Written by Howaida Abdalla, Life Coach Howaida Abdalla is a survivor of Female Genital Mutilation (FGM) and a life coach who has experience when it comes to trauma that a survivor goes through and the journey it takes to heal. She helps women to reconnect and love themselves again. She is a founder of "The Growth Hub Coaching and "Women Empowerment edition: Impact for change" Podcast. Have you ever felt alone, or wanted to isolate yourself from everyone? Do you feel disconnected from yourself because of the trauma? Do you feel you are not confident & have low self-esteem? Dealing with trauma after FGM can be very challenging and painful. Female Genital Mutilation (FGM) is a harmful practice that has affected millions of girls and women around the world. For those who have lived through it, FGM is not just an issue or a statistic, it is a deeply personal experience.  What is female gentile mutilation? FGM is a procedure that involves the partial or total removal of the external female genitalia for non-medical reasons. FGM is often performed by traditional circumcisers or cutters who do not have any medical training. But in some countries, it may be done by a medical professional. Most of the time performed without anaesthetics or painkillers.  Types of FGM according to the World Health Organisation Type one – Partial or total removal of the clitoral Glans (clitoris). Type two – Removing part of the clitoris and labia Type three – (infibulation) – narrowing the virginal opening by creating a seal, formed by cutting and repositioning the labia, leaving a small opening for urine or blood passage.  Type four – it involves other harmful procedures to the female genital, including piercing, cutting, scraping, or burning the area. It was not your fault Some survivors blame themselves for what happened to them. If you are one of them, know that it is not your fault. FGM is usually carried out in childhood, without consent, and within systems of power that deny girls control over their own bodies. If you are a survivor, it is important to know this clearly, what happened to you was not your fault. Responsibility lies with the practice itself, not with those who were subjected to it. Acknowledging the impact Survivors of FGM may experience a wide range of physical, emotional, and psychological effects. Physical impact can include chronic pain or discomfort, sometimes ongoing or recurring. Menstrual difficulties, including pain or irregular flow, Urinary or reproductive health issues, increased risk of infections, complications in childbirth, sexual health challenges, or trauma-related symptoms. Others may not experience ongoing physical symptoms but still carry emotional or cultural wounds. Every survivor’s experience is different, and all responses are valid. Psychological impact Trauma affects the mind as well as the body. Psychological responses may appear immediately or years later. Common emotional and mental health effects include: Depression or feelings of sadness and hopelessness Post-traumatic stress symptoms, such as flashbacks, nightmares, or intrusive memories Difficulty trusting others Shame, guilt, or self-blame, even though the harm was not their fault Low self-esteem or negative body image Emotional numbness or disconnection Difficulty with intimacy or relationships Survivors may also struggle with silence, feeling unable to speak about what happened due to fear, stigma, or cultural pressure. Social and Identity Impacts Beyond physical and psychological effects, survivors may experience: Isolation or feeling misunderstood Pressure to remain silent Conflict between personal healing and cultural expectations Fear of judgment from healthcare providers or community members These challenges can affect daily life, relationships, and a survivor’s sense of identity. You are not alone Across the world, survivors are speaking out, supporting one another, and leading efforts to end FGM. But no one speaks about how survivors suffer mentally, each survivor fighting a battle that no one knows but them. There are survivor-led organisations and support networks that provide safe spaces for sharing experiences, accessing healthcare, and finding community. Connecting with others who understand can be an important step toward healing. Accessing care and support Survivors have the right to respectful, confidential, and non-judgmental healthcare. This includes physical care and mental health support. Providing trauma-informed care, a care that listens, believes, and respects boundaries, can make a meaningful difference to a survivor. Seeking help is not a sign of weakness, it is an act of self-care and courage. Reclaiming agency and identity Healing is not only about treatment, but it is also about reclaiming control, voice, and identity. Some survivors choose to speak publicly, others privately, and some not at all. There is no “right” way to heal. Your choices, your pace, and your boundaries deserve respect. An important reminder Not all survivors experience trauma in the same way. Some may feel resilient and functional while still carrying invisible pain. Others may struggle deeply. There is no “right” way to respond to trauma. What matters most is this Survivors deserve to heal, be compassionate towards themselves, and have respectful care. Healing is possible, even if it takes time. Seeking support, medical, psychological, or community-based (coaching), can make a meaningful difference in your healing journey. A message of hope Being a survivor does not define your worth or your future. Strength, resilience, and dignity exist alongside pain. Support, healing, and justice are possible. Your life, body, and voice matter. Are you ready to start the journey of healing, Lets work together to help you to re-connect and love yourself again. Follow me on Facebook or Instagram for more info! Read more from Howaida Abdalla Howaida Abdalla, Life Coach Howaida Abdalla is a life coach who helps women (survivors) of Female Genital Mutilation (FGM) to reconnect & love themselves again. She was seven years old when the FGM procedure was done on her, which left her lost and disconnected not only from people, but also from herself. She has since dedicated her life to help other survivors to reconnect and love themselves. She is a founder of "The Growth Hub Coaching" where she helps & coaches survivors. Her Mission: To hep, To inspire & To empower.

Written by Rachid Abdelkrim, Founder of Online Shopping Centre OSC Rachid Abdelkrim is new to the world of public. He started his first business in 2020 and hasn't given up. He also has 2 businesses he is willing to create. My name is Rachid Abdelkrim, and I am developing a business idea designed to reshape the courier and on-demand delivery industry. Today, platforms such as Uber Eats, Deliveroo, and Just Eat dominate the market. While these companies have transformed convenience, they also rely on rigid systems, exclusive partnerships, and high commissions that limit flexibility for customers, drivers, and especially small businesses. My vision is to build a delivery platform that works differently, one that is open, scalable, and focused on real-world needs rather than restrictive contracts. The business concept At the heart of this idea is a global delivery application that allows customers to order anything they want from their local area. Unlike traditional delivery platforms that depend on formal partnerships with restaurants and retailers, this application can operate without contracts or exclusivity agreements. The platform is designed to work in any city, in any country, using a simple and flexible model that connects customers directly with delivery drivers who act independently on behalf of the platform. How the system works The process is intentionally simple and efficient. A customer opens the application and selects a local business, for example, McDonald’s, a nearby supermarket, or an independent shop. After placing an order through the app, the request is sent directly to a delivery driver, not to the restaurant or store. The driver then travels to the selected location, places the order in person, and pays using a secure in-app contactless payment system linked to the platform’s online banking. Drivers are only able to make payments once an order is fully confirmed, ensuring security, transparency, and control. Once the order is ready, the driver collects it and delivers it directly to the customer’s address, with live tracking and communication available throughout the journey. What makes this model different This model stands apart from existing delivery platforms in several important ways. No partnerships required: There is no need to negotiate contracts or exclusive deals with restaurants or retailers. This removes a major barrier to entry and allows the platform to launch and expand quickly. Global scalability: With only an application, marketing, and a delivery workforce, the platform can be launched almost anywhere in the world, making it highly scalable. Multiple orders from different locations: Customers can place orders from two different locations at the same time, a feature rarely supported by current delivery platforms. This offers unmatched convenience and flexibility. Support for small businesses: Independent retailers and small shops gain visibility and access to delivery services without paying high commission fees or signing restrictive agreements. Job creation: The platform creates flexible job opportunities for drivers wherever it operates, supporting local economies. Experience behind the idea I have worked in the UK for many years as both a delivery driver and a chef, giving me firsthand experience in food service, logistics, and customer care. Working on the frontline allowed me to see the limitations of existing systems, from long wait times and unfair fees to the exclusion of small businesses. This real-world experience shaped my approach. Instead of copying existing models, I focused on building a system that works fairly for customers, drivers, and businesses alike. What I’m looking for To bring this vision to life, I am currently seeking support to: Build and develop the application Create and execute a strong marketing strategy Automate and scale the business, allowing it to operate efficiently and independently over time With the right technical and marketing support, this idea has the potential to transform the on-demand delivery industry, while supporting local businesses, empowering drivers, and creating jobs on a global scale. Follow me on LinkedIn for more info! Read more from Rachid Abdelkrim Rachid Abdelkrim, Founder of Online Shopping Centre OSC Rachid Abdelkrim is the founder of online shopping centre OSC, a delivery company, and the founder of another 2 business one about public transport and the other about item delivery.

