Breath by Choice

Breath by Choice Empowering teens and adults to make the choice to come back to their breath!
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The most powerful voices are those that are genuine.  💬🔑 Authenticity is the key to real authority.  When you speak your...
17/06/2024

The most powerful voices are those that are genuine. 💬

🔑 Authenticity is the key to real authority.

When you speak your truth, people listen. 👂✨

“One of the first lessons in the Yogi Science of Breath is to learn how to breathe through the nostrils, and to overcome...
13/06/2024

“One of the first lessons in the Yogi Science of Breath is to learn how to breathe through the nostrils, and to overcome the common practice of mouth breathing” – Yogi Ramacharak, Book 'The Science of Breath'.

Benefits of nasal breathing:
👃 Air breathed in is warmed, humidified and sterilized before being drawn into the lungs
👃🏽Through the nasal passage the air flow is control in a manner that slows the breath down
👃🏿 Through the nose, approx. 50% more resistance is placed upon the airstream, resulting in 10-20% more O2 uptake. (Oxygen or Dioxygen depending on how science orientated you are)
👃 The breath lands deeper and lower in the lungs, activating our diaphragm more
👃🏽 This in return, activates our parasympathetic nervous system putting us into a state of rest and digest
👃🏿Naturally, our exhale is extended through the nose, again activating our parasympathetic nervous system.

Are we relaxed yet or what?

As you read that, could you visualise the flow of air deep into your belly? Did you feel anything as you followed your breath through your nose, down the throat, into your belly and slowly out again?

An exercise recommended by Patrick McKeown, author of The Oxygen Advantage, to feel the difference of where your breath lands; “Sit in front of a mirror and place one hand on your chest and one hand above your naval. Once settled, take a moderate-size breath in through your mouth and note the movement, next do the same however through the nose”. Breathing into the chest has been linked with activating the sympathetic nervous system putting us into fight or flight. Which state do you want to spend most of your time in?

Make the C H O I C E to use your B R E A T H as a tool to alter the state you want to spend your time in; balanced or heightened?

Do you ever feel like you're stuck on repeat with bad habits? 🔄Spoiler alert: it's not your fault! Our "flaws" can actua...
11/06/2024

Do you ever feel like you're stuck on repeat with bad habits? 🔄

Spoiler alert: it's not your fault! Our "flaws" can actually be attempts to manage stress. 😌✨

At some stage, we have engaged with certain behaviours due to desperate need, comfort or just to deal with something that is less than ideal. This then can become a pattern of behaviour (coffee first thing in the morning anyone?).

A Grateful Heart is a Happy Heart! Empower Me Within's Module Seven: Attitude of Gratitude teaches girls the power of:✅ ...
09/06/2024

A Grateful Heart is a Happy Heart!

Empower Me Within's Module Seven: Attitude of Gratitude teaches girls the power of:

✅ Building Resilience - Gratitude helps them bounce back from challenges.
✅ Finding Inner Peace - Gratitude calms their minds and reduces stress.
✅ Appreciating all they have - Gratitude cultivates happiness and joy.

Empower your daughter to see the good in everything!

Enroll your daughter in Empower Me Within today! ➡️ https://www.breathbychoice.com.au/empower-me-within

Greatness isn't something you find, it's something you build.  Let every obstacle be the foundation for an amazing futur...
04/06/2024

Greatness isn't something you find, it's something you build.

Let every obstacle be the foundation for an amazing future.

Don't wait! Tap into your potential and start building something amazing.

Is your daughter ready to express herself clearly? Our Calm Conversations module can help!Empower Me Within teaches 8 to...
03/06/2024

Is your daughter ready to express herself clearly? Our Calm Conversations module can help!

Empower Me Within teaches 8 to 12 years girls:

☑ Spot emotional triggers - Understand what sets her off and develop coping mechanisms.
☑ Name it to tame it - Learn to identify and express emotions in healthy ways. ️
☑ Have healthy conversations - Communicate effectively and build stronger relationships.

Give your daughter the tools to manage her emotions and thrive!

Enroll her in Empower Me Within today! ➡️ https://www.breathbychoice.com.au/empower-me-within

Even as adults, our parents have this uncanny ability to show us where we still have room for growth. Comment below: Whe...
31/05/2024

Even as adults, our parents have this uncanny ability to show us where we still have room for growth.

