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Most of us aren’t stuck because we don’t want change — we’re stuck because our bodies are still wired for what feels familiar. In this episode, I share what it really takes to grow when your nervous system keeps choosing the past. You’ll learn how to make peace with the parts of you that resist, move through fear without shutting down, and start letting yourself receive more love, ease, and joy than you ever thought possible.

We’ll talk about why growth can feel uncomfortable (and why that’s actually a good sign), how to spot limiting beliefs as they show up in your relationships and daily life, and the small somatic shifts that help you feel safe expanding into the woman you’re becoming. This one’s for the yoga-loving, self-aware woman who’s ready to stop doubting herself and start trusting the calm, confident version of her that’s been waiting to lead.

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What if the way you breathe is quietly shaping your energy, sleep, and emotional resilience?
In this conversation with Perrin White — speech-language pathologist, myofunctional therapist, and breath coach — we explore the power of functional breathing in the most down-to-earth, human way. From tongue posture and nasal breathing to how your ribs move when you inhale, Perrin shares how small, anatomy-based shifts can completely change how you feel in your body. You’ll learn how to tell if your tongue is truly resting on the roof of your mouth, why nasal breathing is key for oxygen and nitric oxide, and how to bring ease back into your breath (and your nervous system).

We also go deeper — into grief, child loss, thriving as a single woman and becoming. Perrin opens up about how breath helped her move through loss and reconnect to life, and we talk about what it means to rebuild yourself one ritual at a time. You’ll hear us challenge the loud, forceful breath cues often taught in yoga and explore gentler, low-and-slow patterns that create calm from the inside out. This is a grounded, heartfelt reset for anyone craving more energy, better sleep, and a steadier sense of peace.

About Perrin White

Perrin White is a speech pathologist, myologist, yoga teacher, and breath coach who specializes in airway health and nervous system regulation. Through her Functional Breathwork method, she teaches clients to breathe better, feel safer in their bodies, and find long-term healing.

Check out her website and Instagram.

About Keri Marino

Keri is a seasoned Somatic Yoga Therapist and mentor that helps women feel alive, empowered, and at home in their bodies. Through her gentle, spiritual approach, she invites women back into pleasure, presence, and the deeper truth of who they really are.

Check out her website or follow on instagram.

If you love the sound of short daily somatic yoga rituals that help you become a more radiant woman, with bottomless pleasure and aliveness.

Get instant access to 150+ nervous system practices made for women on everyday topics like: digestive health, back care, period relief, core strength and emotional well-being.

Try a 7 day free trial of The Nourished Woman Sanctuary here.

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The holidays can be beautiful — and also… a lot.
Between family dynamics, packed schedules, and trying to keep everyone happy, it’s easy to lose yourself in the chaos and call it “holiday spirit.”

In this episode, we get honest about why this season can stir so much up — from childhood conditioning and generational patterns to the simple truth that your nervous system doesn’t love broken routines. You’ll learn how to tune into your emotions as information, how to create quick moments of regulation (yes, even hiding in the bathroom counts), and how to stay grounded enough to actually enjoy the magic in front of you.

I’ll share simple somatic tools, reflections on ancestral healing, and gentle reminders that peace doesn’t come from a perfect holiday — it comes from being present for the real one. If you’ve been feeling stressed, overwhelmed or on the edge of people-pleasing yourself into exhaustion, this one’s for you — so you can enjoy this season more instead of just get through it.

And if you’re ready to move into the new year with more calm, clarity, and emotional capacity, I have two open spots for my Thrive 1:1 Mentorship — a six-month journey to help you regulate your nervous system, deepen your relationships, and feel at home in your body again.

If you love the sound of short daily somatic yoga rituals that help you become a more radiant woman, with bottomless pleasure and aliveness.

Get instant access to 150+ nervous system practices made for women on everyday topics like: digestive health, back care, period relief, core strength and emotional well-being.

Try a 7 day free trial of The Nourished Woman Sanctuary here.