Exhale with Kathy and Mike

Ever feel exhausted all day, only to get into bed and suddenly find that your mind won't turn off?

In Episode 5 of Exhale with Kathy & Mike, Kathy and Mike explore why preparing for better sleep doesn't necessarily begin when your head hits the pillow—it starts with how you move through your day.

After a rough night of sleep herself, Kathy shares what she does the next morning to reset, while Mike explains why checking in with your breathing throughout the day can make it easier to settle down at night.

They also get into their own nighttime routines, racing thoughts, journaling, screen time, hydration, nasal breathing, and the small habits they use to transition from a busy day into rest.

Then Mike guides you through a simple 4-7-8 breathing practice you can return to before bed or when you wake up in the middle of the night and have trouble falling back asleep.

You don't need a perfect nighttime routine. Sometimes you just need a few simple tools to help yourself slow down, reconnect with your body, and prepare for rest.

Ready to practice with us?

👉 Join our Free Live Breathwork Hour: https://www.terranuma.co/reset

Have you ever reacted in the heat of the moment—only to wish you had handled things differently?

In Episode 2 of Exhale with Kathy & Mike, Kathy and Mike explore the difference between reacting and responding, and how creating even a small amount of space can change the way you show up during stressful moments.

Through honest stories about parenting, relationships, teaching, work, and everyday triggers, they share how they practice pausing before responding—especially when emotions are running high. For Kathy and Mike, the goal isn't to avoid difficult feelings. It's to become more conscious and intentional about what happens next.

You'll learn how breath, intention, meditation, journaling, and intentional resets can help create that space. Kathy and Mike also introduce a simple practice: exhale what is stressing you and inhale your intention—a way of reconnecting with how you want to show up in the moment.

The episode finishes with a guided 4-4-4-4 box breathing practice that you can return to whenever you need a moment to reset and respond more intentionally.

Ready to practice with us?

👉 Join our Free Live Breathwork Hour: https://www.terranuma.co/reset

What happens when the "woo" of breathwork, meditation, and manifestation meets what we can actually experience, practice, and measure?

In Episode 3 of Exhale with Kathy & Mike, Kathy and Mike explore one of their favorite conversations: the space between spiritual experience and physical reality.

They unpack some of the unusual experiences people report during breathwork and meditation, why Mike gets frustrated when teachers tell people what their experience must mean, and why Kathy believes your internal experience is ultimately yours to interpret.

The conversation moves into intention, visualization, manifestation, altered states, flow, and the role of actual practice. Mike also explains why he believes manifestation without action leaves out an essential part of the equation: the work.

Kathy then shares one of her most personal "woo-woo" experiences—an experience during a session with a Reiki teacher that she describes as revisiting and comforting a younger version of herself. Importantly, she frames this as her own subjective experience rather than something they promise breathwork will produce for someone else.

Finally, Mike guides you through a breathing practice combining nasal breathing, humming, and intention—bringing the episode's two worlds together through practice.

Ready to experience the practice for yourself?

👉 Join our Free Live Breathwork Hour: https://www.terranuma.co/reset

Have you ever tried to meditate only to find yourself distracted, restless, or wondering if you're doing it right?

You're not alone.

In Episode 4 of Exhale with Kathy & Mike, Kathy and Mike explore why traditional meditation can feel difficult—and how breathwork can give an active mind something to focus on.

Mike shares his own experience struggling to sit still during meditation and why breathwork eventually became his path into the practice. Kathy explains why she prefers guided meditation and how having someone lead the breath can help her move out of constant thinking and become more present with herself.

They also explore how they use meditation for visualization, intention setting, self-reflection, mental rehearsal, and creating space to understand what they actually think and feel.

Then Mike guides you through an extended breathing and meditation practice designed to help you move out of your head, into your body, and experience the practice for yourself.

If you've ever thought, "I'm just bad at meditation," this episode is for you.

👉 Join our Free Live Breathwork Hour: https://www.terranuma.co/reset

What if one of the simplest ways to change how you respond to stress is something you're already doing all day long—breathing?

In Episode 1 of Exhale with Kathy & Mike, Kathy and Mike explore how your breathing patterns can influence the way you experience and respond to stressful moments.

Through stories from parenting, childbirth, teaching, training, panic attacks, and everyday life, they share how breathwork has become a practical tool for creating space between a trigger and your response. You'll also learn why they describe the breath as a "remote control" for the nervous system.

Mike breaks down three foundations of better breathing—nasal breathing, diaphragmatic breathing, and slowing your respiratory rate—before guiding you through a simple 2-minute 4–6 breathing practice: inhale for four seconds and exhale for six. These are the three mechanics and breathing practice taught directly in the episode. Pasted text Pasted text

The goal isn't to eliminate stress. It's to develop another way of meeting it—one breath at a time.

Ready to experience it for yourself?

👉 Join our Free Live Breathwork Hour: https://www.terranuma.co/reset