Comment below: When was the last time your parents highlighted something within you, that made you feel like a child again....

Is your daughter starting to experience big emotions and doesn't have the language to express what she is feeling or whe...
29/05/2024

Is your daughter starting to experience big emotions and doesn't have the language to express what she is feeling or where in her body she feels it? 💭

Empower Me Within's Module Five: Erupting Emotions can help! 🌋✨

🧠💡 This module dives deep into emotional intelligence, helping girls understand their feelings and develop healthy coping mechanisms. Weekly fun art & craft activities make learning engaging! 🎨🖌️

Empower your daughter to navigate her emotions with confidence! 💪👧❤️

Enroll her in Empower Me Within today! (Link in bio!)

Our body keeps the score! What we don't express we suppress. Now the term 'somatic' has become what I call a bit of a 'w...
27/05/2024

Our body keeps the score! What we don't express we suppress.

Now the term 'somatic' has become what I call a bit of a 'w**k' word these days....a really legitimate word that has now become overused.

'Soma' simply means BODY. 'Somatic release' means simply releasing tension, stored or stuck energy from the body.

We can do that through lots of modalities: Yoga, breathwork, dance, mindful movement, stretching etc.

How are you paying attention to the tension your body holds?

Teens crave genuine connection, but communication can feel like a minefield.Sign up for our 14-Day Parent/Teen Connectio...
24/05/2024

Teens crave genuine connection, but communication can feel like a minefield.

Sign up for our 14-Day Parent/Teen Connection Challenge!

Unlock the power of meaningful conversations and build a stronger bond with your teen.

Ready to bridge the gap? DM "14DAY" for details!

Hey Parents! Is your daughter ready to be UNSTOPPABLE? Our 'Brave Bodies' Module which is Module 4 of our Empower Me Wit...
23/05/2024

Hey Parents! Is your daughter ready to be UNSTOPPABLE?

Our 'Brave Bodies' Module which is Module 4 of our Empower Me Within program, will help your daughter understand her amazing body and unlock her inner superhero! ‍♀️

Here's what the magic happens:

✅ Worry detectives! ️‍♀️ We'll learn how worry feels in our bodies and how to manage it.
✅ ** Brainpower!** Discover how our brains keep us brave and ready to take on challenges.
✅ Superhero Signals! We'll explore body cues and how to use them as superpowers.
✅ Weekly Fun! Get ready for creative arts & crafts activities that reinforce the learning.

Empower Me Within helps girls build confidence, resilience, and the skills to SHINE BRIGHT! ✨

Ready to give your daughter the gift of empowerment?

➡️ Enroll her in Empower Me Within today! (Link in bio)

FEAR might be telling you you're not good enough, but what if it's just False Evidence Appearing Real?Conquer your fears...
21/05/2024

FEAR might be telling you you're not good enough, but what if it's just False Evidence Appearing Real?

Conquer your fears and crush your goals! Here's how to rewrite the narrative:

✅ Identify your FEAR: ✍️ What's holding you back? Be honest!
✅ Challenge your thoughts: Is there evidence to support your fear, or is it just holding you hostage?
✅ Take small steps: Break down your goals into manageable actions.
✅ Celebrate your wins! Acknowledge your progress, no matter how small.

Want to see your daughter discover her own power? Our 'Warrior Within' module at Empower Me Within helps her find her vo...
17/05/2024

Want to see your daughter discover her own power? Our 'Warrior Within' module at Empower Me Within helps her find her voice and courage! ✨

Module 3 of Empower Me Within: Warrior Within is here to help girls conquer anxiety and discover their inner strength!

Here's what she'll conquer:

1. Anxiety decoded! ️‍♀️ - We'll explore where worries come from and how to manage them.
2. Meet her Warrior Within! ‍♀️ - Build confidence and self-compassion to face any challenge.
3. Weekly craft awesomeness! - Learning and fun go hand-in-hand with creative activities.

Empower Me Within equips girls with the tools they need to thrive!

Enrol your daughter today and watch her confidence soar!

➡️ https://www.breathbychoice.com.au/empower-me-within

Hear me out...I am surrounded by amazing men, so much so my heart is breaking for those good men copping the brunt of th...
15/05/2024

Hear me out...

