Take a Beat
Do you ever find yourself getting lost in the hustle and bustle of life? This podcast features tips and resources to help take a beat from all the "noise" in order to find more balance and fulfillment.
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From Hotel Sales to Business Coach – One Woman’s Leap Beyond the 9–5
09/04/2025
From Hotel Sales to Business Coach – One Woman’s Leap Beyond the 9–5
After the pandemic made her job in hotel sales redundant, Sasha Eburne decided to start her own thing and embarked on a new career as a virtual assistant. Sasha achieved quick success booking her first client within 24 hours and becoming fully booked within three weeks. Eventually she was able to scale her new endeavor and eventually hired and began managing 15 other virtual assistants. Now Sasha coaches other women how to move beyond the 9-5 and create a business and lifestyle on their terms. Take a listen to hear more of Sasha's story as well as her advice for starting and then scaling an online business. For more information on Sasha and her coaching services, check out her . *** If you are feeling stuck or unmotivated in your current career and want to make a change but maybe don’t know where to start or it feels too overwhelming, check out to learn more about a 1:1 coaching program designed to help you navigate a career pivot. Want to reach out, be a guest or have a question? Contact [email protected].
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From Soldier to Storyteller: A Thriller Writer’s Journey
09/02/2025
From Soldier to Storyteller: A Thriller Writer’s Journey
Today’s episode is an interview with Ken Webb, who has managed multiple career transitions and is now following his passion for writing. He's currently working on his debut novel while also becoming fluent in Spanish and embarking on a doctorate degree in his spare time. In this interview, Ken shares more of his career journey and how he transitioned from starting out as a substitute teacher, to becoming an Army reservist while also juggling a civilian job at American Airlines, to now becoming a published author. Take a listen to hear more of Ken’s story and his advice for taking advantage of both time and opportunity. For more information on Ken and his upcoming novel, Trapped in Deception, check out his . *** If you are feeling stuck or unmotivated in your current career and want to make a change but maybe don’t know where to start or it feels too overwhelming, check out to learn more about a 1:1 coaching program designed to help you navigate a career pivot. Want to reach out, be a guest or have a question? Contact [email protected].
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Quick Tip: What Are Core Beliefs?
08/22/2025
Quick Tip: What Are Core Beliefs?
Welcome to Take a Beat in three minutes where we explore a mental health or personal development topic in 180 seconds. Today we’re exploring core beliefs and how they can influence our thoughts, feelings and the ways we show up in the world. *** If you find yourself at a place in life where you’re unclear about your direction or goals, check out to learn more about a 1:1 coaching program designed to help you better navigate stress and indecision in order to move forward with more self-confidence. Check out for journal prompts and ideas to start a self-reflection practice. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Quick Tip: What To Do With the "What Ifs"
08/20/2025
Quick Tip: What To Do With the "What Ifs"
Welcome to Take a Beat in three minutes where we explore a mental health or personal development topic in 180 seconds. Today we’re exploring what-if thinking and how these thoughts, if they start to get out of control, can take us down a rabbit hole of worry and overthinking. *** If you find yourself at a place in life where you’re unclear about your direction or goals, check out to learn more about a 1:1 coaching program designed to help you better navigate stress and indecision in order to move forward with more self-confidence. Check out for journal prompts and ideas to start a self-reflection practice. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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What Does It Take to Move Through Fear? One Tiny Brave Step
08/18/2025
What Does It Take to Move Through Fear? One Tiny Brave Step
How many of us have been stopped or cut short by fear? While it's a natural reaction meant to keep us safe, fear can also sometimes get in our way or block us from different experiences. Today’s episode explores one woman’s journey to reframe her relationship with fear in order to become more courageous and live life more on her terms. That woman is Bernice McDonald, who is a professional coach helping women navigate life transitions with courage, or what Bernice calls one tiny brave step at a time. Take a listen to hear Bernice's own journey of finding courage during pivotal life moments, like being the first in her family to go to university and later dropping out, dating again after divorce and becoming a published writer. Bernice not only shares tips and strategies that have helped her, but she also humanizes the idea that fear is a natural reaction and not something to be ashamed of. In fact the kinder we can be to ourselves when we are feeling afraid is actually going to help us move through it easier. To find out more about Bernice and her free Tiny Brave Steps Generator tool, check out her . *** If you find yourself at a place in life where you’re unclear about your direction or goals, check out to learn more about a 1:1 coaching program designed to help you better navigate stress and indecision in order to move forward with more self-confidence. Check out for journal prompts and ideas to start a self-reflection practice. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Quick Tip: Why Journal? The Power of Creative Expression
