Last week, we explored the common advice: “Just take a breath.” And we learned something important - a few seconds of breath helps, but it isn’t enough.

What those few seconds do give us is a micro-gap between trigger and reaction. They give us a moment of choice.

But here’s the part that is overlooked…the feeling doesn’t just disappear.

In this short podcast episode, we explore how long it actually takes for an emotion to move through the body and why. Plus, the important pro-tip that really matters if we want to stop getting pulled back into the reaction. (From personal exploration, this is a critical piece of the puzzle).

This podcast is quick listen, but empowering knowledge for knowing how to work with this amazing body you live in.

In the coming days, I’ll send through a short 5-minute micro-practice so you can feel the difference for yourself - the difference between a few seconds… and staying just a little longer.

How long? Listen in to find out.

Big hug - Jenafer

We often hear the advice: “Just take a breath.” But what is that actually doing?

In this short episode, we explore what a few seconds of breathing can — and can’t — do when you’re triggered.

Is it enough? The short answer is, no. But it is an important step and one that shouldn’t be missed.

If you’ve ever found yourself reacting in ways you wish you didn’t, this will help you understand what’s happening in your amazing body, so that you can actually work with it in real moments.

Over the next few weeks, I’m exploring how breathing can help us respond more wisely in triggered/high emotional moments. I’m looking at the science, how long it really takes, and experimenting with it in my own life.

I’ll share what I’m learning, along with simple tools you can try.

Have a quick listen (4-minutes) and try this alongside me this week. We’re learning together.

The headline for this episode isn’t mine. It comes from Alok V Menon, a comedian and poet I follow on Instagram whose brave and bold words, presence, and fashion inspire me. It made me want to create something around it...to breathe more life into it in my own experience.

Instead of just thinking about it, practicing it.

This week’s short practice pairs Alok’s words with a yogic technique: breathing into the collarbones and upper chest, sometimes called the eyes of the heart. It’s an area that often collapses in modern life from hunching over screens, and a place worth opening if we want to be more okay with ourselves, more compassionate, and more careful / ” full of care” with ourselves, others, and how we relate to life.

You can do this anywhere, almost anytime (except bedtime):
Try it during a meeting, before walking into a difficult conversation, or when you notice yourself closing off.

You can do this without anyone noticing you’re having a Breath Break.

I promise. I did it in a meeting this week and have been working it throughout the week in different situations.

It has a gently energizing effect, so better to do it earlier in the day. Avoid this before bed.

Inside this episode:
• A short set-up
• A guided collarbone breathing posture
• Letting the breath create the opening (not forcing it) — 1–2 minutes

Take a few minutes to learn this simple practice you can take anywhere that really does have an extraordinary effect.

And check out Alok’s Instagram page and the post that inspired this episode here.

Uncertainty is really hard for humans to manage. I see it in my own life as I’ve navigated moving to new places, new job markets, and the unknown after job losses.

And there’s no denying we live in uncertain and extraordinary times.

The mind tries to manage uncertainty by working it out in our heads, but mostly we end up worrying more.

Uncertainty is part of being human. Constant worry and rumination don’t have to be. Breaking the pattern helps us move through life - and breathe into it - more steadily.

This Breath Break is a small interruption to that — a pattern interrupt for when the mind gets caught in a loop of worry and rumination.

It introduces a simple breathing pattern using sniffs, often called stroke breaths, that interrupts mental spirals and helps your system settle quickly. It doesn’t change the world, but it gives you more steadiness in how you meet it.

Take this Breath Break when your thoughts won’t stop running: morning, midday, or as a transition from work to home life.

Inside this episode:

• The science behind the technique

• A 3-minute guided stroke-breath, as the ultimate pattern interrupt

• Where to feel this technique in your body

• A reflection to help you step off the worry treadmill

Soon, I’ll have more regular offers on integrating breath awareness and practical techniques into your day for more calm, clarity, steadiness, and ease in your body and mind, and a greater capacity to breathe more fully into this life.

Stay tuned. Sign up if you’re not yet subscribed. I appreciate you being here and coming along on this growth journey with me.

For now, take a few minutes and see what shifts.

— Jenafer

That’s where this week’s episode comes in: a reflective exploration of how breathing fully into life…noticing, savoring, and stepping into the moment..can help make the everyday more extraordinary.

Why Listen

If you’re craving more richness, more aliveness to your routine days, then this episode is for you. It’s a reminder that adventure doesn’t always require a passport, a getaway, or even a big effort. It can be as simple as what we pay attention to, and how we breathe into it.

In this short 6-minute episode, we use a simple technique that you can easily take with you into your days - encouraging full capacity of the breath, a full release, and tapping into a momentary pause at the bottom of the breath to find stillness.

It’s great to do anytime of day you need a shift from dullness and a little meaningful energy boost. You can use it upon waking and throughout the day, but just not before bedtime (as it has a slightly energizing quality).

Health benefits: Not only does this help us feel more alive, centered, and capable of slowing down to notice the goodness in life, it also helps increase lung capacity, which is associated with longevity of life - with the gentle hold at the bottom of the breath.