I am surrounded by amazing men, so much so my heart is breaking for those good men copping the brunt of this current energy. I SEE YOU.

However, what I have witnessed, heard and had my eyes opened to at school, is our young boys still NEED MORE...

WE ARE IN THIS TOGETHER, as males and as women. And slowly over time we can turn the table and rewrite the script📝

Thank you to the brothers who are doing the work, the brothers who are changing themselves in order to impact those around them.

Keep doing what you are doing, I SEE you, I APPRECIATE you, I feel SAFE around you and I BELIEVE in you.

➡️ Tag the good men in your life below who are making a positive difference!

Unwrap the greatest gift of all - your presence!  Your children need quality time more than material things. I have spok...
13/05/2024

Unwrap the greatest gift of all - your presence!

Your children need quality time more than material things.

I have spoken to a lot of parents about their relationship concerns with their young person and the biggest challenge, the piece missing almost always, is quality time together.

It doesn't have to much, even 5 min a day can change things for the better.

➡️ Share your favorite way to spend quality time with your kids in the comments. ⬇

What does confidence sound like to you?Empower Me Within ignites resilience, self-belief, and inner strength in girls ag...
09/05/2024

What does confidence sound like to you?

Empower Me Within ignites resilience, self-belief, and inner strength in girls ages 8-12.

Ready to help your daughter discover her own confidence and what that sounds like?

➡️ Enrol her in our Empower Me Within program today! (Link in bio) Limited spots available!

Module Two: Soaring Self-Esteem in our Empower Me Within program teaches girls (ages 8-12) the tools to believe in thems...
08/05/2024

Module Two: Soaring Self-Esteem in our Empower Me Within program teaches girls (ages 8-12) the tools to believe in themselves!

🚀 Watch Your Daughter's Confidence Take Flight!

Here's what they'll explore:

🌱 Growth Mindset vs. Fixed Mindset: Unleash the power of "YET!"
The Power of "YET": Turn "I can't" into "I can't YET!" ➡️ Watch self-belief soar!
💪 Strengthening Our Self-Esteem: Discover tools to build unshakeable confidence.
🎨 Weekly Fun Art & Craft Activities! Learning is more fun when it's creative!

Ready to help your daughter reach for the stars?

➡️ Enrol her in Empower Me Within today! (Link to enrollment in bio) or you can visit our website at https://www.breathbychoice.com.au/empower-me-within.

Module One: Unleash Your Daughter's Inner Roar! 🦁Discover the power of resilience in our "Roaring Resilience" module!  ➡...
06/05/2024

Module One: Unleash Your Daughter's Inner Roar! 🦁

Discover the power of resilience in our "Roaring Resilience" module!

➡️ Empower Me Within helps girls ages 8-12 learn to bounce back and build confidence! ✨

Here's the exciting stuff they'll explore:

🔍 What Makes Us Resilient? (It's not just about bouncing back!)
💪 Learning From Mistakes: Bounce or Splat? ‍♀️ (Turning setbacks into superpowers!)
🌟Celebrating Fantastic Failures! (Because mistakes are part of the journey!)
🎨 Weekly Fun Art & Craft Activities! (Learning is way more fun when it's creative!)

Are you ready to help your daughter build a growth mindset and unshakable confidence?

➡️ Enrol her in Empower Me Within today! (Link to enrollment in bio) or you can visit our website at https://www.breathbychoice.com.au/empower-me-within

Your presence, your warmth, your unwavering love - that's what your kids will carry with them forever. Shower them with ...
03/05/2024

Your presence, your warmth, your unwavering love - that's what your kids will carry with them forever. Shower them with affection, let them know they're valued. 💖

But navigating the teen years can be tricky!

Want to build a deeper connection and have open conversations with your teen? 🌟

➡️ Sign up with your teen in our 14-Day Parent-Teen Connection Challenge! Click link in BIO or DM me for more information.

Get tips, strategies, and activities to build a more positive and connected relationship with your teen during this crucial time.

Life throws curveballs, but strong girls become even stronger.   The louder life's storms, the stronger your resilience ...
02/05/2024

Life throws curveballs, but strong girls become even stronger. The louder life's storms, the stronger your resilience becomes.

Allow your daughter to build an unshakeable inner fire.

➡️ Register your daughter in our 8-week program designed to empower teen girls with resilience, confidence, and self-belief!