Written by Tiffany Julie, High Performance Coach Tiffany Julie is a Performance Coach, 7-figure entrepreneur, and Founder of the Success On Purpose Podcast. Through her transformative coaching programs, she helps clients unlock their potential and achieve extraordinary success. She's been featured in Forbes, Yahoo, and The London Times as a Top Business and Performance Coach to follow. For years, motivation has been treated like the holy grail of success. People wait for it, chase it, and judge themselves harshly when it disappears. Culturally, motivation has been framed as the proof of discipline, strength, and commitment, while the loss of it has been framed as weakness or lack of will. After more than a decade coaching founders, leaders, and high achievers, I have learned a truth that surprises almost everyone. Motivation is not what creates high performance, and it is one of the least reliable tools a driven person can depend on. Relying on motivation is often the very reason capable, intelligent, ambitious individuals struggle to follow through. Not because they lack desire, but because they are leaning on a tool that was never designed to create consistency, resilience, or long-term success. Motivation is emotional. It rises and falls. It is naturally temporary and unpredictable. This is why even the most driven individuals can find themselves stalling or spiraling into inconsistency. High performers don’t feel motivated, they stay internally activated. That’s the difference. Motivation explains why someone begins a goal. It rarely explains why someone completes it. High performers are not waiting to feel motivated. They know how to generate steady action from a deeper place that does not fluctuate with emotion. That inner stability is the real foundation of extraordinary performance. I learned this firsthand by building multiple seven-figure businesses. None of those results came from feeling motivated every day. They came from clarity, structure, and identity shifts that allowed me to follow through long after motivation faded. Once I stopped chasing the feeling and started building the internal systems that create consistency, everything in my life and business accelerated.   Why motivation fails high achievers High achievers often start strong. They are driven, ambitious, and full of ideas they genuinely want to bring to life. In the early stages, motivation feels high because the goal feels fresh and possible. The brain loves novelty, so the initial surge of enthusiasm makes complete sense. The neuroscience behind the drop in motivation From a neuroscience perspective, motivation is rooted in the brain’s reward system. It spikes when something feels exciting or new and drops the moment uncertainty, discomfort, or pressure appears. This is why motivation feels powerful at the beginning of a goal and almost nonexistent once the real work begins. This is where high achievers get discouraged. They know they are capable of more, yet they avoid the very actions that would move them forward. They question their discipline. They question their habits. They question themselves. But what is happening is not a lack of will. It is a mismatch between their emotional state and the demands of their vision. Motivation is not reliable enough to support serious growth. It spikes, then crashes. It convinces people they are ready, then disappears at the first sign of friction. When someone depends on motivation, they fall into cycles of intensity followed by stalling, overthinking, perfectionism, or complete disengagement. The inconsistency is not a personal flaw. It is a flaw in the system they are using to pursue their goals. This is why so many high achievers repeat the same patterns year after year. They start with inspiration and end with frustration. Not because they lack potential but because they are depending on a feeling that cannot carry them through the full arc of transformation. I saw this pattern in myself years ago. I could dream big, map out bold goals, and feel fired up in the beginning, but the moment the excitement faded, I found myself stalling. It wasn’t until I realized motivation was never designed to support long-term growth that things changed. When I stopped relying on emotion and started relying on systems, identity, and clarity, I built results I once thought were out of reach. The truth is that the most successful individuals are not motivated all the time. They are consistent because they operate from something deeper and far more dependable than emotion. That is the point where high performance actually begins.   Momentum vs. motivation: The difference that actually matters Most people think motivation creates progress, but it is usually the other way around. Momentum is what creates motivation. When someone takes even a small action, the brain receives evidence of capability. That evidence increases belief. Belief increases emotional energy. Emotional energy fuels the next step. This creates a feedback loop that most high achievers never realize they are missing. Motivation is a feeling. Momentum is a system. Motivation rises and falls. Momentum compounds. Motivation is the spark. Momentum is the engine.   Research backs this up.   Harvard ’s work on “The Progress Principle” shows that even tiny wins generate a surge of motivation because progress itself activates the brain’s reward circuitry. One meaningful action does more to build true motivation than waiting for inspiration to arrive.   Momentum doesn’t just fuel motivation. It creates consistency. Every small action reinforces a person’s belief that progress is possible, and that belief becomes the engine that keeps them moving. This is why high performers remain consistent even when their emotions fluctuate. They rely on the evidence of momentum, not the feeling of motivation. Once momentum is built, consistency becomes the natural byproduct instead of something they have to force. When people learn how to generate momentum on purpose through clarity, daily action, and acknowledgment, they stop depending on emotional highs. Their behavior leads their motivation instead of waiting for motivation to lead their behavior. This is the real reason high performers stay consistent. They understand how to spark momentum and let momentum create the motivation they need to keep going.   The neuroscience: Why clarity beats motivation every time While motivation feels powerful in the moment, the brain does not depend on motivation to take action. It depends on clarity. Clarity creates a neurological sense of safety. It gives the brain a defined target, which reduces the uncertainty that normally triggers hesitation, procrastination, and emotional resistance. From a cognitive perspective, the brain is designed to conserve energy and avoid perceived threat. When a goal is vague or unclear, the brain registers that ambiguity as potential risk. It responds by slowing down, overthinking, or encouraging the person to focus on something easier. This is why people can feel motivated to change their lives but struggle to take even the smallest step when they cannot picture the path forward. Clarity changes that. When someone identifies exactly what they want, why it matters, and what steps move them closer, the brain receives a clear signal to move. Ambiguity turns into direction. Confusion turns into certainty. The nervous system relaxes because the unknown becomes something familiar and specific. This is also why people feel a natural increase in energy when they gain clarity. The brain stops spending resources on doubt and begins allocating energy toward action. It is the shift from “I hope I can” to “I know what I am doing.” When clarity is strong, motivation becomes optional. Motivation fluctuates because it is emotional. Clarity stays steady because it is structural. It gives people something to follow even when they do not feel inspired. When clarity is strong, the need for motivation becomes far less important. The path becomes obvious, and the next step becomes natural. This is why high performers invest so much time in developing clarity. They know the brain moves toward defined outcomes, and once direction is established, consistent action becomes much easier to sustain.   The high performer’s system for building consistent drive without motivation High performers don’t wait to feel motivated, they create the internal conditions that make follow-through inevitable. After coaching founders and leaders into the top 1% of consistency, I’ve seen the same pattern every time: sustainable drive comes from systems, not emotion. These are the pillars that make that possible.   Pillar 1: Raise ambition and strengthen belief Psychology shows that motivation begins with two forces working together: ambition and expectancy. Ambition sets the direction, while expectancy is the belief that the goal is possible. When ambition rises and belief strengthens, the brain releases more drive toward that outcome. This is the foundation of internally created motivation. When a vague goal like “making more money” becomes a specific, believable target, such as a consistent 20K month, paired with a clear plan, motivation increases almost instantly because the goal finally feels achievable. Performance prompt: Rewrite one vague goal into a specific, measurable target you believe you can achieve. How does your motivation shift when the goal becomes clear? Pillar 2: Give your goal attention every day   The brain needs repetition to stay connected to what matters. Daily visioning, writing your goals by hand, reviewing your intentions, or mentally walking yourself into the finished outcome keeps the goal alive in your awareness. Attention sustains motivation.   Performance prompt: Choose a five-minute morning ritual you will use for the next seven days to keep your goals top-of-mind. What will your ritual include? Pillar 3: Apply consistent and meaningful effort Effort is not about intensity. It is about showing up long enough to create momentum. Even one meaningful action per day activates the psychological principle that effort produces motivation, not the other way around. Small wins create evidence. Evidence creates self-belief. Self-belief fuels the next step. Performance prompt: Identify your “one meaningful action” for today. What is the smallest step you can take that would build evidence of progress? Pillar 4: Use acknowledgment to reinforce progress People often lose motivation because they only see what has not been done. Motivation strengthens when action is paired with acknowledgment. These two forces create the evidence the brain needs to believe change is happening. High performers acknowledge every step forward. This reinforces expectancy, raises confidence, and shifts the identity from “I hope I can” to “I am becoming the person who does this.” With acknowledgment, momentum multiplies. Performance prompt: List three things you accomplished today, even if they were small. What does acknowledging them do to your confidence? Pillar 5: Regulate the nervous system before taking action When the body is overwhelmed, the mind resists, but regulating the nervous system through brief practices like breathwork, posture shifts, grounding, or movement restores the brain’s capacity for follow-through and makes action feel possible again. Performance prompt: Before your next task, pause for sixty seconds and regulate your body. What practice will you use, breathwork, grounding, movement? Notice how your mind shifts afterward. Pillar 6: Design an environment that supports success Motivation amplifies when the environment cues the behavior. This can be as simple as visible reminders of your goal, removing distractions, preparing tools in advance, or surrounding yourself with people who are also striving toward growth. Environment removes friction. Friction kills motivation. Performance prompt: Look at your environment right now. What friction can you remove in the next five minutes that would make your next action easier? Pillar 7: Elevate your support system Motivation is stronger when people are not doing everything alone. Accountability partners, mentors, or like-minded peers provide structure, encouragement, and honest reflection. When someone knows they will check in with you, you follow through. One of my clients doubled her consistency simply by pairing up with a peer who had the same goal, their ten-minute morning check-ins created a level of follow-through she could never access on her own. Performance prompt: Who can you check in with weekly to support your progress? If you had to choose someone today, who comes to mind? Pillar 8: Adopt the attitude that supports the outcome Attitude can accelerate or derail progress. A growth-focused attitude and the willingness to honor the struggle create resilience and keep emotional energy aligned with the direction someone is moving. One client finally broke her pattern of stopping when things got hard by shifting her mindset from “this shouldn’t be happening” to “this is part of the process,” and that simple attitude shift kept her steady during moments that would have previously shut her down. Performance prompt: Which attitude do you default to when challenges show up, frustration or curiosity? How would your results shift if you embraced challenges as part of your process instead of a signal to stop? These tools create reliable, repeatable motivation from within. They turn action into a habit, not a mood. When someone learns how to activate ambition, strengthen belief, regulate their state, and support themselves with structure and environment, motivation becomes something they can generate on demand. Conclusion: From motivation to mastery When motivation stops leading your life, your potential finally can. The most successful people in the world are not more motivated than everyone else. They are more supported, more intentional, and more aligned, and those are skills anyone can learn.   Motivation becomes a choice when people understand how to create it from within. It stops being a feeling and becomes a capability. This is the work I guide clients through every day. When someone learns how to influence their clarity, belief, energy, and identity, they stop operating below their potential and begin leading from it.   This is how I built every breakthrough in my own life. Not from staying motivated, but from learning how to regulate my energy, clarify my vision, shift my identity, and create the internal architecture that makes follow-through inevitable. High performance is not about staying motivated. It is about becoming the person who no longer needs motivation to follow through.   For those ready to move beyond motivation and build performance systems that support lasting success, learn more about my   high-performance coaching  programs today. Follow me on  Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Tiffany Julie Tiffany Julie, High Performance Coach Tiffany Julie is a leading high-performance coach, 7+ figure entrepreneur, and creator of the Results Mastery Formula. Through this proven framework, she helps ambitious leaders reprogram their minds, master performance habits, and amplify their magnetism to create extraordinary success. Her expertise has been featured in Forbes and Yahoo Finance, and she has been recognized as a top business and performance coach by The London Times, LA Weekly, and the Coach Foundation.

