Host Kate Boyle speaks with Larissa Porter about nervous system regulation and practical breathwork tools adapted from military psychology to school and family life.

They discuss how breathwork supports children, teens and adults, signs of dysregulation, simple routines (like co-regulation and nightly practices), and when to seek extra help.

Listeners will gain quick, actionable techniques to calm stress, build resilience and support multi-generational emotional regulation.

Timestamps:

More about Larissa Porter:

Lou Porter is a high school educator, Master Breathwork Instructor and former military Psychological Examiner who helps families and school communities turn stress and overwhelm into clarity, calm and confidence. Drawing on 11 years in military psychology and her current work with teens, parents and educators, Lou specialises in nervous system education and practical breathwork tools that fit the reality of modern family life—supporting kids facing anxiety, social media pressure and school stress, while helping parents manage their own overwhelm and burnout. Through her business, Evolve by Choice, Lou delivers resilience programs for girls, teacher and parent workshops, and community breathwork sessions that support emotional regulation for both kids and adults.

Connect with Larissa:

Website: https://evolvebychoice.com.au/

Facebook: https://www.facebook.com/people/Evolve-by-Choice/100089491119708/

Instagram: https://www.instagram.com/evolve_by_choice/

Email: [email protected]

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes. 

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Host Kate Boyle explores how nervous-system-driven burnout differs from ordinary tiredness and why rest alone often isn’t enough.

Learn practical breathwork tools- coherent breathing (365 method), nasal breathing with extended exhales, and day-long nasal breathing, that can shift your body into a parasympathetic, restorative state and help with energy, clarity, and recovery.

Breathwork is a simple, science-backed part of a broader toolkit for preventing and healing burnout, alongside sleep, nutrition, reduced stressors, and time in nature.

Timestamps:

(0:27) Introduction to Burnout

(2:21) Understanding Nervous System Overload

(4:38) Online Breathwork Invitation

(5:56) Coherent Breathing Technique

(8:46) Nasal Breathing Practices

(10:21) Choosing Your Breathwork Adventure

(10:50) Recovery Isn’t Linear

(12:44) Invitation to Explore Breathwork Classes

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes. 

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode Kate shares a personal journey from childhood dance to Pilates and, ultimately, breathwork, explaining how movement and breath helped regulate her nervous system, heal injuries, and address stored trauma.

She outlines the science behind breathwork, recounts her first experiences, and invites listeners to try a four-week online breathwork series starting February 18, including replays and a special podcast discount.

Timestamps:

(00:29) Introduction to My Breathwork Journey

(05:22) Finding Pilates in a Toxic Job

(09:58) Transitioning to a Pilates Instructor

(15:24) My First Breathwork Experience

(19:47) Incorporating Breathwork into Daily Life

(20:37) Becoming a Breathwork Facilitator

(22:48) The Power of Breathwork

(25:27) Conclusion and Invitation to Join Classes

Listen in to Episode 301 to hear how breathwork can help nervous system regulation.

Podbean

Apple Podcasts

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes. 

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Physiotherapist and somatic stress coach Emma Ferris explains how breathwork and nervous system regulation help women manage stress, improve performance and speed recovery.

She shares practical tips to notice body cues, adjust breathing patterns, and build simple practices to shift out of chronic stress and into lasting calm.

The conversation also touches on practical strategies for regulating the nervous system, such as breathing techniques and the significance of understanding one’s own body and its needs. Emma encourages listeners to create awareness around their stress responses and to prioritize self-care as a means to achieve a balanced and fulfilling life.

Connect with Emma:

Website: https://www.thebreatheffect.com/ 

Facebook: https://www.facebook.com/TheBreathEffect

Instagram: https://www.instagram.com/thebreatheffect/

Conning The Con podcast: https://open.spotify.com/show/76rt53XG2UC0rWddeYksAl

The Bravery Academy Podcast: https://www.thebreatheffect.com/the-bravery-academy-podcast/

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes. 

