Cyclic sighing: A guided breathwork practice for relaxation

In this episode, I’m inviting you into the space I’ve been dwelling in lately - one of lower energy, slower rhythms, and deep listening. From emerging out of migraine-land to lying on the earth in reflection, this is an honest share about what it means to support ourselves with softness and reverence when vitality doesn’t feel as readily available.We explore:The shift from powering through to getting curiousMy 'prescription' for gentle self-support during a low-energy seasonHow cyclical living has transformed my relationship to my body, and is standing the test of timePractices I’m returning to: journaling, Ayurvedic care, natural rhythms, and moreNature as co-regulator, reminder, and teacherThis episode isn’t about fixing or optimising. It’s about tending. Listening. Remembering. Whether you’re feeling a little depleted right now, or simply craving a more compassionate way of being with yourself, you are so welcome here.✨ Referenced past episodes: If you’re new here, you might enjoy the early episodes of Yes You, especially episodes 1–6 where I talk more about my own journey with cycle-aligned living and how to attune to the different phases of the menstrual cycle for yourself.If you're curious about the Ayurvedic clock, you may like to give this past episode a listen on Apple  or here on Spotify.Thank you, as always, for being here. May this episode remind you that your body is wise, your rhythm is sacred, and your worth is never in question, no matter your energy level.Let's Connect!I'd love to hear from you. Please get in touch with any questions, suggestions for future episode topics, and to let me know how you're going applying what I share in the podcast in your own life. Come say hi on instagram: @_anniecarterAnd head to my website anniecarter.com.au for some free gifts, and to sign up for emails from me. I'd love your supportPlease help me to continue to grow this podcast. Some small and very helpful things you could do: share an episode with a friend subscribe to the podcast on your favourite player leave a (5 star!) rating and review share a screenshot of an episode (and your reflection) on your socials Thanks so much! 🙏💗

Playing around the edges of exhaustion might feel manageable... until it's not. Have you ever run out of petrol? I have more times than I'd like to admit, though thankfully not for many years! In this episode I'm sharing the gloriously good, the inevitable bad and the painfully ugly of my experience running on empty - in my car and in my life!In this episode, I explore the connection between energy, burnout, and the tiny top-ups that help keep us full, with some journalling prompts for your reflection.For more on my own experience of burnout and some tips to avoid it, have a listen to this previous episode. Let's Connect!I'd love to hear from you. Please get in touch with any questions, suggestions for future episode topics, and to let me know how you're going applying what I share in the podcast in your own life. Come say hi on instagram: @_anniecarterAnd head to my website anniecarter.com.au for some free gifts, and to sign up for emails from me. I'd love your supportPlease help me to continue to grow this podcast. Some small and very helpful things you could do: share an episode with a friend subscribe to the podcast on your favourite player leave a (5 star!) rating and review share a screenshot of an episode (and your reflection) on your socials Thanks so much! 🙏💗

Do you have a mental list of things you want to do or say you want to do—big goals, small dreams, ideas that surface time and again? I always have a list like this in the back of my mind - things like learning a new language, mastering a handstand, or completing a project that's been sitting half-done for way too long.While it's great to have goals, sometimes they can hang over us as evidence of 'one more thing I haven't done!' and can even mess with our identity and sense of being enough.In today's episode, I share a simple but powerful exercise to help you get clear on what it would really take to achieve these things. When I did this, it became obvious to me which goals to pursue at this time, and which ones to let go of for now. And honestly? The whole process felt pretty freeing.This episode is an invitation to take a closer look at what you truly want, what it would really take, and choosing whether that's a commitment you're ready for make. Both 'yes' and 'no' can be empowering when they come from clarity.Let's Connect!I'd love to hear from you. Please get in touch with any questions, suggestions for future episode topics, and to let me know how you're going applying what I share in the podcast in your own life. Come say hi on instagram: @_anniecarterAnd head to my website anniecarter.com.au for some free gifts, and to sign up for emails from me. I'd love your supportPlease help me to continue to grow this podcast. Some small and very helpful things you could do: share an episode with a friend subscribe to the podcast on your favourite player leave a (5 star!) rating and review share a screenshot of an episode (and your reflection) on your socials Thanks so much! 🙏💗

