Ep.45: Empowering Wellness through Breathwork

EP 45 Empowering Wellness through Breathwork, Balance, and Holistic Healing

In this episode of Chakras & Chardonnay,  Maria Mayes welcomes Brittany Cano, founder of Holistic Nurse Coaches, a nurse-led holistic wellness company.  Brittany is dedicated to guiding others in prioritizing their wellbeing, enabling them to fulfill their life's purpose with peace and passion. She holds a Bachelor of Science in Nursing and is certified as a life coach, personal trainer, health coach, EFT practitioner, Reiki healer, and yin yoga instructor. Brittany combines her background in critical care nursing with expertise in holistic wellness, focusing on the connection between mind, body, and soul. Brittany and Maria discuss the  simple yet effective techniques like the double inhale and exhale breath to manage stress and activate the parasympathetic nervous system, promoting a sense of peace and well-being.

Brittany also explains her holistic approach to health, emphasizing the importance of balancing the physical, mental, emotional, and spiritual aspects of life. She highlights the benefits of practices like EFT tapping, gentle yoga, and mindful walking for those in a state of sympathetic dominance. The episode delves into the empowerment that comes from self-regulation and the transformative impact of breathwork on personal relationships and overall wellness. Brittany also shares her personal journey of quitting alcohol, offering insights into mindful consumption and the importance of listening to one's body.  

To connect with Brittany: holisticnursecoaches.com and @holistic_nurse_coaches

Learn more about Maria and her work at Take5.Health and subscribe to receive tips and free Guided Meditations each Wednesday. Connect with Maria on social: 
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Transcript

Maria Mayes: [00:00:00] Welcome back chakras and chardonnay listeners. I'm so excited. Today. My guest is Brittany Cano and she is the founder of faithful fitness by Brittany and holistic nurse coaches. And she's got a true passion for guiding others to prioritize their wellbeing so that they can fulfill their life's purpose with peace and passion.

So in alignment with chakras and chardonnay, so through medicine, movement, and mindfulness, she guides you in ways to heal and elevate mind, body, and soul. And Brittany also holds a bachelor's degree in the science of nursing and is a certified life coach as well as a personal trainer, health coach, EFT and mindfulness practitioner and Reiki healer and yin yoga instructor.

So her holistic wellness programs, classes, and retreats, she uses her background as a critical Care nurse of 13 years combined with her expertise in holistic wellness and somatic training to truly bring you transformation that is enjoyable. [00:01:00] And this is very important people sustainable. So I'm so grateful to have you on the show today.

Uh, Brittany, thank you so much for joining me. 

Brittney Cano: Happy to be here, Maria. Thank you. 

Maria Mayes: Share with us a little bit about what well being tips do you have offered the listeners that they can put into action today? 

Brittney Cano: This is one of my favorite ones because it's so simple and it's that double inhale through the nose and a nice big expansive exhale through the mouth with a sigh.

You might notice when you're stressed, you already already. So I always encourage people to do this a few times throughout the day when you're not stressed so that you have that neuroplasticity or call this when you are stressed. So I can, uh, we can do a couple of rounds of that. So yeah, double nail through the nose.

Okay. And then big exhale.

Feels good to sigh. It does, [00:02:00] it activates the vagus nerve and, uh, parasympathetic nervous system. I love that one. Mm-Hmm, . 

Maria Mayes: Beautiful. Should we do it a few more times? Do you wanna lead us through it a few more? Yeah, let's do it a few more 

Brittney Cano: times. A big full inhale in through the nose.

And exhale out, do the mouth, let the belly fall on that exhale. And on the next inhale, see if you can drop those shoulders. Relax them and let that breath really go down into the belly on the inhale.

And then let the exhale be with the sigh, completely emptying those lungs.

And you can let your breath come back to its normal flow. It's a great breath to practice regularly. I feel more [00:03:00] relaxed 

Maria Mayes: already. I do too. And I'm sure listeners feel the same. So it's such a beautiful thing to have the awareness to just be able to pause. When we need to write and, and put into practice, just a few breaths.

I mean, it changes everything. Thank you for sharing. It really does. So 

Brittney Cano: simple. It's free and yet so transformative. 