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Timestamps:

(00:00) Introduction to Nervous System Regulation

(02:50) Understanding Stress and Its Impact

(05:42) The Three Buckets of Stress

(10:44) Listening to Your Body's Cues

(14:55) Creating Safety in the Nervous System

(20:54) Breathing Techniques for Regulation

(25:32) Exercise and Women's Health

(31:43) Busting Myths About Training and Recovery

(36:30) The Role of Compassion in Health

(40:41) Conclusion and Key Takeaways

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Host Kate Boyle explains how the nervous system drives health, from sleep and digestion to mood, and how chronic stress shifts the body into survival mode.

She introduces breathwork as a fast, controllable way to signal safety to the brain and shift from sympathetic (fight/flight) to parasympathetic (rest/digest) states.

Kate shares three simple practices you can use today, plus tips for building short, consistent sessions.

She also invites listeners to join an online breathwork series to learn guided techniques for nervous system regulation.

Want to try Breathwork?

My Regulate and Restore Breathwork classes are a 4-week guided breathwork series designed to calm your nervous system and help you feel grounded, balanced and safe in your body.

If you’re feeling anxious, overwhelmed, low on energy or constantly on edge, this series uses gentle, intentional breathing to shift you out of stress and into true rest and regulation.

You’ll learn practical tools to calm your mind, restore your energy and build lasting nervous system resilience.

Join us for one class or all 4 classes. 

Can't make it live? That's ok, a replay will be emailed to you.

Use the code 'PODCAST' at checkout to get 50% off your first class!

Check it out and join here.

Timestamps:

(0:27) Introduction to the Nervous System

(6:46) Breathwork Class Announcement

(8:06) Understanding the Parasympathetic Nervous System

(11:06) The Power of Breath in Regulation

(12:52) Practices for Nervous System Regulation

(16:52) The Purpose of Breathwork

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! 

Join here: https://www.mindmovementhealth.com.au/subscribe/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Host Kate Boyle celebrates episode 300 and reflects on the key lessons from three hundred conversations about women’s health: personalization matters, healing begins with clarity, and small intentional steps build lasting change.

She explores the body’s interconnected systems, the non-linear nature of recovery, and the importance of consistency, curiosity, and compassion. Kate also shares gratitude for listeners, previews future topics like breathwork and nervous system health, and invites listeners to join upcoming events.

Timestamp:

(0:29)Welcome to Episode 300

(3:14) Personalization in Health

(4:23) The Importance of Clarity

(6:09) Small Steps for Big Changes

(6:33) Interconnectedness of Health

(9:07) Exciting Retreat Announcement

(9:54) Health is Not Linear

(13:02) Bridging the Gap in Women’s Health

(14:12) The Journey of Learning

(16:24) Looking Ahead to the Future

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! If you join in December you go in to the draw to win a $25 Amazon gift card too.

Join here: https://www.mindmovementhealth.com.au/subscribe/

Restore and Align Pilates Retreat- 1 spot left!

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

Limited places available so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Dr. Shivani Gupta returns to the Mind Movement Health Podcast to explain how Ayurveda and modern science can reduce chronic inflammation.

She shares practical rituals like tongue scraping, oil pulling, tea time, sleep hygiene and explains how spices like turmeric, ginger, cumin and coriander support digestion, brain health and pain relief.

This episode covers mental inflammation, circadian alignment, supplement quality (curcumin), and easy first steps to feel less brain fog, more energy and improved recovery.

Want to grab some of Dr.Gupta's Fusionary Formulas?

