120: Breath Technique - Pause Breath

Balance.It’s the holy grail of self-help advice. The thing we’re told to strive for in our work, our relationships, and even our holiday traditions.And it’s overrated.On Episode #131 of the Habit Thrive Podcast, I’m inviting you to rethink what it means to “have it all together” during the holiday season and beyond.Instead of balance, we’re going to try shifting focus, embracing seasons of life, and making space for what really matters right now.During this holiday season, when there are gifts to buy, meals to cook, traditions to uphold, and an endless stream of events to attend, I want you to prioritize flow over balance.Flow is about recognizing that life has seasons, and within those seasons, our priorities naturally shift.Flow might mean letting go of some of your usual routines in favor of traditions that matter most. Or, it might mean saying “no” to certain invitations so you can say “yes” to quiet nights with your family—or even just some much-needed alone time.When you shift your mindset from balance to flow, you’re not abandoning your responsibilities, you’re simply accepting that they don’t all need equal attention right now. And that’s okay!Life isn’t about holding everything perfectly in place—it’s about knowing when to lean into one area and let go of another.Lorrie xoxoxLoving the show? Let’s connect! Find me:Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” YearsInstagram: @Habitguru365Website: lorriemickelson.comHabits, Mindfulness Routines & Self Care For Women 50 & Beyond 

Last week on the Habit Thrive Podcast, we talked about using rituals and routines to create more joy in our holiday season.On Episode #130 today, I’m giving you a short ritual to try that is meant to create calm and open up space for more joy.This grounding practice can be done nearly anywhere at any time, and you can feel free to use whatever parts of it speak to you in the moment.We’re going to G.R.O.U.N.D. ourselves:G - GroundR - Raise our ArmsO - Open our ChestU - UnwindN - Notice our SurroundingsD - Deepen our BreathG - GroundFrom a standing position, distribute your weight equally on both legs.Feel yourself connected to the ground through your feet and into your heels and toes.Feel your shoulders relax.You may even try 3 or 4 heel bumps: Lift your heels up off the ground and “bump” them back down to your grounded position.This helps to relax your shoulders and remind your brain that it’s time to get out of your own head.R - Raise our ArmsStart with your arms by your side.As you inhale, raise your arms up - arms shoulder distance apart, palms facing in - to shoulder level or higher.On the exhale, lower your arms quickly, bend your knees, and release your breath with a “ha”. O - Open our ChestWhen we open our chest, we open our heart.All you have to do to open your chest is just to lift your chest a little.Tip: Try tapping just below the collarbone. This reminds you to lift your chest and as a bonus helps with posture!On the inhale, open your chest with a little lift.On the exhale, let your shoulders drop.U - UnwindUnwind using a progressive muscle relaxation technique.Bring your shoulders up toward your ears as you inhale, and hold them in place for a couple of seconds.As you exhale, let your shoulders relax.You can try this with any part of your body that feels tension. Try balling up your fists on the inhale and releasing the tension in your hands and fingers on the exhale.N - NoticeNotice your surroundings - What do you see, hear, smell, taste and feel?This places you in the present moment, taking you away from your worries and thoughts. D - Deepen our BreathThis is simply a mindful pracrtice of deepening and lengthening our exhalations.Take a breath in, and a long breath out through your mouth or nose.On each breath, try to extend the exhale as you feel yourself being more grounded.This is a great one to do just before you let go into sleep.Try grounding yourself with this practice - in its entirety, or just whatever part calls to you - and open yourself up to more joy in this (or any) season!Lorrie xoxoxLoving the show? Let’s connect! Find me:Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” YearsInstagram: @Habitguru365Website: lorriemickelson.comHabits, Mindfulness Routines & Self Care For Women 50 & Beyond 