Maria Mayes: Absolutely. So tell us a little bit more about how you leverage that with the clients that you work with and with the services that you offer Brittany. 

Brittney Cano: Yeah, so I worked through a holistic approach.

So I practice from the biopsychosocial spiritual model. So the physical, our physical health, our mental health, emotional, spiritual health, as well as like our social life. So that includes our relationships. Everything that goes around in our, in our personal life as well, because everything is connected.

So when I work with a client, typically, the clients I work with are in sympathetic dominance. So [00:04:00] they're on the go all the time. Um, heightened. Heightened sense of responsibility and in that fight, flight or freeze. And so much of the time, people don't even know that that's what's going on because it's the normal, right?

We've lived that way for so long. So techniques like the breath that we just practiced are really great for creating that harmony in the body. It's simple, but it's, I'm telling you, as you already know, I'm sure Maria, it's really transformative. And we can start that relationship with our breath. And then from there, we really deepen our relationship with ourselves.

For sure. For sure. 

Maria Mayes: Yeah. And I think, you know, for any listeners who maybe aren't familiar with the sympathetic side of the nervous system, that's our mobilization. Right? So how do you, how do you help someone who's been in that state of just fully mobilized and always in action and always going, going, going, doing, doing, doing.

How do you [00:05:00] help them step into being in addition to the breath? I think breath is probably one of the most easiest ways to get there. Right. But share a little bit more about, uh, where or how you help people get there when they're in that constant sympathetic overdrive. 

Brittney Cano: Yeah. I tend to, I tend to lean that way myself.

So I think because I'm so familiar with being in survival mode or on that go, go, go, I need to produce, I need to do, I need to make all these things happen. It's so easy for me to recognize and support people who are in that situation. So much of it is first, uh, to feel comfortable with a person that you're working with.

I say this often that we heal at the rate that we feel safe. 

Maria Mayes: So if 

Brittney Cano: you don't feel safe or something feels so overwhelming, it's so hard for us to really do any deep and healing work. So you know, meeting whoever I'm working with, where they're at. And for some people, let's say medical use meditation for an example.

Sometimes meditation [00:06:00] is extremely hard and challenging. And it's, it's. Not even a great tool for people. I feel like sometimes when they're so wound up, right. When we're so in that fight, flight, or freeze or that going and getting things done, that something like tapping EFT, tapping emotional freedom technique, where we get more into our body or gentle yoga or mindful walking, these kinds of things where we're still doing some movement, um, we're kind of beating ourselves where we're at, but also can have that.

possibility to create harmony. So to also activate the parasympathetic, which is the rest and digest. We, both parts of the nervous system, so important, but we want them to be in harmony as opposed to one being, you know, way, way dominant compared to the other. They're one totally shut down. 

Maria Mayes: Beautiful. How, um, or how long would you recommend?

So with the, the two inhales and that long side of the exhale with [00:07:00] that particular practice, what do you suggest? You know, if someone's just starting out, uh, what should they aim for? How, how should they put that into play? 

Brittney Cano: Great question. I say do it anywhere from two to five times, a few times throughout the day.

So maybe first thing when you get up in the morning and then go ahead and do it around lunchtime and maybe around bedtime and then whenever you start to feel like Oh, I'm feeling like I'm under a lot of stress. Let me do a couple of those breaths. There is a potential because it does activate that relaxation part of our nervous system.

If you do a lot of them, you might feel, oh, I feel so relaxed now. Um, so doing a few of them, they're also a great 1 to do you after you've done an intense workout to help balance because you. You know, during a good workout, your sympathetic nervous system is going, which is excellent. And you're getting all those benefits of the workout.

And you also want to help bring yourself back into that homeostasis. So this can be a great, um, round of breath to do maybe [00:08:00] five, five times after you've done an intense workout. 

Maria Mayes: Beautiful. Those are great tips of how to apply that throughout the day. And I'm just curious if you don't mind expanding a little bit more for the listeners on since you have this background of coming out of.

a critical care nursing background. I think that is a perspective that is different from a lot of folks that are out within, I would say the wellness community, right? So you have this unique perspective there. How, how has that changed your life or how do you bring that into your communication with clients after having been in that, that field for over a decade?