Chicago, IL –  WHEN Stories™, a nationally recognized storytelling and visibility platform for entrepreneurs, will premiere at Cre8tive Con 2026 on February 22, 2026, at the InterContinental Chicago Magnificent Mile. The live stage experience will take place during Cre8tive Con’s three-day conference, running February 20-22, 2026, which brings together entrepreneurs, creatives, and business leaders from across the country. WHEN Stories is a professionally produced, TEDx-style stage experience where entrepreneurs share the pivotal moment – the “when everything changed” – that shaped their leadership, business, and purpose. Each story is captured live on stage and later amplified through multi-platform media, including video, podcast, and published works. “WHEN Stories isn’t about performance or perfection – it’s about truth, transformation, and impact,” said Wendy Babcock, founder of WHEN Stories and Executive Contributor for Brainz Magazine. “Cre8tive Con is the ideal environment for this experience because it attracts entrepreneurs who understand that visibility isn’t about being louder – it’s about being real.” The Chicago premiere will feature nine speakers from diverse industries and backgrounds, each sharing a deeply personal story of growth, resilience, and leadership. The 2026 WHEN Stories speakers include: Chris Cushing Cynthia McKnight Donna Smith Bellinger Jen “Bee” Blancho Jen Vertanen Jim Plasky Nancy Spano Sara Deacon Traycee Mayer Cre8tive Con is known for blending education, inspiration, and real-world strategy for entrepreneurs at every stage of business. The addition of WHEN Stories brings a powerful storytelling component to the event, highlighting how personal narrative can drive connection, credibility, and long-term brand impact. Tickets for Cre8tive Con 2026 are now on sale. *Attendees can receive $50 off their ticket purchase using the discount code Wendy50 at checkout. About WHEN Stories WHEN Stories ™ is a live storytelling and visibility platform where entrepreneurs share the moment everything changed. Through professionally produced stage events, media amplification, and strategic coaching, WHEN Stories helps leaders turn personal transformation into powerful visibility assets that build trust, authority, and impact. Founded by Wendy Babcock, the platform has featured speakers from across the U.S. and internationally. Media contact Wendy Babcock Founder, WHEN Stories™ Executive Contributor, BRAINZ Magazine Email: voices@whenstories.com

Written by Abisola Fagbiye, Customer Experience Strategist Abisola Fagbiye is a Customer Experience Strategist and Microsoft 365 Productivity Consultant with a Professional Diploma in CX from The CX Academy, Ireland. A WiCX member, she transforms how businesses connect with customers, turning interactions into drivers of loyalty and growth. Survey fatigue is a common challenge, with feedback dashboards often overflowing with data. Unfortunately, some clear issues remain unresolved for years. The disconnect between gathering customer opinions and acting on them can sometimes harm relationships rather than build trust. It shows that companies may not always be fully tuned in to what customers truly feel, but there's an excellent opportunity for growth and improvement here. Every company collects customer feedback Surveys tend to flood our inboxes after every transaction, and rating prompts can interrupt our app experiences. Interestingly, the same companies that collect all this valuable feedback often make decisions without using it. The data sits unnoticed in dashboards while persistent problems continue year after year, and feedback programs sometimes produce metrics rather than meaningful actions. The issue isn't about collecting data, it’s about the critical gap between gathering feedback and actively using it to make improvements. Research from Microsoft shows that customers see brands more positively when they are proactive about inviting and acting on their feedback. The key phrase here is "and act on." When feedback is collected but ignored, it can lead to a sense of distrust and demotivation within your team, as they see their efforts not translating into fundamental changes. Bain & Company's research confirms that companies which regularly implement improvements based on feedback enjoy higher customer retention rates. Additionally, Esteban Kolsky highlights that only a small number of unhappy customers complain, the rest leave. So, the feedback you get only represents a tiny slice of overall customer sentiment. Ignoring even this small portion can frustrate your team, as it may seem as though their work isn't making a real difference.   Two feedback loops operate differently The inner loop focuses on staying in touch with individual customers who reach out with problems. When someone shares negative feedback, a team member steps in to understand their concerns and work on a solution. This approach helps reduce customer cancellations and shows that their feedback truly matters. The outer loop takes a broader view, identifying common issues affecting multiple customers and making improvements across the entire company. This way, the company can address challenges that impact many, not just those who respond to surveys. While many companies do their best in the inner loop, only a few succeed with the outer loop. However, the outer loop often yields the most significant benefits, leading to changes that help thousands of customers rather than fixing one relationship at a time. Different metrics capture different dimensions The Customer Satisfaction Score (CSAT) invites your customers to share their level of satisfaction with specific interactions, giving you valuable insights into the quality of each experience. This helps you recognise what's working well and where there's room for improvement. The Customer Effort Score (CES) shows how easy it was for customers to achieve their goals. Research from CEB (now Gartner) indicates that CES can sometimes predict loyalty even better than satisfaction scores. Customers tend to be more loyal when their experiences are effortless, and their open-ended feedback provides a richer context that numbers alone can't capture. When they share their stories in their own words, they reveal important details that simple ratings might overlook. By connecting different types of feedback to customer loyalty, you're better equipped to foster advocacy and build stronger relationships.   Survey design determines response quality Keep surveys short and focused! Every extra question can reduce the number of people who finish. Stick to asking only what you'll really use, and make sure your questions are clear and specific. Instead of generic satisfaction questions, ask about interactions that can give you helpful insights. Timing is key: send out surveys at the right moments. Once you've gathered feedback, close the loop quickly by showing customers how their input helps create real change. This not only shows your appreciation but also builds trust and encourages continuous participation from your team and customers.   Listen beyond surveys Social media monitoring lets us see what the public is feeling right now, while social listening helps us catch unasked-for feedback from customers. Every support chat can reveal a potential problem with a product or service. When we look at support reasons together, it's easier to spot patterns and recurring issues that surveys might miss. Checking reviews on different platforms gives us a good sense of how the public perceives us, since those reviews influence potential customers. Employee feedback channels are essential too- front-line staff often hear things customers don't officially report. By training your team to recognise feedback patterns, you'll improve the service you offer, quickly spot issues, and have better, more personalised interactions with customers.   Analysis creates actionable insight Break down feedback by customer type, journey stage, and interaction mode to get a clearer picture. Relying only on aggregate scores can mask significant differences, so tracking trends over time helps you see if things are getting better or worse. This way, you can understand if your current strategies are really making a difference. Connect what customers say to these outcomes by identifying which satisfaction levels correlate with retention and which themes might predict churn. Look more deeply into the root causes of complaints about wait times, for example, understaffing, inefficient processes, or product complexity could all lead to more support requests.   Drive organisational action systematically Share responsibility for feedback-driven improvements by assigning clear ownership. When everyone is responsible for customer feedback, it can become overwhelming, so designating specific individuals or teams to certain improvement areas helps foster accountability. Establish regular review sessions to look at trends, identify priority issues, assign action steps, and monitor progress. Linking feedback to performance metrics ensures that attention is drawn to it, especially when incorporated into employee evaluations. Celebrate successes that stem from feedback, highlighting how these changes boost customer satisfaction, which can inspire further engagement and motivation.   Communication closes the loop It's crucial to appreciate when customers share their feedback, as it shows that their voices truly matter. When their ideas lead to improvements, sharing these changes helps them feel valued and part of the process. For those who report serious issues, taking a moment to follow up personally shows genuine care and commitment. Sharing overall progress and satisfaction trends openly reflects a heartfelt dedication to improving the customer experience. Leaders should make it clear that feedback is a top priority, and frontline staff should feel confident that it is a helpful tool for growth, not something to fear. Working together across different teams is key because many customer experience challenges span multiple areas. Remember, the goal isn't just to get perfect scores but to keep improving by really understanding what customers need. Also, showing how CX efforts deliver a strong return on investment can help keep support for feedback initiatives strong. Collecting feedback but not using it? "CX is Everyone's Job" transforms how organisations turn customer data into action across every department. You'll learn the inner/outer loop framework, prioritisation methods that cut through noise, and how to build accountability for feedback-driven improvements. Companies implementing this approach see satisfaction scores rise within 90 days because the entire organisation owns customer experience. Book for your conference or leadership event,  or email . Follow me on Facebook , Instagram , and LinkedIn for more info! Read more from Abisola Fagbiye Abisola Fagbiye, Customer Experience Strategist Abisola Fagbiye is a Customer Experience Strategist and Microsoft 365 Productivity Consultant who helps organisations rethink engagement, build CX-driven cultures, and drive retention and growth. With global experience spanning SMBs to enterprises, she delivers workshops and training that blend strategy, energy, and actionable insight. She is a mentor and rising voice in CX leadership. Further reading: How to Prove Customer Experience Actually Makes Money How to Train Customer Service Teams That Actually Perform How to Turn Satisfied Customers into Loyal Advocates