08/13/2025
Quick Tip: Why Journal? The Power of Creative Expression
Have you ever wanted to start a journaling practice but didn't know where to start? This episode explores some of the benefits of journaling as well as some different journaling strategies to help get you started. Hint: You don't even have to write if you don't want to. As mentioned in the episode, if you want to get started with journaling (or pick up again), and you're unsure what to journal about, check out for prompts and ideas! *** If you find yourself at a place in life where you’re unclear about your direction or goals, check out takeabeatcoaching.com to learn more about a 1:1 coaching program designed to help you better navigate stress and indecision in order to move toward the life that you envision. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Building Habits That Last: Some Keys to Consistency
08/11/2025
Building Habits That Last: Some Keys to Consistency
Starting new habits and staying consistent with them can be a struggle. In fact, there's research that suggests only 25% of people will stick with a New Year's resolution beyond 30 days. In this episode Amy Lenius, a speaker and director of group coaching at Next Level University, shares her five-point method to help stay consistent with new habits. Hear Amy explain how the following characteristics can help you to create a positive feedback loop that makes sticking to a new routine a little bit easier: Self-belief Humility Sustainability Adaptability Grit To find out more about Amy and her work, check out her free . *** If you find yourself at a place in life where you’re unclear about your direction or goals, check out to learn more about a 1:1 coaching program designed to help you better navigate stress and indecision in order to move toward the life that you envision. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Stand Out in Your Job Search: Tips from a Career Coach and Resume Writer
08/05/2025
Stand Out in Your Job Search: Tips from a Career Coach and Resume Writer
Have you ever struggled to "promote" yourself in a job interview or on a resume? In this episode certified resume write and career coach Amy L. Adler shares some tips and strategies for how to effectively communicate your expertise and skills to recruiters. Amy also dispels some job-search myths, like the advice to apply for jobs even if you don't have 100% of the qualifications. With nearly 20 years experience writing resumes, LinkedIn profiles and cover letters for individuals at every level and in virtually every industry, Amy has a lot to share on the job application and recruitment process. To find out more about Amy and her work, check out her . If you find yourself at a place in life where you’re unclear about your direction or goals, check out to learn more about a 1:1 coaching program designed to help you better navigate stress and indecision in order to move toward the life that you envision. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Quick Tip: The Upside of Failing
08/04/2025
Quick Tip: The Upside of Failing
While it's definitely not easy, failure can have some upsides. Listen to almost any graduation speech, and you'll hear stories of how people turned their biggest failures into success or pivotal life moments. The more we can embrace the idea that failure happens, we become less afraid of it and more open to what it can show us. For more resources on building self-confidence and resilience check out takeabeatcoaching.com to learn more about a 1:1 coaching program designed to help you better navigate stress and indecision in order to move toward the life that you envision. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Quick Tip: Why Self-Compassion is an Effective Motivator
07/31/2025
Quick Tip: Why Self-Compassion is an Effective Motivator
Today's episode explores how self-compassion, or being kinder to yourself, can actually help to motivate you. This is counter to the idea that the harder we are on ourselves, the less likely we'll fail or never get anything done. Find out why a kinder approach to yourself can actually help to build resilience and self-confidence. Research mentioned in this episode: If you find yourself at a place in life where you’re unclear about your direction or goals, check out to learn more about a 1:1 coaching program designed to help you better navigate stress and indecision in order to move toward the life that you envision. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Passing Without Panicking: How to Beat Test Anxiety
07/30/2025
Passing Without Panicking: How to Beat Test Anxiety
Does the thought of taking a standardized test send you into a panic? If so, you're not alone. With so much on the line, the pressure of high-stakes test taking can get the best of many of us. In this episode, test anxiety expert Tina Wiles shares some of her expertise in helping others to transform the way they approach test taking, not only through proven test-taking strategies, but also through shifting their mindset and learning how to calm the body to enhance mental performance. Tina has nearly 20 years of experience helping test takers of all ages pass the ACT and SAT as well as professional certification and licensing exams. To find out more about Tina and her work, check out her website , where you can also find a free, two-minute quiz to help you identify your test-taking mindset type and give you personalized strategies to overcome anxiety and improve performance. If you find yourself at a place in life where you’re unclear about your direction or goals, check out to learn more about a 1:1 coaching program designed to help you better navigate stress and indecision in order to move toward the life that you envision. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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A Therapist Explains How Neurodiversity Can Be a Superpower