'Be Kind' looks cute on a T-shirt but it's more than a slogan. Acts of kindness have a powerful effect on our hormones, happiness, wellbeing and stress. Whether it's a kind word, a moment of patience, or simply being there for someone - it all makes a difference. In this episode I’m talking about the benefits and ripple effect of kindness, what the research says, and how to weigh up the cost of being kind.We'll look at why kindness is not just nice; it's also good for you and for your business.I think we can agree the world could do with a little more kindness right now.Let's Connect!I'd love to hear from you. Please get in touch with any questions, suggestions for future episode topics, and to let me know how you're going applying what I share in the podcast in your own life. Come say hi on instagram: @_anniecarterAnd head to my website anniecarter.com.au for some free gifts, and to sign up for emails from me. I'd love your supportPlease help me to continue to grow this podcast. Some small and very helpful things you could do: share an episode with a friend subscribe to the podcast on your favourite player leave a (5 star!) rating and review share a screenshot of an episode (and your reflection) on your socials Thanks so much! 🙏💗

When I first came across a doco about Lucy Bartholomew running 231 kilometres in 54 hours on the Larapinta Trail solo, I thought, I need to talk to this woman! Lucy is an ultra-runner and an incredible human and I'm so happy to share our chat with you. From facing early controversy in the sport to tackling some of the world's toughest races, and rebuilding after a downfall, Lucy shares what keeps her going. She shares how her mindset around competition has evolved, why she now focuses on personal growth over podiums, and how her menstrual cycle became a green light for her in training.More about Lucy...Lucy is an ultra-marathon runnerr who has competed in world-renowned races like UTMB, Western States and Tarawera. She started running alongside her dad as a teenager and over the years, she has carved out her own path. Her approach to running is all about joy, adventure and tuning into what truly matters beyond race results.Connect with LucyConnect with Lucy on Instagram @lucy_bartholomewLet's Connect!I'd love to hear from you. Please get in touch with any questions, suggestions for future episode topics, and to let me know how you're going applying what I share in the podcast in your own life. Come say hi on instagram: @_anniecarterAnd head to my website anniecarter.com.au for some free gifts, and to sign up for emails from me. I'd love your supportPlease help me to continue to grow this podcast. Some small and very helpful things you could do: share an episode with a friend subscribe to the podcast on your favourite player leave a (5 star!) rating and review share a screenshot of an episode (and your reflection) on your socials Thanks so much! 🙏💗

Join me for a short guided breathwork practice to activate your body's relaxation response. This simple technique is called the cyclic sigh, or the physiological sigh. It has been shown to be an effective method for reducing stress and enhancing mood. I acknowledge that breathwork has its roots in ancient traditions including yoga, and I pay respect to those who have practiced and taught these techniques long before modern science turned its attention to the power of the breath.For information on the study done on this technique, visit:https://stanmed.stanford.edu/cyclic-sighing-stress-relief/Let's Connect!I'd love to hear from you. Please get in touch with any questions, suggestions for future episode topics, and to let me know how you're going applying what I share in the podcast in your own life. Come say hi on instagram: @_anniecarterAnd head to my website anniecarter.com.au for some free gifts, and to sign up for emails from me. I'd love your supportPlease help me to continue to grow this podcast. Some small and very helpful things you could do: share an episode with a friend subscribe to the podcast on your favourite player leave a (5 star!) rating and review share a screenshot of an episode (and your reflection) on your socials Thanks so much! 🙏💗

Following the previous episode on stickability, today we're fleshing it out a little more. I'm sharing more of the keys to developing grit and perseverance within yourself.Stickability isn't generally required when something is easy. And yet somehow we can be shocked when the going gets tough. It can be enough to make us just give up. Considering the cost in advance and embracing the challenge are some of the steps for being willing and able to hang in there when you meet some inevitable resistance. Listen in for more steps and tips to get super-stickable. Let's Connect!I'd love to hear from you. Please get in touch with any questions, suggestions for future episode topics, and to let me know how you're going applying what I share in the podcast in your own life. Come say hi on instagram: @_anniecarterAnd head to my website anniecarter.com.au for some free gifts, and to sign up for emails from me. I'd love your supportPlease help me to continue to grow this podcast. Some small and very helpful things you could do: share an episode with a friend subscribe to the podcast on your favourite player leave a (5 star!) rating and review share a screenshot of an episode (and your reflection) on your socials Thanks so much! 🙏💗