CLICK HERE and use the code KATEBOYLE15 for 15% off

Timestamps:

(0:06) Welcome to Mind Movement Health Podcast

(1:43) Introducing Dr. Shivani Gupta

(9:10) Morning Rituals for Health

(11:03) Self-Care Strategies for Busy Lives

(14:16) Understanding Inflammation

(23:22) The Power of Spices

(27:17) Quality Matters in Supplements

(33:26) Lifestyle Changes for Better Health

(39:56) Tools for Better Sleep

(47:27) The Journey of Writing a Book

(49:59) Where to Find Dr. Shivani Gupta

Listen to Dr. Shivani's previous episode on the Mind Movement Health podcast on Apple Podcasts: https://podcasts.apple.com/au/podcast/reduce-inflammation-to-improve-your-energy-and-banish/id1510075635?i=1000675814021

Or on Podbean at: https://mindmovementhealth.podbean.com/e/mmh-238-%e2%80%93-reduce-inflammation-to-improve-your-energy-and-banish-brain-fog-and-pain-with-dr-shivani-gupta/

More about Dr. Shivani Gupta:

Dr. Shivani is an Ayurvedic practitioner and expert in fusing Eastern and Western practices that help our bodies achieve equilibrium. She completed her Master’s in Ayurvedic Sciences and her PhD on Turmeric. Inflammation is a root cause for many health issues in our lives and we have the power to overcome it. Her passion is teaching at-home remedies to reduce inflammation naturally will help you enjoy more energy, less brain fog, less pain, and ultimately achieve vibrant health! Dr. Shivani Gupta has practiced Ayurvedic medicine for over 20 years and her approach is to show you the tools in your toolkit, so you can reach for them every time you need them. She is also the founder of Fusionary Formulas, an Ayurvedic company that helps people with inflammation and pain.

Connect with Dr. Shivani:

The Inflammation Code: https://www.theinflammationcode.com/sales-page1756927339554

Website: http://www.ShivaniGupta.com

LinkedIn: https://www.linkedin.com/in/shivaniguptafl

Facebook: https://www.facebook.com/TheShivaniGupta

Twitter: https://twitter.com/DrShivaniVGupta

YouTube : https://www.youtube.com/channel/UCL_VM9Nz0ONVss1lUvRS-Vg

Instagram: https://www.instagram.com/dr.shivanigupta

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

And more...

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

We only have 1 spot left so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Bite-sized, practical tips to fix fatigue, brain fog and bloating by balancing meals with protein, healthy fats and fiber, staying hydrated, moving daily, and avoiding long gaps or sugar/caffeine substitutes.

Learn why consistency beats restriction, how to increase fiber gradually, and simple structure to stabilize blood sugar and improve digestion with my two-week Lean 14 plan offering meal templates, a shopping list, and supportive coaching.

Timestamps:

(0:29) Introduction

(2:31) Tackling Fatigue in Women

(8:16) Understanding Brain Fog

(11:55) The Truth About Bloating

(16:28) Consistency Over Restriction

Then join me for our LEAN 14 program!

This is a self-study program that you can do at your own pace but as a special bundle for our podcast listeners and newsletter subscribers we're going live and running a private facebook group to support you on your Lean 14 journey.

Launching Monday 2nd February... Perfectly timed after the New Year rush and after school goes back — so you can still enjoy the holidays and finally focus on you.

Inside Lean 14 you'll find trainings on nutrition, movement, sleep and stress as well as 6 Pilates mat based workouts, a 2 week meal and fitness plan (complete with shopping list) and templates to help you to stay on track.

If you're tired of feeling tired, stuck, and unsure of where to start but know something needs to change. Then LEAN 14 is the perfect reset.

Check it out and join here: https://mindmovementhealth.thrivecart.com/lean-14/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

In this episode Kate Boyle interviews holistic nutritionist Katie Hardie about inflammation—what it is, how food sensitivities and a leaky gut drive chronic inflammation, and why stress and lifestyle choices matter.

They cover how to test and identify triggers, practical anti-inflammatory meal ideas, and why strength training and better recovery are crucial for long-term health.

Listeners will walk away with simple actions: prioritize real whole foods, temporarily remove common triggers (sugar, alcohol, low-quality dairy/gluten), add protein and colorful veggies, schedule short daily recovery time, and consider guided support to speed results.