07/27/2025
A Therapist Explains How Neurodiversity Can Be a Superpower
Today’s episode is an interview with Dr. Kristen Williamson, a licensed professional counselor and neurodivergent advocate who herself experienced a later-in-life diagnosis of both ADHD and autism. Dr. Williamson now has a passion for speaking and teaching on the topic of neurodiversity to help normalize and humanize what it can mean to be neurodivergent in today’s world. In this episode, she shares more of her own experience around the discovery that her brain is built a little bit different, and she clears up some common misconceptions around neurodivergence. To find out more about Dr. Williamson and her speaking and consulting work, check out her website . If you find yourself at a place in life where you’re unclear about your direction or goals, check out to learn more about a 1:1 coaching program designed to help you better navigate stress and indecision in order to move toward the life that you envision. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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From Combat to Calling: Finding Purpose After the Military
07/25/2025
From Combat to Calling: Finding Purpose After the Military
Career transition can be a challenging experience, especially moving from a decades-long military career into civilian life. In this episode Josh Daniel, a retired military service member with more than 20 years in special operations, shares his experiences moving into civilian life and how he is now giving back by training and mentoring others in the skills he learned as a special forces soldier. To find out more about Josh and his work, including his organizations Hero Games and Counter Culture Solutions, check out his If you find yourself at a place in life where you’re unclear about your direction or goals, check out to learn more about a 1:1 coaching program designed to help you better navigate stress and indecision in order to move toward the life that you envision. Want to reach out, be a guest or have a question? Contact [email protected]. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Quick Tip: How to Counteract Negativity
07/24/2025
Quick Tip: How to Counteract Negativity
Ever find yourself focused on the negative or wondering about all the things that could go wrong? As humans, it's hardwired into our brains to scout for danger, or negativity, in order to survive. But this instinct can sometimes get in our way, affecting our mood, outlook and even our sense of confidence. This episode explores why we sometimes tend toward the negative as well as some strategies to help counterbalance the side effects of this inclination. Resources mentioned in episode: If you find yourself at a place in life where you’re unclear about your direction or goals, check out to learn more about a 1:1 coaching program designed to help high achievers better navigate stress and indecision in order to move toward the life that they envision. Want to reach out, be a guest or have a question? Contact [email protected]. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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How to Align With a Sense of Purpose
07/23/2025
How to Align With a Sense of Purpose
Today’s episode explores the topic of finding purpose, what that can look like and how to put it into practice. Transformational coach and entrepreneur Constance Curtis shares her experience of how she aligned more with her sense of purpose after a failed business endeavor forced her to re-examine her approach to entrepreneurship. She shares strategies and tips that she uses herself and helps others with in order to create meaningful change in their lives. To find out more about Constance and her work, check out her For additional coaching resources, you can also check out to learn more about a 1:1 coaching program designed to help you better navigate stress and indecision in order to move toward the life that you envision. Want to reach out, be a guest or have a question? Contact [email protected]. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Quick Tip: The Hidden Consequences of Multitasking
07/22/2025
Quick Tip: The Hidden Consequences of Multitasking
With so much to do and consume and feeling like there’s not enough time in the day, many of us are multitasking for some or most of the day. While it can feel productive, multitasking can have downsides for our wellbeing and even our efficiency. This episode explores some of those downsides as well as how to try and cut back on doing everything at once. Resources mentioned in episode: If you find yourself at a place in life where you’re unclear about your direction or goals, check out to learn more about a 1:1 coaching program designed to help high achievers better navigate stress and indecision in order to move toward the life that they envision. Want to reach out, be a guest or have a question? Contact [email protected]. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Quick Tip: How to Take Your Self-Care Practice to a Deeper Level
07/21/2025
Quick Tip: How to Take Your Self-Care Practice to a Deeper Level
When you think of self-care, what's the first thing that comes to mind? For many of us, self-care has become synonymous with treating ourselves, but caring for ourselves can run deeper than that. This episode explores how to take your self-care practice a level further by aligning it with your values. If you find yourself at a place in life where you’re unclear about your direction or goals or even struggling to identify your current values, check out to learn more about a 1:1 coaching program designed to help high achievers better navigate stress and indecision in order to move toward the life that they envision. Want to reach out, be a guest or have a question? Contact [email protected]. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Quick Tip: Why Small Wins Can Make a Big Difference