Make the time. Schedule it in. This episode is only 6-minutes long.

Want more support integrating breath into everyday life?

Follow: Follow along on Substack, as I start to share more tips on how to breathe more fully into each and everyday and about how I became fascinated with the breath. For a long time, I didn’t think twice about my breath. I had no clue how incredible it is. Now I know - the more consciously I breathe, the better I feel.

Coaching: I work 1:1 with people who want to use their breath as an untapped, everyday resource — to regulate stress, build clarity, improve sleep and digestion, and feel more steady and alive in modern life.

This isn’t about having a ceremonial experience. It’s about learning how to work with your breath consistently and wisely everyday. Right technique for the right situation + everyday awareness of the breath. Because what we do on an everyday basis has the biggest impact on our lives.

You can book a no-commitment introductory consultation and read reflections from people I’ve worked with here: stan.store/jenafer

Why I do this:

My intention is to help more of us reconnect with the natural intelligence of our bodies - designed for balance, like the rest of nature. This connection helps us move out of survival mode and into a grounded, empowered way of being. In a world that constantly pulls us off-centre, learning how to work with our breath and body as everyday resources helps guide us back to balance — so we can live with more care, clarity, and responsibility in our own lives and contribute to a healthier, more compassionate world.

xo — Jenafer

Many of us spend our days breathing high and shallow without even realising it. That upper-chest breath is the body’s quiet signal of busyness, bracing for what’s to come, and survival mode — and for many of us, it can become a default during a good portion of the work day. (I too can find myself in this mode some days).

What makes this episode so awesome is that it awakens your awareness — of the lower, middle, and upper lungs — and teaches you how to access the part of your respiratory system where your body does its best work: more oxygen exchange, fuller diaphragm movement, and a direct line to calming the nervous system.

Why this matters:
Working with the lower lungs gently stimulates the vagus nerve, supports emotional regulation, enhances focus, and brings an immediate sense of steadiness to your day.

And the best part?
Once you learn this technique, you’ll start noticing where you’re breathing throughout the day… and that awareness becomes a powerful doorway to change. (This has been huge for me!)

Give It a Go
This week’s Breath Break is a short 10 minute micro-reset — part guided technique, part embodied learning.

You’ll finish feeling more grounded, steady, and a more unflappable version of you.

More opportunities to learn about the intelligence within and to gift it this season:

Is there someone in your life who needs a reminder of her brilliance — or someone who’s ready to deepen their wellbeing and better understand their body?

I’ve created two gift certificate experiences to support the people you love in different ways —

• Breath Into Your Brilliance (for women): For the woman who doubts herself, judges herself, or forgets the strength, beauty, and brilliance you see so clearly. So many women I know are quick to criticise themselves and slow to celebrate. This experience gently reconnects and reminds her of the brilliance that’s already within.

• Breathe Into Your Wellbeing (for anyone): A nurturing, personalised breathwork experience for anyone wanting support with sleep, stress, anxiety, digestive discomfort, high blood pressure, hormonal balance, or simply feeling more grounded in daily life. It’s designed to help people understand their breath, reconnect to their body, and build practical tools for wellbeing.

If you’re gifting this season, perhaps consider these gifts to help your people collect more skills and less stuff. Learn more at: stan.store/jenafer

Here’s what people have said about working with me:

“I got so much out of the first session already! Even as someone who has worked in fitness and has done breathwork, I made new discoveries about myself. Jen helped me deepen my mind–breath connection in a way I had not experienced before.” — Michelle C. | Los Angeles

“It felt good to get out of my head. After the breathing exercise I actually felt like I meditated. I’ve never experienced that feeling of calm.” — Nick | Ōtautahi Christchurch

“I learned so much about breathing’s role in my health and walked away with practical tools.” — Kristin M. | Sweden

“I found this extremely inspirational. I’ve concentrated more on my breathing this week and have felt the benefits.” — Marie | Ōtautahi Christchurch

“Wow! This is a whole world I didn’t know about! I’ve tried meditation apps but didn’t gain nearly this level of learning and feeling.” — Erin C. | California

You can find both gift certificates here: stan.store/jenafer

Want more support for yourself?

If you’re curious about personalised guidance for stress, sleep, digestion, or overall wellbeing, I’d love to support you. Sessions are available virtually or in person, and you can book your first consultation here: stan.store/jenafer

Why I do this:

My intention is to help more of us reconnect with the natural intelligence of our bodies — designed for balance, like the rest of nature. That connection is what helps us shift from survival mode into a grounded, empowered way of being. In a world that constantly pulls us off-centre, it becomes more imperative to know about how this amazing body-mind system works and to have some solid tools to guide ourselves back to balance.

xo — Jenafer

I’ve been thinking about that a lot — how we cling to what’s familiar, how we second-guess ourselves, and the possibility of what’s on the other side if we were to give a little more energy to what we truly care about.

