Smell the Roses with Steph - Podcast
Hi Gorgeous, I am Steph the host of Smell the Roses.
This podcast is for anyone who wants healthier relationships and a more fulfilling, intentional life.
I dive into relationships, mindset, mindfulness, manifestation, consciousness, and personal growth.
Come with me as I explore into the way we think, feel and relate, shapes everything we experience.
Through real conversation, grounded wisdom and practical tools, this show is designed to help you break old patterns, deepen self-awareness and create relationships that feel aligned and nourishing.
Whether you’re healing, growing or simply seeking more meaning, this podcast invites you to slow down, reflect, and consciously create the life you desire.
I love helping people by spreading love & positivity through sharing my experiences one listener at a time.
Hit the follow button and tune in for new episodes every - Wednesday
I appreciate all your support and so grateful you chose me.
Smell the Roses with Steph - Podcast
What If The Most Productive Thing You Do Today Is Pause
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"Let me know if this episode has helped you"
Your day doesn’t need more noise, it needs a pause you can actually feel in your body. Steph guides you through breathwork session number two, a simple six-minute breathing reset built to help you slow down, reduce your heart rate, and step into the day feeling grounded rather than rushed. If you’ve been waking up already behind, this is a fast, practical way to change the state you’re starting from.
Steph talks about the common trap of doing all the “outer work” like smashing the gym or eating clean, while skipping the inner work that makes those habits sustainable. Breathwork is framed as nervous system regulation, not hype: a way to soothe pressure, ease overwhelm, and support emotional control without burning yourself out. You’ll hear why longer exhales matter, how breath can shift mindset, and what it looks like to move from hustle to healing in real time.
Then Steph drops into a guided breathing practice: arrive, observe, inhale through the nose, exhale through the mouth, and settle into a gentle rhythm of four seconds in and six seconds out. I add cues to unclench the jaw, drop the shoulders, and let tension leave “breath by breath”, plus a simple moment of reflection with your hand on your heart and one question to take with you: what do I need right now?
If this left you feeling calmer and clearer, subscribe so you don’t miss the next session, share it with someone who’s running on fumes, and leave a review to help more people find a daily breathwork practice that actually fits real life.
Welcome And A Reason To Pause
SPEAKER_00Hi, gorgeous. I'm the host of Smell the Roses with Steph.
SPEAKER_01Check the clock, hit the paws, leave the stress behind. We're shifting gears, clearing space inside the mind. From the hustle to the healing, yeah, we know the drill, but life is moving fast. It's time to make it stand still.
SPEAKER_00I'm so glad you're here. This podcast is your invitation to step into a more empowered, confident version of yourself. I'll be sharing my journey of going from rock bottom to becoming the CEO of multiple businesses, a life and breathwork coach, and creating a life I always knew I was meant for. While raising my children and building wealth.
Why Inward Work Beats Hustle
SPEAKER_00Today we're diving into breathwork session number two. This can easily be applied into your daily routine. The biggest mistake people make is to fill their space with nonsense noise. If I told you what you're about to hear will instantly lift you more, help you start your day with your feet planted on the ground, ready to launch into whatever the day brings you. You'll be able to regulate your body, control your emotions, and start your day right with a positive mindset. Do you really think you can afford to miss this episode? Is it worth spending six minutes with me so I can help set you up for a more relaxed, open, and focused entry into wherever your day is headed. Alright. Thank you for showing up for yourself and being here with me. Taking time out to practice in this breathwork session is a great way to start working on yourself from the inside out. A lot of people think by going to the gym and pumping weights is going to help mentally, or eating healthy is going to change their life forever. These two things make a huge impact to a healthier lifestyle. However, most people forget to put the inward work in which I can guarantee you, if you master this and practice this daily breath work with me, you will live a healthier life, which is more sustainable and achievable long term than the two other options majority of people follow in today's society. Breath work does not contribute to burnout, it appeases it, reduces it, and is proven to offer more health benefits through regulative breath than training to run a marathon does. Sometimes when we are feeling pressure, rushed, and overwhelmed, all it takes is to self-regulate, breathe, and regain control of your body, mind, and soul. I will take you through a simple daily breath work to help you slow down, reduce your heart rate, and be in a more controlled, regulated, calm state. At the end of this session, you will feel more relaxed, centered, and prepared to take on whatever comes your way with a clearer understanding and positive mindset. I promise this episode will leave you feeling better than when you started. Let's begin.
Guided Breathwork Begins
SPEAKER_00Take a moment just for you. Wherever you are, gently pause. If you can, close your eyes or soften your gaze. Let's begin by arriving. Notice your body, notice your breath just as it is. No need to change anything yet. Just observe. Now gently inhale through your nose and exhale out of your mouth. Again, slow inhale and a soft releasing exhale. Let your shoulders drop, feel your jaw unclench. Let your body know it's safe to slow down. We're going to move into a gentle rhythm. Inhale for four seconds, two, three, four, exhale for six seconds, two, three, four, five, six. Again, inhale, exhale. Keep this going at your own pace. Longer exhales, letting your body soften with each breath. As you breathe, imagine the tension leaving your body. Anything you've been holding on to, anything you've been carrying, you don't need to hold it right now. Let it go breath by breath. If your mind wanders, that's okay. Just come back to your breath, back to this moment. Inhale, gently filling your lungs. Exhale, releasing, softening, letting go. Now begin to notice a shift. Maybe your breath is slower, your body a little lighter, your mind quieter. You're not rushing, you're not behind. You're right here where you're meant to be. Take one deeper inhale through your nose and sigh it out through your mouth. Again, inhale and exhale and let it go. Now return to a natural breath.
Hand On Heart And Check In
SPEAKER_00Place your left hand on your heart and notice you created this pause, you allowed yourself to reset. Before we finish, gently ask yourself, What do I need right now? No pressure, just notice what comes up. Take one final slow inhale and a long grounding exhale. When you're ready, slowly open your eyes. Bring yourself back to this present moment. Welcome the new version of yourself back. A little calmer, a little clearer, a little more you. And remember, you can come back to this anytime you need.
Closing Words To Carry Forward
SPEAKER_01From the hustle to the healing, yeah, we know the drill, but life is moving fast. It's time to make it stand still. To take a breath, the rhythm take hold. We're turning every day. Let's get into it.