07/18/2025
Quick Tip: Why Small Wins Can Make a Big Difference
While they may be easy to discount, small wins can have a big impact on our ability to work toward goals and make change, especially those goals or changes that feel intimidating or a long way off. This episode explores three reasons why acknowledging and celebrating small wins can help improve self-confidence, motivation and our ability to accomplish what we put our minds to. If you find yourself at a place in life where you’re unclear about your direction or goals, check out to learn more about a 1:1 coaching program designed to help high achievers better navigate stress and indecision in order to move toward the life that they envision. Want to reach out, be a guest or have a question? Contact [email protected]. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Feeling Fried? How to Overcome and Prevent Burnout
07/16/2025
Feeling Fried? How to Overcome and Prevent Burnout
Burnout is something that a lot of us may struggle with at some point or another. Given how sneaky burnout can be, though, it may be tricky to catch the warning signs that it's starting to creep in, or, to know what to do once burnout does set in. To help explore some of the causes of burnout, as well as some strategies to help counteract it (and feel better), Daniela Wolfe, a licensed master social worker and burnout prevention specialist, shares her own experience recovering from burnout as well as how she now helps others to productively manage their time and daily tasks with ease. In this episode, Daniela shares a very unexpected cause of burnout, eight areas of self-care to pay attention to, and her exhausted-to-empowered formula. To find out more about Daniela, check out her , , and . For additional coaching resources, you can also check out to learn more about a 1:1 coaching program designed to help you better navigate stress and indecision in order to move toward the life that you envision. Want to reach out, be a guest or have a question? Contact [email protected]. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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The Transformational Power of Self-Compassion
07/14/2025
The Transformational Power of Self-Compassion
After being hit with a series of challenges and loss, followed by the discovery of chronic illness, Heidi Blackie realized that her only lifeline was her—and her belief in her ability to heal. Heidi spent years pushing her body to the limit as a competitive athlete, receiving awards and recognition for her accomplishments as a cyclist. But when her body could no longer be pushed to the same level, Heidi had to find a new source of strength. In this episode, Heidi, who is also an occupational therapist, coach and speaker, shares her story of transformation and how self-compassion was key for helping her move from rock bottom to a place of empowerment. For more information on Heidi as well as her free resources and coaching program, visit . For additional coaching resources, you can also check out to learn more about an 8 week, 1:1 coaching program designed to help high achievers better navigate stress and indecision in order to move toward the life that they envision. Want to reach out, be a guest or have a question? Contact [email protected]. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Faking It, Making It and Everything In Between: Busting Confidence Myths
07/10/2025
Faking It, Making It and Everything In Between: Busting Confidence Myths
Ever wonder what true confidence is? In this episode, Jenny Evans, a performance coach, resilience expert and speaker explores several common confidence myths as well as some strategies to help build a strong sense of self-belief. Jenny, who has a background in performance psychology and exercise physiology, shares examples from her own life and career as a public speaker (many people's worst fear) and performance coach to help break down the steps to becoming confident. For more information on Jenny Evans, visit .com. Also, if you’re looking to create more balance and fulfillment in your life, which often involves building self-confidence, you can check out my website at to learn more about an 8 week, 1:1 coaching program to help you get there in a step-by-step approach. Want to reach out, be a guest or have a question? Contact [email protected]. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Finding Your Voice: The Power of Authentic Storytelling
07/09/2025
Finding Your Voice: The Power of Authentic Storytelling
For anyone who fears public speaking, you probably know the struggle to communicate authentically while also connecting with an audience. In this episode, speaker, trainer and coach Dr. Danny Brassell explains how a well-crafted story can be a gateway to building rapport and leaving a lasting impression with an audience. He also explains how a well-crafted story can be a key to finding your authentic voice. Danny, who has spoken to more than 3500 audiences around the world, shares insights and strategies gathered from his own personal speaking experiences as well as his experience coaching others on how to leverage speaking on stage to gain new business leads and serve others. For more information on Dr. Danny Brassell, visit . You can also download Danny's free blueprint for creating a well-crafted story available at . Also, if you’re looking to create more balance and fulfillment in your life, which often involves crafting a new story for yourself, you can check out my website at to learn more about an 8 week, 1:1 coaching program to help you get there in a step-by-step approach. Want to reach out, be a guest or have a question? Contact [email protected]. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Quick Tip: Self-Confidence v. Self-Esteem—What's the Difference?