Timestamps:

(0:06) Welcome to Mind Movement Health Podcast

(2:16) Understanding Inflammation and Its Effects

(3:17) Introducing Katie Hardy

(8:16) Identifying Food Sensitivities

(10:45) Starting Your Gut Health Journey

(12:44) Managing Stress and Lifestyle

(15:53) Recognizing Body Changes

(20:54) Food Choices and Frequency

(22:35) Individualizing Your Health Journey

(25:00) The Impact of Lifestyle Choices

(27:00) Quick and Easy Anti-Inflammatory Meals

(33:34) Simplifying Meal Prep

(37:35) Navigating Marketing Myths

(40:12) Healthy Snack Alternatives

(41:15) The Role of Exercise in Inflammation

(48:40)Final Health Advice and Takeaways

Connect with Katie Hardie:

Katie Hardie is a Board Certified Holistic Nutritionist and FDN Practitioner, and the founder of My PEAK, a holistic health and performance company focused on helping individuals optimize their energy, nutrition, and body composition through a personalized, data-driven approach. With advanced training in nutrition, sport and performance psychology, strength and conditioning, and culinary arts, Katie bridges the gap between science and practical application to support sustainable, real-world results.

Drawing from her background as a former endurance athlete, ex-corporate professional, and mother, Katie understands how following mainstream “healthy” advice can often lead to burnout and frustration. She now helps clients stabilize blood sugar, restore hormonal and gut health, and prioritize intentional recovery—empowering those who feel like they’re doing everything “right” but still aren’t seeing results to finally thrive with clarity, energy, and resilience.

Website: https://www.mypeak365.com/

Facebook: https://www.facebook.com/hardiepeakperformance/

Instagram: https://www.instagram.com/mypeak365/

Restore and Align Pilates Retreat

March 20–22, 2026 | Torquay, Victoria

Ready to go on retreat?

Join us for a truly rejuvenating weekend by the sea at the Restore and Align Pilates Retreat—a carefully curated experience designed to help you realign, restore, and reconnect with yourself.

Set in the beautiful coastal town of Torquay, Victoria this local retreat combines energising and restorative Pilates sessions, nourishing food, gentle beach walks, and soulful connection. Whether you’re looking to deepen your Pilates practice, take time to rest, or simply recharge in nature, this three-day retreat offers the perfect space to pause and reset—inside and out.

You’ll enjoy:

And more…

Come home feeling grounded, refreshed, and reconnected. Your body will thank you and so will your soul.

We only have 1 spot left so book your spot now and begin your journey to restore and align.

To check it out and book your place, click here.

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts

Kate Boyle explores why the all-or-nothing mindset keeps women stuck and how stress and rigid rules trigger perfectionism, slip-up spirals, and shame.

She shares practical, research-backed strategies, focus on one or two foundational habits, simple meals, flexible routines, and showing up imperfectly and introduces the Lean 14, 14-day reset starting Feb 2 to build momentum and sustainable change.

Sign up to our weekly newsletter and become an M&M Insider!

You'll receive special discounts, bundles, behind the scenes podcast insights and simple tips to help you improve your health. Don't miss out! If you join in December you go in to the draw to win a $25 Amazon gift card too.

Join here: https://www.mindmovementhealth.com.au/subscribe/

Then join me for our LEAN 14 program!

This is a self-study program that you can do at your own pace but as a special bundle for our podcast listeners and newsletter subscribers we're going live and running a private facebook group to support you on your Lean 14 journey.

Launching Monday 2nd February... Perfectly timed after the New Year rush and after school goes back — so you can still enjoy the holidays and finally focus on you.

Inside Lean 14 you'll find trainings on nutrition, movement, sleep and stress as well as 6 Pilates mat based workouts, a 2 week meal and fitness plan (complete with shopping list) and templates to help you to stay on track.

If you're tired of feeling tired, stuck, and unsure of where to start but know something needs to change. Then LEAN 14 is the perfect reset.

Check it out and join here: https://mindmovementhealth.thrivecart.com/lean-14/

Connect with Kate:

Website: MindMovementHealth.com.au

Facebook: facebook.com/MindMovementHealth

Instagram: instagram.com/MindMovementHealth

Haven’t subscribed to the podcast yet? Be sure to subscribe and leave us a review at: Apple Podcasts