Written by Gayle Wilson, Business Coach for Female Leaders Gayle Wilson is the author of Where the Waves Break and founder of Confidence Reclaimed, a mentorship for high-functioning women seeking connection to their success and sustainable self-leadership. Walk into any boardroom, founders’ gathering, or leadership event, and you will notice her. She moves with quiet authority, makes decisions with clarity, and somehow keeps everything on track with what seems like effortless grace. On paper, she has it all under control: the business, the team, the deadlines, and the relationships. Yet behind the polished exterior, there is often a whisper of exhaustion, a sense of running on fumes, and the quiet question, “Am I really thriving, or am I just surviving?” High-functioning women are not struggling with capability. They are struggling with capacity. Emotional capacity, cognitive capacity, nervous-system capacity. The very habits and expectations that made them successful quietly hijack their confidence. Today, we are going to explore three common confidence disconnects high-functioning women face and the strategies to flip the script.   1. The high-functioning hustle: When competence comes at a cost Competence is seductive. You can juggle projects, people, and deadlines while keeping everything on track. People notice, and they like that you are this way. They rely on you. They expect it - so you deliver, time and time again.   But holding everything together comes at a cost. Running a business, leading a team, managing family schedules, maintaining relationships, and keeping the household running leaves little space to breathe, reflect, or replenish. Your nervous system does not distinguish between responsibility and danger. It only registers load. Over time, high-functioning women become highly capable yet deeply depleted.   Confidence returns when capability is paired with intention. Ask yourself: Which responsibilities truly need my attention, and which am I carrying out of habit, expectation, or even avoidance? Understanding that intentional rest is not indulgence. It is a strategy. Delegating and business self-honoring that aligns with your nervous system does not mean losing control or losing momentum. It means giving your energy where it matters most.   Three practical ways to reclaim capacity include: Pause the calendar: Review every commitment and ask if it aligns with your priorities. Let's be honest, probably half of your meetings could go. Ask yourself: Is it essential? Will it truly move the needle forward? If not, move it. Redefine productivity: Rest is a tool, not a reward. Cognitive stamina requires space. Rest and mentally unplugging look different to everyone. For some it might be a walk, for some quiet music and a sit, for others an online mind game and loud music. Our brains are different, it's being aware of what you want from your rest and reset. Softer replenishment or boosting activation? Release micro-responsibility: The woman who built the machine does not need to oil every cog herself. Have you built a team you trust, or did you build a team you can control?   High-functioning women do not burn out from weakness. They burn out from being too capable for too long without recalibration. Choosing what deserves your energy is where true confidence grows.   2. The identity trap: When success outgrows values There comes a point when achievements, recognition, and milestones no longer feel like you. You are successful. You are respected. You are achieving what you once dreamed about. Yet something is missing. Momentum exists, but meaning feels absent. This often happens when relationships last beyond their purpose, businesses grow beyond the original vision, work spills into personal life, or being “the reliable one” becomes your identity, not your generous offering out of kindness. Confidence does not crumble dramatically. It erodes quietly when you have become overly identified with the roles you play rather than the values that drive you.   Reconnecting with your values is the pathway back to authentic confidence. Ask yourself: What did I imagine my life would feel like at this level? Which parts of my identity feel inherited instead of chosen? Where am I acting from expectation rather than authenticity?   When women realign with values such as adventure, creativity, joy, and connection, leadership becomes effortless. Presence becomes power. Decisions flow from alignment rather than obligation. Leadership evolves from being “on top of everything” to being “centered in what truly matters.” 3. The internal saboteur: When the mind steals confidence For many high-functioning women, the biggest challenge is internal. Comparison, self-judgment, and resentment quietly erode confidence. You might intellectually know your worth, yet find yourself measuring it against others’ achievements. You might expect perfection in a life that is inherently imperfect. You might feel unappreciated, even though you have taught everyone around you that you can handle everything.   None of this makes you weak. It makes you human. Left unchecked, it steals clarity, strategy, and the ability to make aligned decisions.   Reclaim confidence by reconnecting with your nervous system, not just your mind. Slow down so clarity can catch up. Breathe so intuition has space to speak. Regulate your energy so decisions come from conviction rather than survival. High-functioning women often feel “not enough” or “too much,” but often they are simply operating at a pace their biology has not been updated for. When your body calms, confidence returns.   From high-functioning to high-self-connection The truth is, high-functioning women do not need more hacks or hustle. They need permission to choose a different way of being, one built on boundaries, clarity, self-respect, emotional literacy, nervous-system capacity, and aligned confidence.   This is where long-term transformation happens. When a woman reconnects with herself: She stops leaking energy everywhere. She stops outsourcing her worth. She stops absorbing the emotional load of everyone else. She stops tolerating what drains her.   Leadership becomes about conviction, not compensation. Clarity replaces chaos. Confidence is rooted in alignment rather than comparison.   A final word for women exhausted from excellence If you are a woman running a business, a household, a team, a vision, and a life filled with moving parts, this is your reminder: You do not need to function higher. You need to function truer.   Your confidence is not missing. It is buried under the expectations you have outgrown. Flipping the script is not dramatic. It is strategic. It is embodied. It is a return to yourself, not a reinvention.   The world does not need more high-functioning women. It needs more self-connected, self-led, deeply confident women who know how powerful they are without burning out to prove it. When your confidence returns, your life reorganizes around it naturally. Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Gayle Wilson Gayle Wilson , Business Coach for Female Leaders Gayle Wilson is an Australian confidence and wellbeing mentor, author of Where the Waves Break , and founder of Confidence Reclaimed , a mentorship for high-functioning women reconnecting with their success. Known for cutting to the chase, she is authentic, sincere, and highly relatable. Gayle delivers signature talks, hosts a podcast on confidence and resilience, and leads workshops that help businesses prevent burnout and build empowered, high-performing teams. Her mission is to help individuals and organisations reconnect to purpose, cultivate sustainable self-leadership, and thrive without compromise.

Written by Danijella Dragas, CEO The Bear Stearns Investment Banking firm employed Miss Dragas for over 18 years. She worked in their offices in London, São Paulo, Beijing, New York, and Irvine. Her specialty was asset management, capital markets/investment banking during her final four years at Bear Stearns. Miss Dragas was one of the original team members who introduced Bear Stearns mortgages to the banking industry in the residential wholesale market. For years, the housing market conversation has centered on what’s missing: not enough inventory, not enough sellers, not enough transactions. But as economists dig through the data heading into 2026, something important is emerging, demand never disappeared. It simply went quiet. What looked like stagnation may actually be patience. The demand hiding in plain sight One of the clearest clues comes from listing withdrawals, homes that were listed, then pulled off the market without selling. In 2025, nearly 45% of new listings were withdrawn, the highest share in recent history. At first glance, this appears to be “shadow inventory,” often interpreted as sellers unable to find buyers. But a closer look changes the story. Most withdrawn listings don’t resemble investors exiting rental portfolios. Instead, they appear to be owner-occupants, families who need to sell their current home in order to buy the next one. That distinction matters. For owner-occupiers, every withdrawn listing represents two delayed transactions: One sale One purchase Both are likely to be pushed from 2025 into 2026. This isn’t shadow inventory. It’s a shadow demand. Mortgage applications tell the same story The mortgage data reinforces this interpretation. Throughout 2025, purchase mortgage applications ran 15-25% higher year over year, while actual closed sales increased only 2-4%. That gap is meaningful. Applying for a mortgage isn’t casual behavior. These are buyers who: Gathered documentation Ran affordability scenarios Secured pre-approvals And then paused. Maybe rates moved at the wrong time. Maybe inventory didn’t cooperate. Maybe affordability stayed just out of reach. But the key takeaway is this: they didn’t vanish. They’re still watching. What will unlock waiting buyers? Mortgage rates matter, but they aren’t the whole story. Since 2022, rates have approached 6% three times: Early 2023 September 2024 September 2025 Each time, buyer activity picked up. The pattern appears consistent: Around 6.5%, buyers hesitate. Near 6%, demand re-engages. Government forecasts currently call for average mortgage rates near 6.4% in 2026, with potential dips into the high-5% range if labor conditions soften. But there’s another catalyst that may matter just as much. Watch hiring, not just rates The hiring rate has fallen to roughly 3.2%, a level that looks recessionary, even though unemployment remains relatively low. Why the disconnect? Workers are “job hugging.” They aren’t leaving positions because new opportunities feel scarce. And when people don’t change jobs, they don’t change homes. An improvement in hiring, even alongside slightly higher unemployment from more workforce participation, could be a powerful trigger. When confidence returns, people accept relocations, pursue lifestyle changes, and generate housing transactions. The ideal setup for 2026 may actually be: Improving hiring Moderating rates Stabilizing inflation That combination could unlock demand that’s been quietly building. What this means for 2026 The housing market doesn’t appear frozen because buyers are gone. It appears frozen because buyers are waiting. Evidence of that demand shows up in: Listing withdrawals Mortgage applications Delayed seller-buyer chains More than 150,000 additional transactions appear to have been postponed from 2025 into 2026. Most forecasts currently call for ~5% home sales growth in 2026. But if rates cooperate and confidence returns, the data suggests something stronger may be possible, 8-10% transaction growth, which would represent the strongest post-pandemic rebound yet. Fingers crossed. 2026 housing market outlook Insights from John Burns’ 2026 Housing Market Conference. Held on November 4 in New York, John Burns Research gathered 260 housing industry executives for a deep dive into the year ahead. Below are key themes shaping investor strategy: Shift the target customer: Strong growth among ages 40-55 and 70+ signals a pivot away from heavy reliance on first-time buyers and active adult segments. Household formation is happening later, creating pent-up rental demand and continued migration from high-cost to lower-cost markets. Expect rate divergence: Short-term rates may fall in a weaker economy, but long-term rates, including mortgages, could stay elevated due to structural inflation pressures. Rate buydowns have become a powerful (and costly) demand tool. Building costs stay contained: Unused manufacturing capacity and competitive pressure are limiting cost increases. Entry-level demand remains soft, while luxury and custom homes are outperforming. No quick fix for rentals: High supply and soft demand weigh on rental valuations. Many owners are holding properties longer, while new development faces feasibility challenges. Capital is available, selectively: The best risk-adjusted returns are emerging in land entitlement and development. Strong balance sheets are enabling acquisition opportunities domestically and abroad. Winners control their land and balance sheets: Builders succeeding today maintain operational control, self-finance strategically, and tailor products to evolving demographics. Sales, prices, and rent policy: The reality ahead Existing home sales are expected to rise modestly in 2026 but remain historically low due to affordability and rate lock-in. Nearly 80% of mortgage holders still carry rates below 6%, limiting turnover unless life events intervene. Home prices are projected to rise modestly (-2.2%), but inflation is expected to outpace those gains, meaning real prices decline slightly, improving affordability over time. Rent control update (Los Angeles) A new rent control law taking effect mid-January 2026 reduces allowable rent increases and expands tenant protections. Importantly, housing providers may still act under the current framework before implementation, creating a narrow, time-sensitive window. Final thought 2026 may not feel like a boom at first glance, but the data suggests a release valve forming. Demand isn’t gone. It’s waiting for permission. And when confidence returns, the market may move faster than many expect. Follow me on Facebook, Instagram , LinkedIn , and visit my website  for more info! Read more from Danijella Dragas Danijella Dragas, CEO Born and raised in England. She earned a BS in Economics/International Trade and Banking from the prestigious University of London. The Bear Stearns Investment Banking firm employed Miss Dragas for over 18 years. She worked in their offices in London, São Paulo, Beijing, New York, and Irvine. Her specialty was asset management, capital markets/investment banking during her final four years at Bear Stearns. Miss Dragas was one of the original team members who introduced Bear Stearns mortgages to the banking industry in the residential wholesale market. She has been in residential and commercial lending for 36 years. Her focus has been on construction finance, asset repositioning, fintech, and the blockchain market. In addition, numerous prestigious commercial projects on an international level. Miss Dragas has also worked in multi-sector business finance, corporate sponsorships, hospitality, clean energy, trade programs, and pre-IPO.

