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In this episode, we chatted with breath guide Brittany Lillegard to explore how anxiety, panic, and stress reshape breathing patterns—and how a single intentional inhale can start to rewrite the story your brain believes. Brittany shares her path from debilitating panic attacks to “following her breath,” including the pivotal insight that if you can’t breathe in a position, you don’t belong there. Applied to life, that means breath becomes both a compass and a boundary, revealing misalignment and pointing toward safety.

We dig into the shift from brain-down living to breath-up regulation. Instead of the mind dictating threat and the lungs obeying, we use slow nasal breaths, gentle 360-degree rib expansion, and slightly longer exhales to send safety signals back to the brain. Brittany offers harm-reduction wisdom: box breathing can help many, but breath holds may trigger those with breath-related trauma or panic. We also explore cold exposure as a training ground for “catching your breath,” transforming stress spikes into practiced calm.

Take away some simple, repeatable practices that meet you where you are: mouth closed, tongue up, ribs widening, attention softening. If you try just one thing today, take a single conscious breath and notice what changes. If this resonated, follow and share the episode, and leave a review telling us which cue helped you most.

To learn more or to work with Brittany:

Follow: www.instagram.com/breathworkcaravan

Frank and Lauren now offer Spiritual Coaching and Empowerment Workshops. Visit www.clairvoyaging.com/services and use code VOYAGER at checkout for 15% off.

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