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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.

Send us a text

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.

Send us a text

What if your spiritual practice wasn’t about escape or perfection — but about learning to be deeply human?

In this rich and soulful conversation, Keri sits down with David Harshada Wagner — meditation teacher, artist, father, and yogic philosopher — to explore how devotion, discipline, and pleasure all weave together into a life of meaning.

They talk about Harshada's journey from addiction recovery to spiritual teacher, the “God-sized hole” so many try to fill, and how to build a practice that feels nourishing instead of performative.
From morning gym rituals to chanting, marriage and parenting, this is a conversation about the sacred that hides in plain sight.

Because the real path isn’t somewhere far away —
it’s right here, in your body, your breath, your ordinary day.

About Harshada Wagner

Harshada David Wagner is a meditation master, artist, dad and teacher of applied yoga philosophy, blending ancient traditions with a warm, down-to-earth style that helps people access clarity, freedom, and meaningful inner growth.

Check out his website or follow on instagram. Click here to sign up for The Meditation Course and use code "NOURISHED" for 20% off.

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.

Send us a text

Standing on the threshold of wanting change, can feel both exciting and terrifying at the same time. Because it brings you up against the edge of your own patterns, triggers the emotions that can make you spiral and lead to some serious overthinking.

In this episode, we'll explore a gentler way to get what you really want by learning how to expand yourSelf from within —so your growth stops feeling like a slippery slope and more like a return to yourself.

We talk through what to do when you're lost in your head and how to find your way back to the present moment, and your power.

Keri shares a personal story about pushing an “invisible boulder” uphill— and what happened when she woke up and saw things differently.

If you’re craving ease in relationships, money, health, or joy, this conversation will help you own that and make it easier for you to call it in and trust the process.

If you like this episode, send Keri a message on Instagram at @the_nourished_woman and tell her what it shifted.

If you are craving a way to live less in your head and more from your clarity, join The Nourished Woman Sanctuary by this Friday for access to a workshop, "How to Process Emotion through Your Body."

Great for anyone who has done yoga and inner work, but still feels stuck in between the women she was and the women she's becoming.

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If you’ve ever sat down to meditate and instantly felt restless, distracted, or frustrated — you’re not doing it wrong.

Your brain hasn’t failed you… your meditation method just hasn’t caught up with your life.

In this episode, Somatic Yoga Therapist and Mentor Keri Marino shares why old-school silent meditation often feels punishing to our modern, phone-trained brains — and how to create a practice that actually feels good in your body and works for your nervous system.

You’ll learn a kinder, sensory-rich approach that’s realistic, repeatable, and deeply regulating — even if you’ve “never been good” at meditation.

We’ll talk about:

• Why mediation feels hard
• How to fall in love with meditation
• Practical tips to meditation more comfortable and enjoyable

Whether you’re brand new to meditation or ready to fall back in love with it, this episode gives you a simple plan to start — and actually stick with it.

Try one of the guided practices mentioned, repeat it this week, and notice what shifts.

If this episode resonates, message me on Instagram @the_nourished_woman — I love hearing how your practice evolves. 💜

If this resonated, I'd love to give you a free trial so you can taste what meditation practice is like with me inside The Nourished Woman Sanctuary. It's made for women just like you, who want to go from verthinking to reconnecting with your body so you can feel lighter, freer and more at home in yourself.

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Have you ever considered that what you're doing on your yoga mat and to heal the tender parts of yourself (the inner/shadow work) has ripple effects far beyond what you could ever imagine?

In this episode, Keri shares a vision and soft truth of the real legacy of the work you're doing and it's capacity to not only improve your life (that's major) but also your ancestral line, your kids and real talk - the world at large.

Keri opens up about her own experience navigating overthinking, healing trauma, tending to a nervous system that was always "bracing for impact." She's honest that the real results here - isn't endless calm or perfection - it's owning your full sacred range and feeling sturdy inside.

We dig into the tangible ripple effects of somatic yoga therapy: resilience under stress, the ability to stay present instead of spiraling, and the slow unwinding of tension in familiar hotspots—the jaw, throat, shoulders, heart, hips, and pelvis.

She'll share stories from her clients wins: calmer reactions, steadier parenting, kinder self-talk, and creativity that springs back online when the system feels safe. We'll dig into the impacts on others—how our energy and regulation influence partners, children, coworkers, and even strangers within arm’s reach. The work you're doing is leadership everyone can feel.

Zooming out, many of us were raised by women doing their best with limited resources. By tending to our bodies, inner child, and nervous systems, we not only change our future but offer repair to our line and a new template to our kids.

If this resonated, let's connect on Instagram @the_nourished_woman and if you're curious about deeper personal support check out her Self-Rooted Woman Mentoring. This 1:1 program is for women who have already done therapy, are tired of overthinking and ready to feel lighter, freer and more at home in your body and Self.

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Some patterns don’t start as choices—they start as coping. We open a brave, practical conversation about the mother wound: how the gap between what you needed and what you received shaped your nervous system, and how to gently, steadily change that wiring now. Without blame or rehashing every painful moment, we map the real terrain—attachment, attunement, and the lifelong echoes that touch everything from stress to body image, money, intimacy, and spirituality.

Drawing on years of somatic yoga therapy, I share how acknowledgement regulates the system, why nurture–protect–guide is a powerful framework for self-repair, and what reparenting looks like off the page and in the body. Expect concrete, doable tools: orienting practices to signal safety, breath patterns that downshift urgency, micro-habits that build capacity, and boundary scripts that protect your energy. We also talk about the role of privilege and safety, when professional support is vital, and how to interrupt the myth of “no time” with two-minute rituals that actually stick.

For mothers healing while raising kids, we lean into presence over perfection, the magic of repair, and the surprising power of play during hard moments. You’ll leave with language for your inner world, practices for your daily life, and permission to move at the pace of your inner knowing. If tenderness is rising as you listen, try the simple question we return to again and again: What do I want, and what do I need, right now?

If this conversation serves you, subscribe, leave a review or share it with a friend who’s ready to feel different in her life. Your voice helps grow a community where we all rise and thrive together.

Connect with me on Instagram @the_nourished_woman or through my website.

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.

Send us a text

If your mind “gets it” but your body still feels stuck, this episode is for you. We talk with Courtney from Hearts for Hope Therapy about how art therapy, somatic practices, and yoga reach the places words can’t—helping women soften perfectionism, create nervous system safety, and move through grief and identity shifts with more ease. Through stories of motherhood, intuition, and messy creative expression, you’ll hear practical tools, gentle truth-telling, and real permission to reconnect with your body, feel deeply, and come alive again.

About Keri Marino

Seasoned Somatic Yoga Therapist and mentor Keri Marino 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.

Connect on instagram @the_nourished_woman o www.KeriMarino.com.

About Courtney Chandler

Courtney is a Somatic Art Therapist and Trauma-Conscious Yoga Teacher based in Greenville, SC, and the founder of HeARTS for Hope Therapy. She blends art therapy, somatic work, and EMDR to help women, teens, and young adults heal trauma, anxiety, and grief. With over a decade of experience in expressive arts and mindfulness, she guides clients to reconnect with their bodies, build self-trust, and use creativity as a path to resilience. Outside the therapy room, she draws inspiration from art-making, nature, poetry, and quiet moments of reflection

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.