That’s where this week’s breath practice comes in: a simple way to find balance, tap into the oceanic flow of life, and shift from hesitation into the possibility of more awesomeness. Hang ten baby!

The Science Behind This Week’s Breath Technique

This week’s breath is ujayi, often used in yoga for its ability to unite mind and body and anchor us into the present. It’s known as Victorious Breath for the way it supports resilience, and as Ocean Breath because of its wave-like sound.

By creating a light constriction at the back of the throat, the breath naturally slows down — calming the nervous system, steadying the mind, and supporting the body’s built-in systems for balance.

Ujayi is a reminder that nature knows balance.
And as natural beings, we do too.
We just forget — especially in a fast-paced, modern world.
Working with the breath reconnects us to what’s already within us.

Give It a Go

Invite a little more balance — a little more surfer’s courage — into your day.
Take ten minutes for this week’s micro-meditation.

Want more support?

If you’re wanting a little more support right now, I’d love to work with you. I offer personalised breath and meditation sessions designed to meet you exactly where you are. You can book an introductory consultation at stan.store/jenafer.

Gift Certificate

And if you’re gifting this season, consider giving someone a moment of calm — a gift that helps them come home to themselves. Breathwork Gift Certificates are available at stan.store/jenafer.

xo-Jenafer

This week’s episode of The Breath Break podcast sets us up for the holidays and offers a way to meet it all with a little more ease, a little more contentment, and a greater capacity to show up with grace—for yourself and for the people you love.

It is inspired by a beautiful teaching from Chinese Medicine + Qigong educator Stephanie Nosco. She writes that “acceptance lives in the lungs.”

In yogic science, the lungs relate to our capacity to release and receive — to meet life as it is, without pushing away what we don’t want or clinging to how we wish things could be.

This isn’t resignation. This is a softening into the fact there is no ideal in life, no perfection, and honoring what is already amazing, meaningful, or good enough — just as it is.

Why this theme now.

With the holiday season beginning — and Thanksgiving week unfolding in the U.S. — this kind of practice feels highly relevant.

The holidays can be full of joy. And they can be full of expectations, family dynamics, longing, and old patterns that sit right beneath the surface.

I’m feeling it this week myself. My family gathers in the U.S. for Thanksgiving while I’m here in New Zealand - holding it all - the ache of being so far away in these times when my people are together and the gratitude for warm weather, blue skies, and this unfolding adventure of life as an expat (and both the joys and challenges that come with that too).

Acceptance helps make space for it all to coexist at the same time. I find the breath softens me into that space.

The Science Behind This Week’s Breath Technique

This week’s practice is the 3-Dimensional Breath, a gentle but powerful way of waking up the diaphragm and the intercostal muscles between the ribs. As the ribcage expands in all directions, your breath becomes fuller, steadier, and more spacious.

This shift in the breath has a multitude of benefits. It moves you out of the shallow, stress-driven breathing that keeps the nervous system on alert, and guides you toward a grounded, regulated state.

As the breath deepens, we can more easily soften into what’s here, right now, just as it is. The things that bug us lose their grip and gratitude becomes more accessible and something we can feel into, rather than force.

Give It a Go

Set yourself up for a little more ease and contentment this holiday season by taking a few moments to give this micro-meditation a try.

Bonus - you’ll hear relaxing NZ bird songs as this episode is recorded in my backyard on a beautiful sunny spring day.

🎧 Listen to Episode 2 here on on Spotify or Apple Podcasts. Or watch it on YouTube.

Never miss a Breath Break: If this work feels supportive, subscribe so you never miss an episode: stan.store/jenafer

Work with me 1:1 - For customised breath awareness and breath and meditation techniques tailored to your wellbeing, book an introductory consultation at stan.store/jenafer

Gift a 1:1 Experience (coming soon).

This first episode was sparked by something the Irish poet David Whyte said - a reminder that each of us carries someone inside who is “half a shade more courageous than we are now.” That line struck a chord within me. I believe it’s so relevant to our own growth as well as how we navigate being human in these times.

What’s inside this 10-minute Breath Break?:
• 7 minutes of grounding breath + body awareness
• A simple heart–mind coherence technique
• A gentle reflection to return to what’s true for you

I’m excited to share this with you and can’t wait to hear how you feel afterwards.
Let me know what you think.

Big hug. xo Jenafer

Thank you David Whyte for the spark behind this episode.

The Breath Break Season 1 is an opportunity to pause and breathe in a world that never stops. It’s a step beyond simply listening to inspiration — into embodying it. Simple, proven tools to uplift your wellbeing — and the world around you.

Whether you need a midday reset, want to wind down after work, or simply pause for a moment, I’ve got your back with The Breath Break.

In this short introduction, you’ll learn:

• How you can expect to feel and the benefits of listening into The Breath Break

• What to expect in each 8–15 minute episode

• How I use these breaks in my own daily life to show up more fully as the person I want to be

👉 Follow The Breath Break on Apple Podcasts or Spotify to be the first to take your first Breath Break when the show launches!