Written by Helena Demuynck, Transformation Catalyst for Purposeful Women Helena Demuynck is the women’s leadership architect and transformation catalyst, and author of It’s Your Turn, guiding high-achievers to shatter glass ceilings from within. She hosts The Boundary Breakers Collective and Power Talks for Remarkable Females, reshaping modern female leadership. January is often framed as a month of fresh starts, renewed focus, and decisive action. Yet many women professionals begin the year feeling the opposite: mentally crowded, less clear than expected, and strangely hesitant, even when their goals are well-defined. This is usually interpreted as a motivation issue, a discipline gap, or a lack of confidence. In reality, something else is happening. What feels like reduced clarity in January is often a capacity issue, not a competence problem. The myth of the “clean slate” start The idea that January offers a clean slate ignores how human systems actually work. Most professionals do not enter the new year rested, neutral, and reset. They arrive carrying: the residue of a demanding final quarter, unfinished decisions from the previous year, personal transitions that did not pause for the holidays, and a sudden return to full cognitive load after a brief interruption. The calendar may reset. The nervous system does not. When internal capacity is already stretched, asking for immediate clarity is like demanding precision from an overloaded system. The system responds not with insight, but with noise. Why clarity depends on internal state Clarity is not just an intellectual function. It is a state-dependent capacity. When internal pressure is high, leaders and professionals may notice: difficulty prioritizing, second-guessing decisions they would normally make with ease, a pull toward over-analysis or avoidance, and a sense of being “busy but not oriented.” This is not because they suddenly lost skill or judgment. It’s because clarity requires internal space, and space is often reduced at the start of the year. Many women professionals are particularly impacted here. They tend to hold responsibility with care, anticipate downstream effects, and self-regulate to remain reliable. Over time, this creates quiet cognitive overload, especially when expectations reset faster than capacity does. Why pushing for answers makes things worse The common response to this experience is to push harder: more planning, more reflection, more pressure to “figure it out.” Unfortunately, this often backfires. When capacity is limited, forcing clarity tends to produce: premature decisions that need revisiting later, overcommitment early in the year, or a false sense of certainty that collapses under real conditions. What’s required first is not answers, but stabilization. Stabilization restores the conditions under which clarity can naturally return. A different way to understand January January is not a failure point. It is a diagnostic month. It reveals: where capacity has been eroded, which boundaries are structurally weak, and how much internal pressure has quietly accumulated. Seen this way, the lack of immediate clarity is not a problem to fix, it is information to respect. Professionals who learn to read this signal early do not fall behind. They avoid costly misalignment later in the year. Clarity follows containment Clarity does not respond to urgency. It responds to containment. Containment means: reducing unnecessary decision load, stabilizing pace before setting direction, and recognizing that not every question needs an immediate answer. When containment is restored, clarity tends to return on its own, often more precise, more grounded, and more sustainable than anything forced under pressure. This is not about slowing ambition. It is about protecting decision quality. A quieter starting point For many women professionals, the most intelligent way to begin the year is not with acceleration, but with orientation. January does not ask for certainty. It asks for discernment. And discernment becomes possible again when capacity is acknowledged, not overridden. Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Helena Demuync k Helena Demuynck, Transformation Catalyst for Purposeful Women Helena Demuynck pioneers a movement of radical self-reclamation for women leaders, blending strategic coaching with cutting-edge neuroscience and body work to dismantle limiting beliefs at their core. The author of It’s Your Turn, she equips visionary women to architect legacies that defy societal scripts, merging professional mastery with soul-aligned purpose. Through her global platforms, The Boundary Breakers Collective and Power Talks for Remarkable Females, she sparks candid conversations that redefine leadership as a force for systemic change. A trusted guide for corporate disruptors and entrepreneurial innovators alike, Helena’s work proves that true impact begins when women lead from uncompromising authenticity.

As SPARRK Life Coaching founder and director, Magali Collonnaz combines medical and health coaching expertise in her online coaching programmes. After developing chronic pain following long COVID, and later experiencing treatment-induced menopause after breast cancer, she saw how often people are left without practical support when symptoms persist. She created SPARRK for those who refuse to accept, “There’s nothing more we can do". Her work focuses on lifestyle-based coaching to help people regain control of their health when traditional care falls short. She is committed to helping people make a powerful comeback, feel empowered in their daily choices, and build lasting change. Magali Collonnaz, Medical Doctor, Life Coach, and Founder of SPARRK Life Coaching Who is Magali Collonnaz? I am a medical doctor whose work centres on helping people regain control of their health when symptoms disrupt daily life and conventional support falls short. What defines me professionally is not just medical expertise, but how I apply it. I have always believed that people do better when they understand what is happening in their body and are given practical tools to act on that knowledge. Teaching, knowledge-sharing, and empowerment have been central to my work for years, and they shape how I lead and how I support others. I bring a strong sense of empathy to my work. I listen carefully, I take symptoms seriously, and I do not minimise people’s experiences. I am a strong advocate for the role of lifestyle strategies in health. Not as a replacement for medicine, but as a powerful complement to it. When applied properly, lifestyle strategies can play a decisive role in preventing disease, managing persistent symptoms, and improving quality of life. I am now the director of SPARRK Life Coaching. Through SPARRK , I support people living with menopause, chronic pain, and the long-term impact of illness to move beyond survival, get symptoms under better control, and build lives in which they can thrive. What personal experience led you to create SPARRK Life Coaching, and why does this work feel so meaningful to you? SPARRK was created as a direct response to my own experience as both a doctor and a patient. In 2022, following Long COVID, I developed severe muscle pain. At its worst, I could no longer do any physical activity and, on some days, relied on crutches to walk. Long COVID was acknowledged medically, but I received no treatment, no real support, and no guidance on how to manage daily life. I was repeatedly told that there was nothing that could be done. Last year, after breast cancer treatment at the age of 36, I went through treatment-induced menopause. I experienced hot flushes, night sweats, mood swings, and significant sleep disruption. Again, symptoms were recognised, but I was largely left to manage their impact alone. I refused to accept this as my new normal. I researched, trained, and put that learning into practice in my own life. I made a full comeback. I no longer use crutches, I am physically active again, and I am currently training for my first 10 km race in February 2026. My pain and menopause symptoms are under control, and I am stronger and more confident than ever. As I recovered, I realised I was not an exception. I kept hearing the same stories from people whose lives had been disrupted by chronic pain, menopause, or the lasting effects of serious illness, and who had been left without proper guidance. As a medical doctor, I find this unacceptable. Being told to live with it is not support. SPARRK exists because that gap should not exist. My work is about providing the structured, practical guidance people need to regain control, reduce symptom burden, and move from surviving to thriving. How did your own journey through illness and recovery shape your holistic approach to coaching today? My experience showed me that symptoms are shaped by multiple interacting factors. Physical symptoms, hormones, sleep, stress, and mindset influence each other. When these are addressed in isolation, people stay stuck. Improvement only happens when these angles are addressed together. Focusing on one element while ignoring the others leaves people managing ongoing symptoms without a clear way forward. My approach is holistic because it works across these interacting factors in a structured, practical way. I combine medical understanding with lifestyle strategies that support long-term symptom control and sustainable improvement. How does your experience as both a medical doctor and a patient shape the way you approach your work today? It gives me a clear and balanced perspective. As a medical doctor, I understand evidence and clinical pathways. As a patient, I understand what it feels like when symptoms persist, and support stops. That combination shapes how I work. I respect medicine and use it appropriately, but I am also realistic about where it falls short. I do not minimise symptoms, and I do not offer false reassurance. Being on both sides has made me clear about what people actually need, not what they are often told to accept. My coaching focuses on helping people navigate daily life with symptoms in a structured and realistic way. I focus on what can actually improve day-to-day functioning and quality of life. That is what clients value most, and it is what defines my approach. Can you explain the framework that underpins your coaching work? SPARRK is the framework that underpins all of my coaching work. It is built around six core elements, such as building strength, identifying patterns that keep people stuck, adapting how they work with their body and symptoms, reframing unhelpful responses, restoring stability and confidence, and ensuring people gain the knowledge they need to manage their health independently. This reflects how symptoms actually behave in real life. They are influenced by multiple factors and do not respond to single-solution approaches.  What distinguishes this approach is not the framework alone, but the expertise behind it. I bring medical training alongside more than 500 hours of specialist training in menopause coaching, chronic pain management, lifestyle medicine, nutrition, nervous system regulation, cognitive behavioural therapy, breathwork, life coaching, neuro-linguistic programming, and EFT tapping. This allows me to apply the right strategies, in the right way, at the right time. The result is meaningful, sustained improvement in how people function and live. What truly differentiates the way you work from other coaching approaches? Most coaching approaches focus on a single lever, such as mindset, diet, or physical activity. In complex situations, that narrow focus often leads to limited progress. What sets my work apart is the combination of medical expertise, extensive specialist training, and lived experience of chronic pain, menopause, and rebuilding life after serious illness. I know first-hand that focusing on one element in isolation is rarely enough. My work is deliberately multi-angle and structured. I work across the key factors that shape symptoms and functioning, rather than treating them separately. That is why my approach is effective where single-focus approaches fall short. What types of challenges do you focus on in your work, and why those in particular? My work focuses on menopause, chronic pain, and rebuilding life after serious illness. At present, my practice is centred on menopause, with chronic pain and post-illness support opening later this year. These 3 experiences follow a similar pattern. They disrupt daily functioning and sense of self, yet people are often left to manage them with little practical support. Menopause is not an illness, but its impact on daily life and identity is too often minimised. Chronic pain is frequently dismissed or normalised, leaving people feeling unheard. After a serious illness, many people