action. And there's a release, an outward facing, and then there's a space down at the bottom where we have no oxygen, no energy. It feels dark, sometimes it feels scary.

And then there is a place where we intake. And our breath teaches us that life is taking information in pausing, holding energy, preparing, letting it go externally, orienting to the world the doing. And then that pause very similar to the pause of winter,

very similar to the pause. Of your menstruation, all of those little cycles in life.

So whatever it was, take it with you, bring it forward. And begin to wiggle your toes, but we begin to inhale a little deeper with more emphasis on the inhale, bringing energy back into your body. Take a nice deep breath. Maybe reach your hands up over your head like you're stretching, like you just woke up.

Hello, world.

I do a little bit of a wiggle

and you are gonna take that little message that you got, whatever it was, and you are gonna infuse it into your breath, and you are gonna take it with you for the rest of the day, the rest of the week, the rest of the month.