07/08/2025
Quick Tip: Self-Confidence v. Self-Esteem—What's the Difference?
Today’s episode explores the difference between self-esteem and self-confidence and why it can be helpful to know the difference. If you’re looking to better manage stress in order to achieve your professional and personal goals, I offer an 8-week, 1:1 coaching program that provides a step-by-step approach to help you get there. Find out more at . Want to reach out, be a guest or have a question? Contact [email protected]. *Disclaimer: The information contained in this newsletter is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Can Doing Less Get You Better Results? A Fitness Coach Explains
07/05/2025
Can Doing Less Get You Better Results? A Fitness Coach Explains
Whether in life or in fitness, sometimes a key to success can be doing less. In this episode, health and wellness coach Jim Laird explains how silencing the mind, relaxation and getting back to basics can help to alleviate stress and improve overall wellbeing. Coach Jim shares insights gathered from his experience working with clients, including professional athletes, as well as his own personal recovery from trauma and chronic illness. For more information on Coach Jim Laird, visit . Also, if you’re looking to better manage stress in order to achieve your professional and personal goals, I offer an 8-week, 1:1 coaching program that provides a step-by-step approach to help you get there. Find out more at . Want to reach out, be a guest or have a question? Contact [email protected]. *Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.
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Quick Tip: How to Become More Comfortable Saying 'No'
07/03/2025
Quick Tip: How to Become More Comfortable Saying 'No'
Today’s episode is a quick tip on getting more comfortable with saying “no” as a form of self-care and how this can help to reduce stress and overwhelm. If you’re feeling overwhelmed and uncertain of your next steps forward, check out more information that provides a step-by-step approach to finding balance and clarity. *Disclaimer: The information contained in this podcast is for the sole purpose of being informative and is not considered complete.
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Quick Tip: How and Why to Name Your Brain
07/01/2025
Quick Tip: How and Why to Name Your Brain
Today’s episode is a quick how-to on naming your brain and why this can be a helpful strategy for reducing stress and improving self-confidence and self-esteem. If you’d like to learn more about how to create more inner peace and calm and find more fulfillment, check out more information at . *Disclaimer: The information contained in this podcast is for the sole purpose of being informative and is not considered complete.
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Quick Tip: How to Stop 'Shoulding' Yourself
06/28/2025
Quick Tip: How to Stop 'Shoulding' Yourself
Today’s episode is a quick how-to on noticing and replacing “should” statements and why this can be helpful for increasing motivation and decreasing stress. If you’d like to learn more about how to create more inner peace and calm and find more fulfillment, check out more information at . *Disclaimer: The information contained in this podcast is for the sole purpose of being informative and is not considered complete.
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Quick Tip: How (and Why) to Practice Belly Breathing
06/26/2025
Quick Tip: How (and Why) to Practice Belly Breathing
Today’s episode is a short how-to on belly breathing, or diaphragmatic breathing, and why this type of breathing technique can be helpful for reducing stress. If you’d like to learn more about how to create more inner peace and calm and find more fulfillment, check out more information at . *Disclaimer: The information contained in this podcast is for the sole purpose of being informative and is not considered complete.
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