As we continue jumping into this busy holiday season, we here at the Habit Thrive Podcast are focusing on ways to bring peace, calm and joy to our days.Today, on episode #129, we explore the difference between routines and rituals, why both are important and how to create personalized rituals that bring peace and meaning to your holiday season.Routines - practical, everyday activities that keep us anchored - provide structure and foundation for our lives.These are things like brushing our teeth, making the bed, and brewing our morning coffee.Things that feel automatic.During the busy holiday season, routines help us stay focused and give us a sense of control over our days.Rituals - intentional practices infused with deeper meaning - remind us who we are and what we value.For example, lighting a candle and taking a relaxing moment to reflect on the day during the hectic holiday hustle and bustle turns a simple action into a sacred pause.Rituals help us slow down and find our joy!So, how do you create rituals that are personal and meaningful to you?Think about what or who brings you peace, joy or a sense of connection:Sitting in quiet solitude?Laughing with others?Baking cookies?Listening to music?Enjoying holiday lights?Meditative breathing while holding a warm cup of coffee or tea?What’s important is not what the ritual is but the intention you bring to the ritual.Explore how routines and rituals can complement each other.Routines keep us grounded, while rituals inspire us!You may have a routine of tidying up the house before bed.Pair that with the ritual of lighting a candle in your clean and tidy room and reflecting on the day.Experiment, and find what brings YOU joy!Lorrie xoxoxLoving the show? Let’s connect! Find me:Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” YearsInstagram: @Habitguru365Website: lorriemickelson.comHabits, Mindfulness Routines & Self Care For Women 50 & Beyond 

Well, Habit Thrivers, today we wrap up the month of November and welcome December with open arms and - hopefully, after the past couple months of podcast episodes on sleep - a well-rested body and spirit.Today, on Episode #128 of the Habit Thrive Podcast, we are discussing 3 simple steps to reclaiming our joy in the month of December.The first step is to think back to a ritual, hobby, activity … anything you used to do that brought you joy. Something you would like to do again.Your family used to go to church on Christmas Eve every year..Before you had children, you and your significant other would spend evenings by the fire with a warm drink and music.You and your mom used to bake cookies for the family Christmas party.Your parents would set up a hot cocoa bar on Sunday mornings with all the toppings you could want.Write down all the ideas you can think of for your joy list this December.Once you have your list, the next step is to choose one or two things off that list to put into play.Some of these ideas may be more important to you than others. Pick whichever ones you want, whichever ones you feel you can bring to fruition without causing more stress for your December.Once you have decided, step three is to consider what things you can shift, let go of or ask for help with.It may be unreasonable to spend every night cozying up to the fireplace with a hot beverage, but you could aim for Saturday nights.Invite siblings, aunts and other family to a cookie-baking session so that you have all hands on deck and get a chance to socialize.The goal is to restart some of those joy-inducing activities without it feeling like a chore.This should be fun!Lorrie xoxoxLoving the show? Let’s connect! Find me:Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” YearsInstagram: @Habitguru365Website: lorriemickelson.comHabits, Mindfulness Routines & Self Care For Women 50 & Beyond 

As we wrap up November and head into December, many of us are prepping for a busy holiday season ahead.The next month is sure to be filled with friends, family, parties, rich foods, late nights, disrupted schedules and general chaos.It’s an exciting time that often brings us feelings of joy, love and warmth … and exhaustion.It’s no coincidence that we have spent the past couple of months exploring how to strengthen our sleep score - It’s all been in preparation for the month of December and the holiday season!Today, on Episode #127 of the Habit Thrive Podcast, we are focusing on 3 steps to sleep success this holiday season.Step 1: Determine your non-negotiables.Think of the things you do for yourself on a daily basis that would be easy to maintain during this tumultuous season.Maybe you take a hot bath every night or use a specific skincare routine each morning.You might take a walk after lunch or have a cup of tea while you watch your favorite sitcom after dinner.Don’t beat yourself up if you aren’t able to keep to your usual schedule. Give yourself some grace and stick to the simple things that work for you.Step 2: Understand your unique food, beverage, and supplement triggers.Does herbal tea keep you up at night?Does a heavy meal leave you feeling sluggish and bloated the next morning?Maybe you find that certain supplements help you wind down after a long day.Try and be mindful of what you’re ingesting and when; and just remember that your timing may not always be perfect.Step 3: Balance your physical and mental being with love and kind words.When worry strikes, just remind yourself:I am resting my body.I am letting my heart rest.Right here, right now, all is good.These simple phrases can shift your mindset and help you relax. And if needed, don’t hesitate to seek support—whether that’s a conversation with your doctor, therapist, or trusted loved ones.With these 3 steps in mind as you reflect back to the past several weeks of sleep talk, you will be armed and ready for the holiday season!Lorrie xoxoxDownload my Sleep ChecklistLoving the show? Let’s connect! Find me:Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” YearsInstagram: @Habitguru365Website: lorriemickelson.comHabits, Mindfulness Routines & Self Care For Women 50 & Beyond 

