Exhale with Kathy & Mike is a podcast about breathwork, nervous system regulation, and learning how to respond to life with greater calm, clarity, and intention.
Join Kathy and Mike as they explore the science and practice of using your breath to change the way you experience stress. Through honest conversations, personal stories, practical tools, and guided practices, you'll learn how to better regulate your nervous system and bring more awareness to the way you think, feel, and respond.
From stress and sleep to relationships, parenting, performance, personal growth, and life's biggest transitions, Exhale takes powerful concepts out of theory and puts them into practice.
Because understanding your nervous system is one thing. Learning how to work with it when life actually happens is another.
Take a breath. Come back to yourself. And learn how to exhale.
Curious about microdosing psychedelics? Wondering what people actually experience when taking small amounts of psilocybin mushrooms or LSD, and what the research says?
In Episode 9 of Exhale with Kathy and Mike, we open up about our personal experiences with microdosing, from navigating stressful days and parenting young children to exploring creativity, self-awareness, and emotional well-being.
Kathy shares how her relationship with microdosing has evolved since 2018, including her experiences with irritability, perimenopause, and the inner critic. Together, we discuss the Fadiman protocol, the importance of journaling and setting intentions, and stories from people who have participated in our guided microdosing groups.
We also explore the difference between personal experiences and scientific evidence, why microdosing isn't appropriate for everyone, and how greater self-awareness can influence the choices we make in everyday life.
Whether you're simply curious or have been hearing more about microdosing, this conversation offers an honest look at what we've experienced, what questions remain, and why approaching the topic thoughtfully matters.
Learn more about microdosing through our free mini-course. Check the episode show notes for the link.
Disclaimer: This conversation is for educational purposes and shares personal experiences, not medical advice. Research on psychedelic microdosing remains limited, and these substances may carry psychological, medical, and legal risks.
28 Oct 2026
Noses are for Breathing, Mouths are for Eating
Have you ever snapped at someone you love, reacted to a stressful message, or said something in frustration that you later regretted? You're not alone. The good news is that learning to respond instead of react is something you can practice.
In Episode 8 of Exhale with Kathy and Mike, we explore how to create space between what happens to you and how you choose to respond. From parenting young children and navigating difficult conversations to managing everyday stress, we share our own experiences with emotional reactivity and the practices that help us become more intentional.
We discuss how stress affects your breathing and nervous system, why reacting at the height of emotion can lead to regret, and how simple tools like conscious breathing, journaling, meditation, and setting daily intentions can help you approach challenging moments with greater patience and clarity.
You'll learn why even a short pause can make a difference, how to recognize your emotional triggers, and how to practice responding from the person you want to be rather than reacting from the stress you're experiencing.
Because the goal isn't to never feel frustrated or overwhelmed. It's to become more aware of those moments and give yourself the opportunity to choose what happens next.
👉 Join our Free Live Breathwork Hour: https://www.terranuma.co/reset
Take a breath, create some space, and come back to yourself.
Exhale with Kathy and Mike is a podcast about breathwork, nervous system regulation, stress management, and living with greater intention.
21 Oct 2026
What is Hormesis? How Intentional Stress Builds Resilience
What if a little intentional stress could help you respond differently when life gets overwhelming?
In Episode 7 of Exhale with Kathy & Mike, we explore hormesis—the idea of using short-term, intentional stress to build resilience. From cold showers and ice baths to exercise and breathwork, we share how choosing to do something uncomfortable can change the way we experience everyday challenges.
Kathy shares how she uses cold showers to shift her mood after a difficult night's sleep, while Mike explains what happens when the body encounters cold and how connecting to your breath can help you stay grounded during discomfort.
In this episode, you'll learn:
What hormesis is and how intentional stress differs from everyday stress
Why Kathy and Mike regularly practice cold exposure
How breathing through discomfort can help you respond more intentionally
The connection between cold exposure, the nervous system, and the stress response
How to try their 30-second cold shower challenge
RESOURCES MENTIONED IN THIS EPISODE
🎥 Mike's Guided Cold Shower Challenge
🎵 The Pain of Discipline Is Better Than the Pain of Regret — Yoshi 2.0
PRACTICE WITH US
👉 Join our Free Live Breathwork Hour:
https://swiy.co/_sOJ (https://swiy.co/_sOJ)
YOUR CHALLENGE
Try ending your regular shower with a brief period of cold water, if cold exposure is safe for you. Focus on your breathing, notice how you respond, and share your experience with us in the comments.
Cold exposure isn't suitable for everyone, particularly people with certain heart or circulatory conditions. Consult a healthcare professional if you're unsure.
Remember: Don't let stress take your exhale.
14 Oct 2026
Balancing Marriage, Parenting, and Business Together
What if the life you truly wanted looked completely different from the one you thought you were supposed to live?
In Episode 6 of Exhale with Kathy & Mike, Kathy and Mike take you behind the scenes of their unconventional love story—from meeting at a food event in New York City to building a marriage, raising two young children, running a business together, and creating a home surrounded by nature.
They share how breathwork, personal growth, entrepreneurship, and a shared sense of purpose brought them together. You'll hear how the pandemic changed their relationship, why they decided to leave city life behind, and how getting clear on their values helped them create a lifestyle that works for their family.
Kathy and Mike also open up about the practical systems that make their life possible, including weekly scheduling, morning exercise, meal planning, family dinners, and protecting time for the people and things that matter most.