are left changed, with reduced confidence, shifting priorities, and a shaken sense of purpose, often without guidance for that phase. I focus on these challenges because I have lived through them myself and found a way forward. I have seen firsthand how often people are expected to endure this without meaningful support, and I do not believe that is acceptable. That conviction defines my work and the standard I hold myself to. Why do you believe menopause is such an overlooked yet pivotal phase in a woman’s life? Menopause is pivotal because it marks a major biological and psychological transition that every woman goes through, yet it is still widely minimised. Because it is seen as a normal part of life, its impact on daily functioning, confidence, and identity is often downplayed, including by healthcare professionals. Being told that symptoms are “normal” does not help women function or feel well. That gap leaves many struggling at a stage of life where better support is both needed and justified. What challenges do the women you work with most often face during menopause? The women I work with are often dealing with a combination of physical symptoms and a loss of confidence in their bodies. Poor sleep, hot flushes, mood changes, fatigue, and cognitive difficulties can accumulate and start to affect work, relationships, and self-esteem. A major challenge is uncertainty. Many women are told their symptoms are “normal”, yet they feel anything but. They are left questioning themselves, unsure what is happening in their body or what will actually help. What I see most consistently is not just discomfort, but erosion of trust in themselves. Women who were previously capable and confident begin to doubt their capacity to function as they did before. Loss of clarity and lack of support are not inevitable. They are a failure in how menopause is currently handled. Who is this menopause coaching programme designed for? This programme is designed for women in perimenopause or menopause, whether symptoms are natural or treatment-induced, and whether they are using HRT or not. It is for women whose symptoms are affecting daily functioning and who need more than reassurance. The women who benefit most are engaged, curious, and willing to take an active role in understanding their bodies and building new habits. They may feel stuck or overwhelmed now, but they are motivated to regain confidence, energy, and direction, and to stop letting menopause dictate how they live. Why did you choose online group coaching as the format for your menopause coaching programme? I chose online group coaching because it offers the right balance of accessibility, structure, and human connection. Many women in menopause are already managing work, family, and fatigue, and an online format removes unnecessary barriers and makes consistent participation realistic. It also allows me to support women wherever they are, rather than limiting access by geography. The group setting matters because menopause can be isolating, and shared experience reduces self-doubt. At the same time, group coaching does not mean generic support. The programme is designed to help each woman build a personalised plan that fits her symptoms, energy, lifestyle, and priorities. That balance is not optional. It is essential for effective menopause support. How does your menopause coaching programme support women, and what changes do you see when they fully commit to it? The programme is designed around implementation, not information overload. Many women already know a great deal about menopause, but they struggle to translate that knowledge into daily life. This programme is about helping them do that in a structured, realistic way. The approach is grounded in evidence-informed lifestyle strategies, focusing on what women can influence day to day through their routines, choices, and habits. Women are supported through weekly live group coaching calls that combine coaching, practical strategies, and Q&A, alongside access to a private community for ongoing support. Each week includes a symptom tracker and progress check, supported by practical templates and handouts. A central part of the programme is building a personalised weekly routine step by step. We start with a simple framework, then add small, intentional time blocks that fit each woman’s symptoms, energy, lifestyle, and priorities. The focus is on habits that are realistic, flexible, and sustainable, not rigid routines or perfection. When women fully engage, they gain clarity about what is happening in their bodies and how to respond to it. Symptoms become more manageable, energy and emotional steadiness improve, and women stop second-guessing themselves. The aim is not to let menopause define this phase of life, but to help women move forward feeling capable, grounded, and in control. If a woman feels exhausted, unheard, or disconnected during menopause, what would you want her to hear right now? What you are experiencing is real, and it matters. Feeling exhausted, overwhelmed, or disconnected is not a personal failing, and it is not something you simply have to endure. Many women are given very little practical guidance and are expected to cope on their own. That lack of support is the problem, not you. Struggling does not mean you are doing something wrong. Most importantly, this phase does not have to define you. With the right structure, support, and practical strategies, it is possible to regain control, rebuild energy, and feel confident in your body again. Menopause can be a turning point rather than a decline. If you want support, you do not have to figure this out alone. You can join my menopause empowerment  coaching programme, book a free discovery call  to explore whether it is the right fit, or connect with me on social media. Follow me on Facebook  and Instagram  for more info! Read more from Magali Collonnaz

Written by Julia Williamson, Transformational Voice Coach Julia Williamson is an expert in using music, singing, and sound to create positive neuroplasticity and epigenetics, enhancing brain performance, clarity, and well-being. Partnered with her daughter, she co-leads the Sing to Thrive Healing Hub, an innovative online school dedicated to voice activation, personal transformation, and deep healing. I recently worked with an educator and NDIS carer whose job requires enormous emotional strength, supporting children, navigating challenging family dynamics, and teaching the importance of healthy boundaries. Yet, despite all her training, she struggled to set those boundaries for herself. She could explain them in theory, but her voice would tighten, waver, or disappear when she needed to express them. After working with the Sing to Thrive Method and experiencing how freeing her voice unraveled old subconscious patterns, everything shifted. As her voice opened, so did her nervous system. The tightness she once felt when expressing herself dissolved, along with years of conditioning that had kept her small. She now supports her clients with a steadier presence and a lighter heart. She calls it a “whole-brain workout” because, once she felt the neurological and emotional recalibration in her own body, she realized vocal freedom was the missing piece she hadn’t known she was missing. With that came a deeper sense of self-trust, a feeling of finally having her own back, allowing her to set boundaries with ease and support others in doing the same. Her words still echo for me, “This experience has been connective, uplifting, empowering, and positively life-changing.” And this is where most wellness coaches don’t yet realize something vital. Voice is the fastest pathway to deep healing, and the one modality most practitioners aren’t using. Voice is the modality that the wellness industry has overlooked Most wellness coaches feel confident guiding breathwork, meditation, mindfulness, or somatic movement. But ask them to use their own voice, to hum, tone, chant, sing, or create sound, and something far more primal surfaces. Fear. In my Teacher Training, I see it all the time. Even experienced practitioners, yoga teachers, counselors, and bodyworkers can freeze when they’re invited to go beyond speaking. To make sound. To let the voice move freely. To be heard. And I understand why. Voice is the most revealing tool we have. It carries our history, our emotional truth, and the subconscious patterns we work so hard to hide. When a wellness practitioner avoids voice work, it’s rarely because they “can’t sing.” It’s because their voice is still holding something unprocessed. And that is precisely why voice is such a powerful healing tool. When the voice begins to free itself, gently, safely, and intentionally, everything changes. Why voice is a biological accelerator for healing Singing, humming, vocal toning, and mantra are not “extras.” They are core nervous system regulators that: activate the vagus nerve harmonize the hemispheres of the brain stimulate positive neuroplasticity shift emotional states faster than silent meditation bring the brain into calm, focused flow Unlike modalities that take people deep into their trauma, voice supports healing through safety, joy, and connection. It works across the body, brain, and nervous system, offering somatic, emotional, neurological, and energetic healing in one integrated modality. Why wellness coaches need voice activation in their toolkit If you support people experiencing stress or burnout, anxiety or emotional shutdown, trauma or blocked expression, chronic health challenges, neurodivergence, or difficulty setting boundaries or speaking honestly, then voice work amplifies everything you already do. Because voice heals at the speed of sound. It shifts state within seconds. It begins rewiring patterns within minutes. And through joyful repetition, it builds new neural pathways. I call these pathways brain maps, and I’ve watched thousands of them form through song, sound, and vocal expression. The hidden reason practitioners avoid voice work Many wellness coaches assume they don’t use their voice because they tell themselves: “I’m not a singer.” “I’m not musical.” “I’ll sound silly.” But the deeper truth is this: avoiding your voice is often a sign that your voice is carrying something unhealed. When practitioners work with their own voice, they naturally begin to strengthen their boundaries, improve their communication, speak with greater authority and compassion, access deeper intuition, feel more embodied and grounded, and expand their presence as a facilitator. Clients feel this immediately. A practitioner who has freed their voice creates a field of safety and coherence that no script, technique, or qualification can replicate. Freeing your voice transforms the way you hold space. Why carers and front-line workers need voice work too This work isn’t only for clients, it’s essential for the people supporting them. Educators, social workers, NDIS support staff, nurses, mental health workers, and counselors carry enormous emotional weight in their roles. Many are living in a state of chronic nervous system activation without even realizing it. When I’m invited into organizations to run Sing to Thrive sessions, a familiar pattern unfolds. Staff often arrive hesitant and self-conscious, some quietly saying, “I don’t sing, please don’t make me.” And yet, within ten minutes, the atmosphere begins to change. Shoulders soften. Breath deepens. Laughter emerges. A sense of connection returns to the room. Voice work gently bypasses resistance and reawakens the parts of us that workplaces so often suppress, our creativity, joy, authenticity, and capacity to connect. These aren’t luxuries or optional extras; they are the very qualities caring professions need in order to truly sustain the people within them. The future of wellness is vocal Breathwork clears the system. Meditation calms the mind. Somatic therapies ground the body. Sound baths soothe the energetic field. Each of these modalities is powerful in its own right, and yet, when the voice is added, something profound happens. The impact expands. The voice doesn’t dominate the work; it opens a doorway. A doorway into deeper breath, greater safety, and the permission to express what has been held inside. When a practitioner allows their voice to be part of the work, even in simple, gentle ways, the room begins to shift. Through co-regulation, resonance, and natural entrainment, nervous systems settle. Hearts open. People feel supported in a way that silence alone cannot quite achieve. This is where voice work becomes transformational. It gently rewires disempowering patterns, supports emotional regulation, strengthens communication and boundaries, and deepens presence. Change happens faster, not through force, but through joy, rhythm, and embodied repetition. This is why psychologists, yoga teachers, educators, life coaches, and community leaders are drawn to my Teacher Training. They quickly realize that voice doesn’t replace what they already do, it amplifies it. If this resonates, pause here If you’re a wellness practitioner reading this, pause for a moment and ask yourself, "Does using your voice feel uncomfortable or exposing? Do you avoid singing because of old stories or fear of judgment? Do you sense your voice holds a kind of power you haven’t fully accessed yet, and do you want your clients to transform more quickly and joyfully?" If so, this work may be calling you. Freeing your voice doesn’t just expand your professional toolkit. It liberates your entire inner landscape, the part of you that leads, holds space, and sets boundaries with ease. If this article has stirred something in you, don’t ignore it. Book a complimentary introductory call to explore how personalized voice work or the Sing to Thrive Teacher Training can deepen your practice and amplify the impact of your work. Learn more here . Your voice is the most powerful healing instrument you have. And the world is ready for you to use it. Follow me on Facebook , Instagram , and LinkedIn for more info! Read more from Julia Williamson Julia Williamson, Transformational Voice Coach Julia Williamson is a transformational coach specialising in voice activation, brain health, and emotional healing through music, singing, and sound. After overcoming childhood trauma and reclaiming her own voice, Julia developed the Sing to Thrive Method, a science-backed approach rooted in positive neuroplasticity and epigenetics, designed to reduce anxiety and depression, transform negative mindsets, and foster clarity, positivity, and resilience. Her mission is to empower people to use their voice as an instrument for personal transformation and deep healing