Today we're looking at a business owner's superpower: stickability. It's the willingness and ability to hang in there, try again, and find a way.  When you're starting (or sustaining) a business, you wear lots of different hats, and inevitably you'll have to do things that are hard or outside your expertise.  When there's noone to handball the task to, you just have to work it out. And that's where stickability comes into play. In this episode I'm sharing the two key ingredients for stickability, and how you can develop this in yourself. It'll serve you well in business and life in general. Let's Connect!I'd love to hear from you. Please get in touch with any questions, suggestions for future episode topics, and to let me know how you're going applying what I share in the podcast in your own life. Come say hi on instagram: @_anniecarterAnd head to my website anniecarter.com.au for some free gifts, and to sign up for emails from me. I'd love your supportPlease help me to continue to grow this podcast. Some small and very helpful things you could do: share an episode with a friend subscribe to the podcast on your favourite player leave a (5 star!) rating and review share a screenshot of an episode (and your reflection) on your socials Thanks so much! 🙏💗

Today I'm joined by non-diet dietitian, Amanda Huynh.  Amanda helps people break free from restrictive eating habits and embraces a more holistic, intuitive approach to eating, with an emphasis on nourishing the body. Diet culture is STILL pervasive and we're desperately in need of an alternative. More about Amanda...Amanda is a dietitian, who's revolutionising PCOS care with weight inclusive, non-diet and holistic approach. Her own journey of breaking free from diet culture through intuitive eating and joyful movement inspires her work to help others reclaim their power and health. With a  focus on root cause healing and sustainable habits, Amada empowers women and AFAB folks with PCOS to have predictable pain-free cycles, thriving energy , and to cultivate a life where health and pleasure co-exist - all while building self-trust and feeling truly at home in their bodies. Connect with AmandaFind out more about Amanda at  https://thedivingdietitian.com/and connect on instagram @pcos.freedom.dietitianLet's Connect!I'd love to hear from you. Please get in touch with any questions, suggestions for future episode topics, and to let me know how you're going applying what I share in the podcast in your own life. Come say hi on instagram: @_anniecarterAnd head to my website anniecarter.com.au for some free gifts, and to sign up for emails from me. I'd love your supportPlease help me to continue to grow this podcast. Some small and very helpful things you could do: share an episode with a friend subscribe to the podcast on your favourite player leave a (5 star!) rating and review share a screenshot of an episode (and your reflection) on your socials Thanks so much! 🙏💗

I started the year feeling tired and unmotivated. My old habit would have been to push myself to 'start the year strong', but 10 years of cyclical living has taught me to lean into the waning when it happens. In the first fresh episode for 2025, let's chat about finding your own rhythm for the year ahead. There are infinte opportunities to start again, and you get to choose when is right for you. We'll take some inspiration from the story of Hanuman from the ancient Indian epic, The Ramayana. Knowing he had a massive task ahead of him, he paused and drew on his own strengths and those around him, before jumping (literally) into it. Ready to set some goals for the year? Download my FREE goals tracker. It'll help you to set personal and/or professional goals AND actually make progress towards them throughout the year.Download it hereLet's Connect!I'd love to hear from you. Please get in touch with any questions, suggestions for future episode topics, and to let me know how you're going applying what I share in the podcast in your own life. Come say hi on instagram: @_anniecarterAnd head to my website anniecarter.com.au for some free gifts, and to sign up for emails from me. I'd love your supportPlease help me to continue to grow this podcast. Some small and very helpful things you could do: share an episode with a friend subscribe to the podcast on your favourite player leave a (5 star!) rating and review share a screenshot of an episode (and your reflection) on your socials Thanks so much! 🙏💗