Did you know that something as simple as your exhale can help you feel stronger, calmer, and more in control?

In this episode of 'Whole Again,' host Michael introduces a micro-meditation designed to help survivors of physical injury and trauma reclaim their strength and resilience through mindful breathing. The meditation focuses on the power of breathing out and emphasizes relaxation and trust in the natural rhythm of the breath. Listeners are guided through a breathing exercise and reminded to integrate mindful breathing into their daily lives. Additionally, Michael encourages listeners to explore more mindfulness practices through the Pause, Breathe, Reflect app and join the community sessions held thrice weekly.

00:00 Introduction to Whole Again

00:31 Preparing for Meditation

00:52 Breathing Techniques

01:43 Trusting the Breath

02:18 Conclusion and Resources

Takeaways:

• Discover why focusing on your exhale builds trust in your body and mind.
• Learn how a simple breathing practice can help you feel more grounded and resilient.
• Experience a guided moment of mindfulness to carry with you throughout your day.

Take a deep breath, press play, and explore the power of your exhale to find calm, clarity, and strength.

If this episode sparked something within you, please download it and share it with a friend.

Kintsugi is the Japanese art of repairing broken pottery with gold, silver, or lacquer, highlighting the cracks rather than hiding them. It embodies the philosophy of wabi-sabi, which finds beauty in imperfection and teaches that breakage and repair are part of an object’s history, making it more valuable rather than less. Metaphorically, Kintsugi reminds us that our challenges, scars, and setbacks are not something to be ashamed of but can be embraced as a source of strength and transformation.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI. This is a good place to start. If you have a question or comment, please reach out to Michael@PauseBreatheReflect.com.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on stress management, mindfulness practices, and digital wellness, the show offers practical tools like breathwork, micro-dose meditation, grounding...

Did you know that up to 85% of people hold their breath while reading emails or texting—without even realizing it?

In today’s episode, we uncover the hidden ways poor breathing habits affect your health, stress levels, and resilience. You’ll also learn three simple techniques to breathe better and feel more energized—starting right now. If you’ve ever felt tension creeping in while working or using your phone, this episode is for you.

00:00 Introduction to the Episode

00:38 The Importance of Breathing

01:28 A Story of Gratitude

02:50 How to Breathe Properly

03:52 Tips for Better Breathing

05:16 Creating Better Breathing Habits

06:20 Digital Wellness Tip

07:54 Conclusion and Final Thoughts

Takeaways:

• Discover the #1 place you unconsciously hold your breath and how it impacts your well-being.
• Learn three easy breathing techniques that can boost your focus, reduce stress, and improve overall health.
• Get a powerful digital wellness tip to help you breathe better while working on emails and texts.

Listen to my interview with James Nestor to discover more. It's #28 from Whole Again.

Hit play now to uncover simple yet powerful breathing techniques that can transform your health, focus, and daily well-being.

If this episode sparked something within you, please download it and share it with a friend.

Kintsugi is the Japanese art of repairing broken pottery with gold, silver, or lacquer, highlighting the cracks rather than hiding them. It embodies the philosophy of wabi-sabi, which finds beauty in imperfection and teaches that breakage and repair are part of an object’s history, making it more valuable rather than less. Metaphorically, Kintsugi reminds us that our challenges, scars, and setbacks are not something to be ashamed of but can be embraced as a source of strength and transformation.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI. This is a good place to start. If you have a question or comment, please reach out to Michael@PauseBreatheReflect.com.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on...

What if your healing journey isn’t just about recovery—but about discovering who you can become?

Healing from trauma, injury, or illness often feels like a battle to get back to who we were. But what if true healing isn’t about restoration, but transformation? In this episode of Whole Again, Michael shares three powerful mindset shifts that can change how you approach recovery—plus one life-changing question that reframed his entire healing journey.

00:00 Introduction and Purpose

00:47 Gratitude and Acknowledgment

02:24 Concept 1: The Body as a Teacher

04:34 Concept 2: Embracing Impermanence

07:56 Concept 3: Wholeness Over Perfection

09:47 The Game-Changing Question

10:21 Recap and Final Thoughts

11:44 Closing and Additional Resources

• Learn why your body is a teacher, not an enemy, and how to listen to its wisdom.
• Discover how the Japanese concept of mono no aware can help you embrace impermanence in healing.
• Understand why wholeness isn’t about perfection, but about embracing all parts of your journey.

Press play and explore a new way to see your healing—not just as recovery, but as a powerful path to self-discovery.

If this episode sparked something within you, please download it and share it with a friend.

Kintsugi is the Japanese art of repairing broken pottery with gold, silver, or lacquer, highlighting the cracks rather than hiding them. It embodies the philosophy of wabi-sabi, which finds beauty in imperfection and teaches that breakage and repair are part of an object’s history, making it more valuable rather than less. Metaphorically, Kintsugi reminds us that our challenges, scars, and setbacks are not something to be ashamed of but can be embraced as a source of strength and transformation.

Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.

Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.

To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.

We can also connect on LinkedIn.

Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am.

If you feel you need more mental health support, please contact NAMI. This is a good place to start. If you have a question or comment, please reach out to Michael@PauseBreatheReflect.com.

With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Wisdom, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on stress management, mindfulness practices, and digital wellness, the show offers practical tools like breathwork, micro-dose meditation, grounding techniques, visualization,...