Written by Marissa Cherepanov, CEO/Visionary Marissa is widely recognized for her contributions to female leadership and women's empowerment. She is the CEO visionary of No Girl Left Behind, a leading organization fostering female empowerment. She is also a sought-after motivational speaker, career coach, and active advisor at Linfield University's Women in Leadership Program. There comes a point in life when you realize that love, true love, is not about holding on. It’s not about clinging, controlling, or possessing. Real love is leadership. It is the art of wanting what is genuinely best for the people around you, even when their journey doesn’t mirror your own. It is the quiet decision, made again and again, to show up as a source of light rather than a container for darkness. And when you begin leading with this version of love, something extraordinary happens. It multiplies. It expands into spaces you never step into. It touches people you may never meet. It becomes a legacy without needing recognition. Because real love doesn’t stay where you place it, it ripples outward. We often imagine love as something dramatic or all-consuming, yet its most meaningful expression is subtle, intentional, and profoundly steady. It is the kind of love that emerges only after life has refined us, after heartbreak has softened our edges, and experience has widened our view of what truly matters. In this evolved form, love becomes less about how someone makes you feel and more about how you can support their becoming. It becomes a quiet, unwavering commitment to someone else’s growth. This is love as contribution rather than possession, love as elevation rather than attachment. This shift is where love transforms from emotion into leadership. The invisible influence of loving well What makes this form of love so powerful is how far it travels beyond the moment it is given. Love expressed through encouragement, compassion, or emotional stability becomes a pathway for personal transformation in others. A single sentence spoken at the right time can redirect a life. A moment of genuine presence can soothe what years of silence created. A belief in someone’s potential can restore dreams they abandoned long ago. Most of the time, you will never see the full outcome of your impact. Yet it continues, passed along through every person who was strengthened by you and will go on to strengthen someone else. Love, when offered with sincerity, does not end. It expands. It is easy to love when everything is simple. It is far harder, and far more meaningful, to love from a place of courage. This kind of love requires self-awareness, emotional discipline, and deep maturity. It asks us to choose truth over comfort, boundaries over people-pleasing, and support over control. It requires letting others grow through difficult seasons without rushing to save them from the discomfort meant to build them. To love well is to understand that your role is not to prevent someone’s storms but to remind them of their capacity to withstand them. In a world increasingly defined by noise, division, and transactional relationships, love-led leadership is not just a virtue, it is an antidote. Love that seeks what is best for others, without needing applause, validation, or reciprocation, builds a world where more people feel safe to grow into who they’re meant to become. When you choose to love in a way that elevates others, you leave behind a legacy far more powerful than titles or achievements. You leave behind people who are stronger because of you, people who saw their own value through your belief, people who were reminded of their light because you refused to dim yours. You may never know their names. You may never see the ripple. You may never witness the full impact. But it exists. It continues. It multiplies. And ultimately, that is the true superpower of love. Its ability to outlive you in the hearts, lives, and futures of those you touched along the way.   Follow me on Instagram , LinkedIn , and visit my website  for more info! Read more from Marissa Cherepanov Marissa Cherepanov, CEO/Visionary Marissa is a dedicated leader committed to empowering women. She shares her life story and unique insights on personal growth, dedicating her life to inspiring others and driving the female empowerment movement. Marissa serves on the Board of Advisors for Linfield University's Women in Leadership program and is the CEO of No Girl Left Behind.

Written by Remington Steele, Intuitive Breath Practitioner, Emotional Wellness Coach & Philanthropist Remington Steele is an Intuitive Breath Practitioner, Emotional Wellness Coach, and the visionary founder of Breathe With Rem and We Are The Village – Teen Moms. A philanthropist and author of Breathe With Me, Remington’s work is rooted in healing, empowerment, and generational transformation. Breathing deeply isn’t just about filling your lungs, it’s about unlocking the full potential of your body, mind, and performance. As an expert breath practitioner, I’ve seen how targeted stretching can instantly create more room for air, reduce tension, and transform everything from athletic endurance to daily calm. In this article, we’ll explore five essential areas of your body that, when stretched correctly, can expand your breath capacity and elevate your vitality in ways you never imagined. Lace up, lean in, and prepare to breathe more deeper, your best breath is just a stretch away. 1. Relax your open throat and neck muscles Tension in the throat and neck creates a chokehold on your breathing, and by extension, your entire core. To release it, gently tilt your head back so the base of your skull rests between your shoulder blades, drop your shoulders down, and allow your mouth to fall open. This simple stretch unlocks the jaw, softens the muscles around the larynx and ears, and creates more room for the windpipe to expand on each inhale, drawing in significantly more oxygen with less effort. Remarkably, this openness in the upper airway sends a ripple of relaxation through the fascia and connective tissue that links all the way down to the pelvic floor, making it softer and more responsive, an essential advantage in labor and delivery. By practicing this stretch regularly, you transform shallow, constricted breaths into deep, full inhales that support both daily performance and the power of birth. This releases the jaw and face muscles This releases the jaw and face muscles by first allowing your lower jaw to drop lightly open, teeth slightly apart, and gently adjusting your tongue to rest comfortably against the roof of your mouth as your neck lengthens. As the muscles around your cheeks, temples, and jaw soften, you may notice a warm, melting sensation spreading from beneath your cheekbones toward your ears and down into your neck. It’s common to feel an urge to swallow as the hyoid and surrounding tissues release, which helps reset tension in the throat and upper chest. This facial relaxation isn’t isolated, the masseter and buccinator muscles connect through fascia to the shoulders and down into the thoracic diaphragm, so loosening the face eases strain throughout your core. With practice, you’ll sense how a slackened jaw and unguarded cheeks open space for a deeper, fuller inhale and a more effortless, expansive breath cycle. It also opens your throat and clavicles When you relax your head back and allow gravity to gently pull your skull toward your spine, you’ll feel an immediate softening at the base of your neck and under your jaw. As your head drifts back, notice how the space just above your collarbones naturally widens, like a door swinging open, without any effort from your arms or shoulders. This gravity-assisted traction lifts and separates the clavicles, creating a tangible hollow beneath them. You may feel a subtle stretch radiate into your upper pectorals and the soft tissues around your sternum, opening the front of your chest in all directions. Because our bodies are three-dimensional, this release doesn’t just occur side to side, it unfolds front-to-back and top-to-bottom as well. The fascial sheets that link your clavicles to your sternum, upper ribs, and deep neck musculature begin to ease, allowing the airway and esophagus to rest in a more neutral, tension-free alignment. As these connective tissues soften, your lungs gain room to expand not only laterally but also into the upper chest and the area beneath the collarbones. Over time, this creates a fuller, more spherical rib-cage expansion on each inhale, transforming shallow, two-dimensional breaths into rich, three-dimensional inhalations that fill the entire front body. Practice this by simply tilting your head back, no extra movement required, then pausing to breathe into the new space you’ve created. Feel the ripple of release from your clavicles into your chest, throat, and even the upper abdomen, and you'll tap into a powerful gateway for deeper, more effortless breathing. 2. Open your chest and belly Creating space in both your chest and abdomen is essential for full, unhindered breathing, and targeted backbends are one of the most effective ways to achieve it. Poses like Seated Cow, Wheel, Camel, or Cobra gently arch the spine and lift the sternum, simultaneously stretching the intercostal muscles, abdominal wall, and hip flexors. This multifaceted extension doesn’t just feel expansive, it retrains your body to carry itself in an open, gravity-aligned posture that naturally invites deeper inhales and more complete exhales. Below, we’ll explore how to perform each of these stretches safely and mindfully, and the specific sensations you should look for as your chest and belly unlock. The ribcage should spread not bulge In any of these backbend stretches, your goal is to spread the ribcage rather than force it to bulge. When you relax into the pose, softening your intercostals and letting the joints glide, your ribs fan outward and upward in a smooth, three-dimensional expansion that creates genuine space for the lungs. If you instead brace your core or hunch your lower ribs forward, the chest “bulges” in a rigid, two-dimensional puff that actually restricts deeper breathing and can compress the diaphragm. Think of spreading the ribs like opening a flower, gentle, balanced, and surrendering to gravity. Tension makes them stick out, relaxation lets them truly open. An arched back can stretch the belly When you gently arch your spine, whether in Seated Cow, Camel, or Cobra, and allow your head to relax back, gravity becomes your partner in stretching the belly. As the chest lifts and the front of the torso opens, the abdominal wall lengthens without effort, creating space for the diaphragm to fully descend on the inhale. You’ll feel the stretch radiate from the bottom edge of your ribcage down along the soft curve of your abdomen to the front point of your pelvis, like a gentle pull that runs the full length of your core. The weight of your head pulling backward deepens this natural curve, coaxing the belly to expand against resistance rather than bulge from tension. This gravity-assisted arching not only softens tight hip flexors and psoas muscles but also invites a three-dimensional extension of the entire front body, unlocking profound breath capacity with nothing more than a mindful release. You will also stretch the diaphragm When you arch the spine and relax into that backbend, you’re not just lengthening skin and muscle, you’re directly stretching the diaphragm itself. As the front body opens, the dome-shaped muscle is gently pulled downward and taut, increasing its resting length and elasticity. This enhanced mobility allows the diaphragm to contract and flatten more fully on each inhale, boosting lung volume and oxygen uptake while reducing the work of breathing. Over time, a regularly stretched diaphragm improves core stability, supports more efficient lymphatic drainage, and helps regulate the vagus nerve for better stress resilience. In short, stretching the diaphragm transforms it from a passive participant into a powerful engine of breath, health, and vitality. 