Click the link in BIO or visit our website below to learn more and enrol your daughter now:

https://www.breathbychoice.com.au/empower-me-within

Actions speak louder than words!It's not just what you say, but how you make your kids feel that shapes them. ❤️  Make t...
30/04/2024

Actions speak louder than words!

It's not just what you say, but how you make your kids feel that shapes them. ❤️

Make their childhood a safe haven filled with love and support.

Ready to unlock better communication and a stronger bond with your teen? ➡️ Join our 14 Day Parent/Teen Connection Challenge.

Get tips, strategies, and activities to build a more positive and connected relationship with your teen.

Click here to learn more and sign up with your teen now: https://www.breathbychoice.com.au/joinus

See you there!

You may have seen a sneaky story last week about COMING SOON a girls tweens resilience program! I’ve been in the magical...
26/04/2024

You may have seen a sneaky story last week about COMING SOON a girls tweens resilience program!

I’ve been in the magical space of actually being a participant through Bloom Within’s tweens program called Empower Me Within, so that I can facilitate this program in Brisbane.

I have so much to share about my experience however for now let me tell you about the program.

It’s an 8 week program for girls aged between 8-12 years old.

It covers topics such as resilience, self-esteem, anxiety and our inner mean girl and inner warrior! It explores our bodies, emotions and triggers. It teaches how to have calm conversations and to adopt a mindset of gratitude.

The girls will get to meet, connect and share face-to-face once a week over 8 weeks. If they can’t make it, that’s ok, the content is online too!

Parents, there is information for you too so you can join your daughter on this journey too!

Keen to know more, send me a message and I’ll talk your ear off!

Did you know that ice baths aren't just for cooling down post-workout? They also enhance circulation, strengthen your im...
25/04/2024

Did you know that ice baths aren't just for cooling down post-workout?

They also enhance circulation, strengthen your immune system, increase attention, focus, drive and motivation ❄️💪

Ready to experience the benefits? Dive into the chill and revitalize your body!

Click the link on my BIO or DM me for more details.

They watch like Hawks.Try this: For one week, do something different. Do that ‘different thing’ every day. See what your...
25/04/2024

They watch like Hawks.

Try this: For one week, do something different. Do that ‘different thing’ every day. See what your child does with that ‘different thing’.

Watch if they take it in, if they mimic it, criticise it, become curious of it.

They see through the people they are surrounded by. Unlike adults, young people don’t always get to make, or do make, the healthiest choices in company.

You have influence over who you chose to surround your kids with.

The way we talk to our children becomes their inner voice. 🌟 Let's nurture positivity, encouragement, and kindness in th...
25/04/2024

The way we talk to our children becomes their inner voice. 🌟

Let's nurture positivity, encouragement, and kindness in their hearts. 💖

Ready to empower your child with uplifting words? DM me for guidance.

Pillars to Functional Breathing 🧠“Functional breathing is, breathing that efficiently and appropriately performs its pri...
24/04/2024

Pillars to Functional Breathing 🧠

“Functional breathing is, breathing that efficiently and appropriately performs its primary and secondary functions. Functional breathing is not static or fixed, it changes according to the conditions”. - Rosalba Courtney

There is so much to learn about our breath and the impact it has on us, on every level! Commonly, how we assess our breathing is through 3 Pillars: Biochemical, Biomechanical and Psychophysiological.

🩸 Biochemical - refers to effects on blood gases and body chemistry, (disturbances in O2, CO2 and pH). Hyperventilation is the most common disturbance when we look at our body chemistry.

🫁 Biomechanical - Neuromuscular Respiratory Pump. The respiratory control centre, located in the brain, bony rib cage, diaphragm, and intercostal, accessory, and abdominal muscles. A variety of muscles serve to find tune adjustments of ventilation to metabolic, demands. This drives the movement of air, lymph and blood.

🤯 Psychophysiological - affects both biochemical and biomechanical aspects of breathing. This is a two-way connection that exists between the brain, nervous system, mental processes, emotional states and our breathing. It can override and distract normal breathing control mechanisms. Breathing that does not respond to actual breathing re-training, maybe influenced by psychophysiological dimensions.

Our breath is complex, but the principles to breathing well are simple! Reach out if you want to learn how to breathe better.

Reference: Apnea Survival and Breathless Expeditions

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