Brittney Cano: Oh, I love that. I love that. Well, we're going to nice. You definitely taught me that the, the human beings are so resilient. So, even if you're somebody listening and you're in a spot where you feel like, I just, I don't even know if I can get up out of this or, you know, you can, I've just [00:09:00] seen it so many times and times again.

I always say the human. The human being, the human body wants to live. It's incredible the resiliency of that. And I would also say that so many hospitalizations, so many of my patients could have avoided being in there had they taken better care of themselves, like a vast majority of them. It was either from neglect or abuse.

So when I do work with clients now, we're not in the hospital. It's really focused on That well being promotion piece. And if they, let's say they are on medications, because a lot of us are on medication. How do we manage the medicine? How do we manage the disease process? Is there the potential to get off of this prescription medication?

Is this a disease that we can actually, you know, reverse, which is also again, very possible in a lot of situations because the human body has that innate ability to heal. I 

Maria Mayes: love that resiliency and that innate [00:10:00] ability to heal. What a beautiful gift to have that perspective as you're working with clients and encouraging them.

Um, wow, I just, I think it's, it's so beautiful the way you incorporate the breathing practices and help clients get into that parasympathetic state. I really, I really would love to explore a little bit more on that if you don't mind in terms of where as we're, let's say we're, we're doing these breathing practices, just because this is kind of a joint passion.

I'm very passionate about the breath as well. So super curious on your perspective on it. As we start to dabble in these different techniques, are there things that you find are kind of common outcomes or, um, What do you see in terms of change in your clients as they start to incorporate these practices in the way you described them daily throughout the day as needed, as you get your day started after you work [00:11:00] out all the different times?

Brittney Cano: People are more empowered. Yeah, people are definitely more empowered. I think they feel, you know, I have more control over my state, which is a really beautiful thing that we have that innate ability to also create that inner safety. And I think for so many of us, when we get that, there's ways in which we can self regulate.

It's. Very empowering and very therapeutic. I also see people using that, you know, the breath, there's so much to it. We get to know ourselves more intimately, know what's going on in our minds and our bodies, and we can use it as a tool as well to like pause. So I've seen it show up in vast improvements in relationships as well.

Because if you think about from a state of us being regulated, um, or if you want to use another word for regulated, feeling centered, feeling calm, being in control of our own reactions, we're able to take those breaths instead of maybe [00:12:00] saying something, fleeing the room, we can, you know, anchor those feet into the ground and then decide.

All right. How do I want to proceed from from here? 

Maria Mayes: So 

Brittney Cano: I've seen that be such a great, beautiful segue to so many things. And once people feel more connected to their breath, then I see it influence their choices because they have that deeper connection to themselves as well. 

Maria Mayes: Wow, that's amazing. That's if that's not motivating for our listeners to step into a practice of breath work.

I don't know what it is. I mean, resiliency, empowerment, creating that inner sanctuary and improving our relationships, all of it within the simplicity of the breath. I love that. 

Brittney Cano: Yeah, and then, you know, because you said you're you teach a lot of breathwork yourself. Maria is there's a lot of physical benefits to it as well.

Like, we're actually exercising our heart and our lungs in a really healthy way. We can have the ability to change our pH level with the way that we breathe. Like, it's really an [00:13:00] amazing free. Tool that has so, so many benefits. Obviously it keeps us alive. It's a pretty darn good thing. Yeah. 

Maria Mayes: Yeah. No, I love it.

I love it. I think it's one of our most powerful medicines for sure. Yeah, 

Brittney Cano: it is. 

Maria Mayes: Oh, thank you for sharing that. So before I have one more question for you, but before I ask you that, how can our listeners get ahold of you and work with you directly? 

Brittney Cano: Thank you so much. Yes. You can visit my website. I actually have a free gift that includes a guided process.

So it includes a EFT process on elevated wellbeing. If you visit holistic nurse coaches. com, and then you can find me on social under Brittany Cano or under holistic nurse coaches as well. 

Maria Mayes: Beautiful. So those links will be all in the show notes so that you can just click through the links to get to.

Brittany. And now, Brittany, I'd love to know if we can pivot this conversation into one about wine, what type of wine you like [00:14:00] to mindfully enjoy. 