At the heart of this conversation is a simple invitation:
Give yourself permission to dream about the life you actually want—and start creating it intentionally.
👉 Join our Free Live Breathwork Hour: https://www.terranuma.co/reset
7 Oct 2026
How to Sleep Better: Sleep Deeper with this Breathwork
Ever feel exhausted all day, only to get into bed and suddenly find that your mind won't turn off?
In Episode 5 of Exhale with Kathy & Mike, Kathy and Mike explore why preparing for better sleep doesn't necessarily begin when your head hits the pillow—it starts with how you move through your day.
After a rough night of sleep herself, Kathy shares what she does the next morning to reset, while Mike explains why checking in with your breathing throughout the day can make it easier to settle down at night.
They also get into their own nighttime routines, racing thoughts, journaling, screen time, hydration, nasal breathing, and the small habits they use to transition from a busy day into rest.
Then Mike guides you through a simple 4-7-8 breathing practice you can return to before bed or when you wake up in the middle of the night and have trouble falling back asleep.
You don't need a perfect nighttime routine. Sometimes you just need a few simple tools to help yourself slow down, reconnect with your body, and prepare for rest.
Ready to practice with us?
👉 Join our Free Live Breathwork Hour:
https://www.terranuma.co/reset
30 Sept 2026
The Science of Breathwork: When Woo Woo Meets Reality
What happens when the "woo" of breathwork, meditation, and manifestation meets what we can actually experience, practice, and measure?
In Episode 3 of Exhale with Kathy & Mike, Kathy and Mike explore one of their favorite conversations: the space between spiritual experience and physical reality.
They unpack some of the unusual experiences people report during breathwork and meditation, why Mike gets frustrated when teachers tell people what their experience must mean, and why Kathy believes your internal experience is ultimately yours to interpret.
The conversation moves into intention, visualization, manifestation, altered states, flow, and the role of actual practice. Mike also explains why he believes manifestation without action leaves out an essential part of the equation: the work.
Kathy then shares one of her most personal "woo-woo" experiences—an experience during a session with a Reiki teacher that she describes as revisiting and comforting a younger version of herself. Importantly, she frames this as her own subjective experience rather than something they promise breathwork will produce for someone else.
Finally, Mike guides you through a breathing practice combining nasal breathing, humming, and intention—bringing the episode's two worlds together through practice.
Ready to experience the practice for yourself?
👉 Join our Free Live Breathwork Hour:
https://www.terranuma.co/reset
30 Sept 2026
Stop Reacting, Start Responding: Create the Space Between
Have you ever reacted in the heat of the moment—only to wish you had handled things differently?
In Episode 2 of Exhale with Kathy & Mike, Kathy and Mike explore the difference between reacting and responding, and how creating even a small amount of space can change the way you show up during stressful moments.
Through honest stories about parenting, relationships, teaching, work, and everyday triggers, they share how they practice pausing before responding—especially when emotions are running high. For Kathy and Mike, the goal isn't to avoid difficult feelings. It's to become more conscious and intentional about what happens next.
You'll learn how breath, intention, meditation, journaling, and intentional resets can help create that space. Kathy and Mike also introduce a simple practice: exhale what is stressing you and inhale your intention—a way of reconnecting with how you want to show up in the moment.
The episode finishes with a guided 4-4-4-4 box breathing practice that you can return to whenever you need a moment to reset and respond more intentionally.
Ready to practice with us?
👉 Join our Free Live Breathwork Hour:
https://www.terranuma.co/reset
30 Sept 2026
How to Meditate: Can't Meditate? That's What I Thought
Have you ever tried to meditate only to find yourself distracted, restless, or wondering if you're doing it right?
You're not alone.
In Episode 4 of Exhale with Kathy & Mike, Kathy and Mike explore why traditional meditation can feel difficult—and how breathwork can give an active mind something to focus on.
Mike shares his own experience struggling to sit still during meditation and why breathwork eventually became his path into the practice. Kathy explains why she prefers guided meditation and how having someone lead the breath can help her move out of constant thinking and become more present with herself.
They also explore how they use meditation for visualization, intention setting, self-reflection, mental rehearsal, and creating space to understand what they actually think and feel.
Then Mike guides you through an extended breathing and meditation practice designed to help you move out of your head, into your body, and experience the practice for yourself.
If you've ever thought, "I'm just bad at meditation," this episode is for you.
👉 Join our Free Live Breathwork Hour:
https://www.terranuma.co/reset
30 Sept 2026
Nervous System Regulation 101: Protect Your Exhale
What if one of the simplest ways to change how you respond to stress is something you're already doing all day long—breathing?
In Episode 1 of Exhale with Kathy & Mike, Kathy and Mike explore how your breathing patterns can influence the way you experience and respond to stressful moments.
Through stories from parenting, childbirth, teaching, training, panic attacks, and everyday life, they share how breathwork has become a practical tool for creating space between a trigger and your response. You'll also learn why they describe the breath as a "remote control" for the nervous system.
Mike breaks down three foundations of better breathing—nasal breathing, diaphragmatic breathing, and slowing your respiratory rate—before guiding you through a simple 2-minute 4–6 breathing practice: inhale for four seconds and exhale for six. These are the three mechanics and breathing practice taught directly in the episode. Pasted text Pasted text
The goal isn't to eliminate stress. It's to develop another way of meeting it—one breath at a time.
Ready to experience it for yourself?
👉 Join our Free Live Breathwork Hour:
https://www.terranuma.co/reset
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