Hey Habit Thrivers!We are continuing our sleep theme with an amazing interview with Matt Hassett, founder and CEO of Loftie, a New York based company dedicated to creating better tech-life balance for people everywhere!Loftie is a modern and innovative alarm clock that aims to transform your morning routine by helping you keep your phone out of the bedroom.Designed with mindfulness and wellness in mind, Loftie offers a multi-functional approach to falling asleep and waking up.Mattt explains:The Loftie has features we love like a dimmable display, nightlight, two-phase alarm, and custom content playable right on the device, including guided meditations, sound baths, breathwork exercises, sleep playlists, plus a variety of relaxing sounds. What’s equally important though, is everything it doesn’t do: Connect to your email, apps, and social media, with all the anxiety they bring along. Revamping the alarm clock is just the tip of the iceberg. Matt and the Loftie team are leading a movement of mindful disconnectedness by removing the smartphone as an operational necessity.So join Matt and I as we explore just how a digital detox can lead to better sleep.Lorrie xoxoxDownload my Sleep ChecklistLearn more about Loftie:Canadian shipping is available on the website. Check out the Website for great Black Friday deals! (Duties do apply for Canadian customers at this time).Instagram: @byloftieLoving the show? Let’s connect! Find me:Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” YearsInstagram: @Habitguru365Website: lorriemickelson.comHabits, Mindfulness Routines & Self Care For Women 50 & Beyond 

For the past couple of weeks, we have been exploring how to prepare for and let go into a good night’s sleep.Of course, that’s the first - and often biggest - part of the sleep battle at times.But what about those nights you drift off to sleep only to find yourself awake again 4 hours later, staring off into the dark room?This week, on Episode #125 of the Habit Thrive Podcast, I’m going to share with you 3 breathing exercises - and some honorable mentions - for when you find yourself in that situation.#1: A Breathing Technique with Progressive Muscle RelaxationThis practice is great for when you wake up feeling tension in your body and is a great way to teach your body to relax.#2: The 4-7-8 breathJust like it sounds, this practice involves inhaling for 4, suspending for 7, and exhaling for 8.A few rounds of this breathing technique can have you drifting back into dreamland.#3: Alternate Nostril BreathingThis is perfect for when you’re feeling “plugged up” on one side or the other.It brings balance not only to plugged nasal passages, but a plugged mind as well!Honorable Mentions:Square Breath - Inhale for 4, suspend for 4, exhale for 4, suspend for 4.Suspended Exhalation - Exhale for twice as long as you inhale.Counting Your Breaths - 1 to 100, 100-1… whatever works for you!Relaxation Audio - A meditation, nature sounds, or maybe a rainstorm. Anything to distract your wandering mind.Try one of these the next time you find yourself waking up from your sleep in the middle of the night.I just know that you will find the perfect practice to bring you back into sleep.Sweet dreams!Lorrie xoxoxDownload my Sleep ChecklistLoving the show? Let’s connect! Find me:Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” YearsInstagram: @Habitguru365Website: lorriemickelson.comHabits, Mindfulness Routines & Self Care For Women 50 & Beyond 

If you’ve been following along the past month of October, you have seen us welcoming the transition into fall by exploring our sleep.We began with a pause breath exercise and then talked about sleep hacks, evening rituals, and how our daily routines lead to a good night’s sleep.On Episode #124 of the Habit Thrive Podcast, we are extending our “sleep talk” into the first episode of November with five phrases that I find help me get to - and stay - asleep.The early darkness from the time change is going to help me hunker down and go to sleep.Try to embrace this time change and use it to your advantage. Having darkness fall earlier allows you to nudge your body’s internal clock into sleep earlier, which can help leave you more well-rested in the morning.I’m going to keep to my evening ritual as much as I can.Picture this: You and some friends have decided to join an exercise class together.The class meets Tuesdays and Thursdays at 6pm and lasts for an hour.This seems like no big deal until you start to think about all the things you have to do in the evenings: dinner, laundry, dishes, pack lunch for the next day, etc.So, you resign yourself to getting less sleep on those nights because you know you’ll go to bed later.Instead, try preparing and planning ahead so you don’t miss your sleep target.Pack all your lunches on Sunday so you don’t have to do it during the week. Ask someone else in the family to share in laundry duties. Have your pajamas and toiletries laid out and ready to go for your bath when you get home.Planning ahead helps the routine be more automatic - and more effective!Keep telling yourself, “All will be well.”Once you’ve completed your routine and gotten into bed, you hunker down, close your eyes and…Nothing. You can’t sleep.Maybe your mind is going a million miles per minute; thinking of things you might have forgotten or need to do the next day. It happens to us all!In that moment, I like to remind myself that all will be well. My family, my friends, my animals, my home, my plans, my responsibilities. They will all be well.Then I let that sink in, and allow that feeling to calm me and relax me into sleep.If I wake up during my sleep, I remind myself I’m resting.If you find yourself waking up in the early Vata hours between 2 and 4am, it can sometimes be difficult to let go back into sleep.If you can’t simply remember that although you may not be sleeping, you are resting.Your mind and body are resting and healing and preparing for the day ahead.Once I am up for the day, I remember that I have had enough sleep to do what I need to do for today.You’re not performing brain surgery. (Well, unless you are a brain surgeon!)Even if you got very little sleep, or your sleep quality felt less than you desired, it’s still OK.You did, in fact, get enough sleep to accomplish your goals and tasks.And, remember, there’s always tomorrow night!Just keep repeating and remembering these 3 phases, incorporating your habits and routines, and you will soon find yourself relaxing into a wonderful night’s sleep…Lorrie xoxoxDownload my Sleep ChecklistLoving the show? Let’s connect! Find me:Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” YearsInstagram: @Habitguru365Website: lorriemickelson.comHabits, Mindfulness Routines & Self Care For Women 50 & Beyond 