3. Remember the sides of the body True breath expansion happens in three dimensions, our lungs wrap around the torso, reaching into the flanks and under the armpits, not just front to back. Simple side bends or a gate pose stretch the intercostals and latissimus fibers beneath the arms, creating a gentle widening from armpit to lower ribs. This side-body release lets your lungs inflate fully into the flanks, enhancing lateral diaphragm movement and opening space for deeper, more nourishing breaths. The lungs are 3D Our lungs are not flat organs tucked neatly in the front of the chest, they curve around the body, filling the sides of the ribcage and extending toward the hip flexors below. When these lateral regions remain tight, lung tissue can’t fully expand into the flanks, limiting breath volume and diaphragm movement. By incorporating side-body stretches, like lateral lunges, triangle pose, or gentle standing side bends, you create space along the outer ribcage and waistline, allowing air to flow into the lower lobes that sit just above the hip flexors. This three-dimensional opening not only enhances oxygen uptake but also supports better posture, core stability, and a more resilient breath pattern that truly fills every corner of the torso. Stretching your armpits will open the ribcage even more Few people realize that the tissues under the arms, your armpits, are the missing link to three-dimensional breath expansion. The latissimus dorsi, teres major, and pectoral fibers all converge there, anchoring the ribcage to the shoulder blade and spine. When you gently stretch the armpits, by reaching one arm overhead and leaning to the opposite side or threading the arm through a doorway stretch, you free those muscular attachments, allowing the ribs to fan open laterally and the lungs to fill more completely. Neglecting this area can lead to chronic tightness, poor shoulder mobility, and, over time, conditions like frozen shoulder (adhesive capsulitis), which further restricts breathing and upper-body function. By giving attention to your armpits, you not only enhance your breath capacity but also protect your shoulder health and overall vitality. Stretch your intercostals The intercostal muscles, those slender fibers nestled between each rib, are the unsung heroes of breathing mobility. When they’re tight, your ribcage becomes a rigid cylinder, forcing you into shallow, chest-only breaths that limit oxygen intake and overwork the diaphragm. By gently side-bending or placing your hand against a wall and rotating away, you can feel each intercostal lengthen as your ribs spread apart. This targeted release restores the natural accordion-like action of your chest, enabling fuller, deeper inhalations and effortless exhalations. Prioritizing intercostal flexibility not only amplifies your breath capacity but also supports better posture, core stability, and a more resilient respiratory system. 4. Your lungs extend into your back, too Most people don’t realize that the posterior lobes of your lungs sit deep beneath your shoulder blades and along your spine, and when this area is tight, you’re literally leaving oxygen on the table. Freeing this back-body space with targeted stretches like gentle thoracic extensions over a foam roller, seated cat–cow variations, or hugging your arms around your torso for a backbend sends a ripple of length through the rib-spine connection. As those fascial and muscular restrictions melt away, you open a whole new chamber for air, letting each inhale flood not just the front and sides, but the often-overlooked back of your lungs for truly three-dimensional breathing. What is quad breathing? Quad Breathing is a mindful technique that divides your torso, front or back, into four distinct “quadrants” and guides your breath into each section in turn. Imagine the back of your ribcage split into upper-left, upper-right, lower-left, and lower-right zones, with each inhale, you consciously direct air into one quadrant, pausing briefly to feel it expand before moving on to the next. This intentional mapping not only increases oxygen delivery to often-neglected posterior lung lobes, but also stretches the fascia and muscles that encase those areas. By practicing Quad Breathing on your back, you teach your body to open and mobilize the entire back-body breathing chamber, unlocking deeper, more balanced inhalations and laying the foundation for truly three-dimensional breath. Laying on your belly, find the breath in the back of your lungs Begin by lying face down on a firm surface, arms relaxed by your sides or gently extended overhead, and allow your forehead to rest softly on the ground. Close your eyes and simply observe where your back naturally rises first with each inhale. Without forcing or directing, invite your awareness to shift into the spaces beneath your shoulder blades, along your mid‐back, and near your lower ribs. Notice the gentle lift against the floor and how those areas soften on the exhale. Continue for several breaths, gently letting curiosity guide you as you discover exactly where and how the back of your lungs wants to expand. This self‐guided exploration helps you harness the often‐overlooked back‐body breath with ease and intention. Forward folds and half lifts Hinging at the hips, fold forward with a straight spine, hands resting on shins, blocks, or the floor, as you exhale. Feel the stretch travel up your posterior chain, creating space along the length of your spine and beneath your ribs. On the inhale, lift halfway up into a “flat back,” drawing the crown of your head forward and extending your sternum toward the ground, you’ll notice a gentle opening in the back of your lungs as the thoracic spine lengthens. Flowing between these two positions, fold on the exhale, half lift on the inhale, teaches your back‐body muscles and fascia to soften and re-extend with each breath. Over time, this dynamic stretch not only increases spinal mobility but also enlarges the space for your posterior lung lobes to expand, deepening your ability to draw air into the full three-dimensional length of your torso. Your spine’s fluidity matters Your spine is the central pillar of your breath, its ability to bend, twist, and extend directly impacts how fully your lungs can inflate. When each vertebra moves freely, the rib attachments along the thoracic spine can glide and open, creating space for air to flow into both the front and back lung fields. A fluid spine also ensures the diaphragm has room to descend on the inhale and recoil on the exhale without restriction. Conversely, stiffness in the vertebrae or surrounding fascia compresses the chest cavity, forcing you into shallow breaths that starve your body of oxygen and disrupt core stability. Prioritizing spinal mobility, through gentle twists, extensions, and mindful movement, unlocks a dynamic breathing chamber, elevating everything from posture and performance to relaxation and resilience. 5. Holding the breath stretches the muscles Pausing at the top of your inhale isn’t just a moment of stillness, it’s a powerful stretch for the entire breathing apparatus. When you hold the breath briefly, the diaphragm remains fully contracted and the intercostal muscles stay widened, creating sustained tension that gently elongates and opens the chest, ribs, and soft tissues. This intentional pause also stimulates the fascia around the lungs and spine, teaching the body to remain present in expanded space without collapsing. As you learn to find comfort in this stillness, you build endurance in both muscle and mind, laying the groundwork for deeper, more resilient breaths in every aspect of your life. The power of the pause The brief pause at the top of your inhale physically stretches and strengthens the diaphragm and intercostals, expanding your chest capacity with each breath. Mentally and emotionally, it cultivates calm focus, activating the parasympathetic system to dissolve anxiety and anchor you in presence. Spiritually, this deliberate stillness becomes a gateway to mindful awareness, uniting mind, body, and breath into a single moment of resilience and grace. The peace we have during our pause matters The peace you cultivate in that brief inhalation pause ripples through your entire system, when you allow the breath to rest, your nervous system interprets it as a signal of safety, inviting muscles to soften, the heartbeat to slow, and the mind to settle into clarity. This sanctified stillness replaces reactivity with presence, creating an internal oasis where every cell can recalibrate and rejuvenate. For laboring parents, this moment of calm is nothing short of transformative. When you pause at the crest of your inhale and welcome peace, you give your body permission to release resistance in the pelvic floor and your baby’s descent happens with more grace. In the eye of a contraction’s storm, that shared stillness becomes a refuge, supporting both parent and child to move through birth with anchored presence and compassionate connection. Tension begets tension, Relaxation begets relaxation Tension begets tension When you brace against a contraction, holding your breath, clenching your jaw, or tightening your core, you send an urgent “danger” signal through your nervous system that only amplifies the stress response. This spike in cortisol and adrenaline stiffens muscles from head to toe, compresses your ribcage, and inhibits diaphragmatic movement, making each subsequent breath shallower and more forced. In this cascade, tension feeds itself, the tighter you get, the less room your lungs have, the more your body panics, and the cycle spirals. Recognizing this self-reinforcing loop is the first step toward breaking free from its grip. Relaxation begets relaxation Conversely, when you choose to surrender, dropping your shoulders, releasing your jaw, and breathing into the belly, you activate the parasympathetic “rest and repair” system and lower stress hormones. This ease flows through the fascia, unwinding restrictive patterns in the ribcage and pelvic floor, and signals to your brain that you are safe and supported. With each gentle exhale, you reinforce a state of calm, making it easier to relax further on the next breath. In this virtuous cycle, a single moment of true relaxation becomes the catalyst for deeper ease, resilience, and harmony in both body and mind. Finding the right practitioner for you When you’re ready to deepen your practice, seek out a practitioner whose expertise aligns with your goals, whether that’s a yoga instructor to guide you through mindful backbends, a certified breath coach to personalize your respiratory techniques, a mindfulness teacher to help you cultivate present-moment awareness, or a dedicated stretch coach to unlock every corner of your fascia. Ideally, you’ll find someone who weaves all these modalities together, just like I do, to offer a truly integrated approach. Together, we’ll assess your needs, tailor stretches and breathwork to your body, and support your journey toward greater capacity, calm, and vitality. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Remington Steele Remington Steele, Intuitive Breath Practitioner, Emotional Wellness Coach & Philanthropist Remington Steele is an Intuitive Breath Practitioner, Emotional Wellness Coach, and the visionary founder of Breathe With Rem and We Are The Village – Teen Moms. A philanthropist and author of Breathe With Me, Remington’s work is rooted in healing, empowerment, and generational transformation. As a former teen mother herself, she has turned her personal journey into a mission to guide others through intentional breathing, holistic wellness, and community-centered care.