Brittney Cano: I actually did a challenge about a year and a half ago and quit drinking. But before that, I would love a good glass of Chardonnay with my husband. We'll still sometimes fantasize about it.

Uh, so now my alternative is like sparkling water and kombucha, which I know all the wine people love. And people are saying, that's not, but that's my ultimate of go to. No, I love it. That 

Maria Mayes: is so I, when I have, um, so I, part of the intention of this podcast is really to help people explore mindful consumption.

And that includes mindfully choosing not to consume any alcohol. Right. And so I know when I'm having weeks where I don't consume any alcohol, Pellegrino with some lime or some fruit is my go to. And so. Especially you put it in a nice glass and it's like. 

Brittney Cano: Very enjoyable. 

Maria Mayes: Yeah. So are, are you comfortable with sharing a little bit more about your journey into that?

Like what prompted that challenge and what I would love to. Yeah. I [00:15:00] would totally 

Brittney Cano: love to. So back in 21, was it 21 back in 22? Yeah. The beginning of 22. Cause I'm over a year now, a year and eight months, I did a hundred day fitness challenge. And so during that challenge, we're coming off the holidays. I'm like, you know what?

I'm going to just take a break from drinking Good thing to do after the holidays. So I had all this mind chatter. What am I going to do when I get done with the challenge? Am I going to go back and just drink on the weekends? Am I going to go back and only drink on special occasions? Occasions. I contemplated the idea of what if I just quit drinking and it was so quiet and peaceful and I'm like, oh, there's my answer.

And so off and on throughout probably the previous eight years, I take breaks from drinking and contemplated back and forth, quitting. So I ended up quitting, but for me personally, it's been a really great choice because I felt like I was tired, you know, after I'm a beer, it was a beer drinker. So I'd be tired after a couple beers and just chasing my energy a lot.

And I felt [00:16:00] personally, I felt conflicted. And in the past, I did have struggles like where I definitely would. Have times where I drink too much. So it was really, I think just a perfect time for me to say, you know what, I think that I've drank enough in my life and I'm ready to take this break. And so since then, I, it's been such a great choice for me personally.

Maria Mayes: That's beautiful. And I loved how you described for our listeners, that process of just tuning in to listen to that answer. And the answer came to you viscerally. It was that sense of peace. And so. That's such a huge tip for listeners to just that process of sometimes with the noise in the world, we can't get those answers.

Right. But as you just shared, if you get quiet and tune in, then oftentimes it comes as a sensation of feeling in the body. And how amazing is that for you, honoring that and stepping into that life of without alcohol and enjoying every minute of without it. So I love that you shared that for us. 

Brittney Cano: Thank you.

[00:17:00] Yeah, in the beginning, there was, you know, that learning curve, I would say, because especially here in Florida, there's obviously there's a party for everything. It's happy hour all the time. Sure. But then you, as you know, that everything you experienced with alcohol, besides tasting the wine, of course, you know, and those things you can still experience.

So yeah, it's been a really beautiful journey and asking powerful questions. Like you said, you feel, you know, having that visceral feeling and, and looking at how we're asking the questions to ourselves. One of the questions I love is, does this serve my highest good? 

Maria Mayes: I love it. It served me. I love it. And the fact that you're honoring what does and doesn't, which in this case, doesn't right.

And there's many times, you know, even though I still consume wine, obviously it's part of, uh, um, you know, what I share in this journey that I've been through has gone from self medicating with wine to now being able to, [00:18:00] after stepping into my meditation practice, being able to revisit it now in a mindful.

way. And that's one of the things that I always ask within my, uh, five step mindful tasting process is what's the intention behind the sip, right? So beautiful. That's so 

Brittney Cano: powerful. 

Maria Mayes: Yeah, it really is. So these powerful questions. Wow. Awesome. Well, thank you for sharing a tip, a tip and a bonus tip. That was beautiful.

Thank you, Marie. I appreciate it. Yeah. So many things that, uh, listeners can put into action today. I appreciate your time and everybody who's listening. Take those words, ask yourself some powerful questions, leverage the breath and the links will be in the show notes to get a hold of Brittany and work with her directly.

So thank you so much. 

Brittney Cano: Thank you. Everybody have a blessed day.