This month on the Habit Thrive Podcast is all about sleep.We started with an episode exploring what contributes to a good night’s sleep and moved into answering the question: Why is it so difficult to put a daily routine into place?On Episode #123 this week, we are using our Sleep Checklist to set ourselves up for a blissful sleep.So, start by thinking about what time you go to bed.10? 11:30? After Midnight?If you have a consistently later bedtime and it works for you; by all means, stick with that!But if you notice mornings are a little rough, and you’re always telling yourself “I need to get to bed earlier…”Then plan for that.Maybe back that bedtime goal up an hour or two.From there, begin to plan your evening routine:Dinner by 7pmStopping social media screen time by 8pmJournal/Yoga/MeditaionA warm bath at 8pmA little TV or readingIn bed at 10And, remember, your bedtime plan doesn’t have to go perfectly every time.But I guarantee that once you start to notice how you feel after getting a blissful sleep, you’ll have an easier time following that sleep checklist.Lorrie xoxoxDownload my Sleep ChecklistLoving the show? Let’s connect! Find me:Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” YearsInstagram: @Habitguru365Website: lorriemickelson.comHabits, Mindfulness Routines & Self Care For Women 50 & Beyond 

On this week’s episode of the Habit Thrive Podcast, we are continuing our journey into a good night’s sleep.😴Last week, we explored how a good daily routine contributes to a good night’s sleep. This week, on Episode #122, we’re answering the question:🤔Why is it so difficult to put a daily routine into place?Let’s start by recognizing what, exactly, makes a routine (and noticing that you may already have some).😉✅Waking up at the same time each morning✅Hitting a few yoga poses to get your muscles warming as you get out of bed✅Planning ahead for a healthy, well-balanced lunch✅Taking a walk every afternoon✅Having dinner before 8pm✅Taking a warm bath before bedJust to name a few!These all seem like simple, easy routines to have… so what could possibly make them difficult to put into place?🤷‍♀️For one: LIFE!There’s just a lot going on right now for a lot of us.😬⭐You might have a social obligation that keeps you out later than normal, leaving you hitting snooze in the morning⭐You’ve got a busy day that requires you to grab a quick lunch wherever you can instead of making your normal salad at home⭐The rain prevents you from taking your daily walk⭐A new dinner recipe turns into an utter disaster and results in a late-night pizzaAnother distraction from our routine is the constantly overwhelming presence of technology.📱We have all stayed up way too late scrolling on Facebook📱Or letting news articles cause us to stress over things we can’t control📱Or hopping onto Pinterest for a quick recipe only to go down the rabbit holeThe time and mental toll that technology tends to take can certainly hijack our day … and our happiness.So, try swapping your phone or tablet for a journal🖊️Take a deep breath.😮‍💨Enjoy nature around you.🌳And put yourself first, even if just for a moment!🤗Keep your routines at the forefront of your mind, and you’ll start to notice how they connect to letting go into a good night’s sleep.Lorrie xoxoxDownload my Sleep ChecklistLoving the show? Let’s connect! Find me:Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” YearsInstagram: @Habitguru365Website: lorriemickelson.comHabits, Mindfulness Routines & Self Care For Women 50 & Beyond