The Pausecast

Research tells us that cultivating a sense of calm and presence through breathwork, you can make better decisions, communicate more effectively, and lead with authenticity and compassion. Here's a few more research-backed benefits to know about the power of conscious breath: Stress Reduction: Significantly reduce stress levels by activating the body's relaxation response. This can lead to lower levels of cortisol, the stress hormone, and promote feelings of calmness and relaxation. Improved Mental Clarity: Enhance cognitive function and mental clarity. Research suggests that deep breathing techniques can increase oxygen flow to the brain, improving focus, concentration, and decision-making abilities. Enhanced Emotional Regulation: Regulate emotions more effectively. Studies have indicated that mindful breathing practices can help decrease negative emotions such as anxiety, depression, and anger while promoting feelings of positivity and emotional balance. Better Sleep Quality: Promotes relaxation and improve sleep quality by calming the nervous system and reducing bedtime stress. Increased Resilience: Research suggests that incorporating breathwork into daily routines can improve resilience and overall well-being. Enhanced Immune Function: There is evidence to suggest that meditative breathwork can positively impact the immune system. Increase the activity of immune cells, improve circulation, and support overall immune function, helping the body better defend against illness and disease. Yes, please! 🙌🏼 Reduced Blood Pressure: So, my leader friends, do take a moment today to pause, breathe with me, and connect with yourself on a deeper level. Your body and mind will thank you for it. 🌟 #MeditativeBreathwork #HealingTrauma #CEOsuccess In Ep. 141 of The Pausecast... ✅ Discover the power of intentional practice using meditative breathwork how it is 10x more powerful than m🙃ediation alone ✅ Learn the breath pattern: Halo active (2 part breath), blow breath shorter inhale/exhale snapping belly out, top. hold x2) ✅ Discover why it's important to align so that you can show up more in your own empowered leaders self Watch and subscribe on YouTube: https://youtu.be/mQrIq7N5SiA Reading Reference: Pocket Mantras by Tanaaz Chubb --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In Ep. 140 of The Pausecast... - Join a Pause led by Jessica - Jessica's story and her "crisis of purpose" - How to take a long pause from work and feel even more purposeful - How Jessica's book, Reimaging Workplace Well-Being works for culture and purpose - The biggest 50th birthday gift Jessica gave herself in 2021 - The No. 1 Question to ask yourself if you're looking for feel more purposeful and better well-being, and how well-being usually doesn't address it - How to address what can come off as spiritual at work regardless of what you believe or your background - How to support purpose-driven practices from the company / leadership side - How you can honor your spiritual path at work - The 3 things needed to update your corporate wellbeing scorecard Watch on YouTube: https://youtu.be/nzw8zso64c4 About Jessca Grossmeier: Jessica Grossmeier, PhD, MPH is an award-winning researcher, speaker, and author of Reimagining Workplace Well-being. She is a leading voice in workforce well-being and was recently recognized as one of the most influential leaders in health promotion. Jessica currently works with employers and well-being service providers to identify evidence-based practices to support employee well-being and foster a culture of health. About host Rachael O'Meara Rachael O’Meara, MBA, MA, ACC is a leadership and executive coach helping successful leaders learn the proven tools and strategies to rise to their next level of leadership - without the overwhelm. Her previous thirteen years at Google helps her have a pulse on what it takes to be a successful leader as partner of SIC Venture Studio and in her private practice. Her first book Pause was a top business book for your career, and Pause the Journal came out in 2022. She's been featured in the New York Times, WSJ.com, HBR, and on the TEDx stage. Learn more at www.rachaelomeara.com  --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In Ep. 139 of The Pausecast... - What and why you need to know about wEQ as a high EQ leader - The evolution of going from IQ to EQ to wEQ in the workplace, and why wEQ is necessary now more than ever in the business world. - How IQ doesn't cut it anymore as a corporate leader, period. - How EQ doesn't cut it anymore as a corporate leader, but wEQ does. - What systems thinking is, and how to think in terms of systems at work - What the function of a system is and how it has to do with wEQ - The impact you and your team can experience going from EQ to wEQ in the workplace. It's big! --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In Ep. 138 of the Pausecast, I delve into the common struggle of not staying focused as a corporate leader. In other words, stop chasing all the things, aka shiny objects. Are you constantly jumping from one task to the next, feeling overwhelmed by the myriad of distractions at work? I share insights on why we leaders tend to scatter our attention and offer practical strategies for regaining focus and clarity as the leaders we were born, and aspire to be! In this Ep. 138 of The Pausecast... - Discover the underlying fears that drive executive leaders to pursue "all the things" and learn how to recognize and address them. - Explore the importance of being present and how sensory perception can anchor executive leaders in the moment. - Uncover the power of knowing your "why" and how it can guide priorities and actions in the corporate world. - Develop emotional intelligence skills to navigate feelings of fear and uncertainty, paving the way for more intentional decision making and productivity. Join me as I empower executive leaders to break free from the cycle of distraction and step into a more focused, purposeful way of leading. Watch on YouTube: https://youtu.be/JDdfMTNf3dU --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In Ep. 137 of The Pausecast... Join me in this meditative Breathwork Session - 33 minutes of intro, breathing and knowing I've got you and you've got you through the twists and turns of life! What gets to be here today? Our Breath Pattern I'll guide and lead you through: Halo active (inhale nose, exhale mouth audibly) Blow breath (shorter breath in and out thru mouth, snapping belly on the exhale) Halo active Blow breath Top hold Afterwards, notice what feels different for you, and if anything has shifted or change. It's so important to apply the practices that can make us more impactful, better leaders. This is definitely one to try. --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In Ep. 136 of The Pausecast... - Learn why Yoga Nidra is such a great go-to Pause - Lisa's story in the book, "Go!" which is part memoir, part career toolkit, part ethics - How Lisa made her career move from corporate to 'accidental entrepreneur' and founding Minor Guard - an app to prevent humantrafficking. - How Lisa's 2016 plunge into AI as an Intrapreneur at Intel has served her - Digital Device Pauses and what works best and the tech Lisa uses to help her family create rules around digital device pauses. - Why corporate leaders need to know the business value of AI - How to access Lisa's ebook Listen on YouTube here: https://youtu.be/KP89lKdBq3c Other links referenced: Yoga Nidra: https://youtu.be/ApQ9NovgnA4?si=bX4vxPsWSLH4J6m6 Lisa's Free gift: A preview of her book, Go! https://lisathee.com/go/ Why you need to know Lisa: Lisa Thee is a renowned thought leader and expert in the fields of artificial intelligence, career transformation, and ethical technology. With over two decades of experience, Lisa has dedicated her career to driving innovation and empowering individuals and organizations to thrive in an ever-changing world. Lisa's passion for harnessing the potential of AI to create positive change led her to become a sought-after international keynote speaker, inspiring audiences around the globe with her insights and vision. She has been honored with numerous awards, including the "2023 International Impact Book Award" for her groundbreaking book, "Go! Reboot Your Career in 90 Days”, 2023 Gold Viddy award for Long Form Series “Navigating Abroad”, and she is finalist for the 2023 Executive Of The Year - Stevie Awards for Women in Business. As the CEO and Co-Founder of Minor Guard, an AI software company dedicated to online safety, Lisa combines her technical expertise with a commitment to ethical AI practices. She is also known for her work with leading healthcare and technology organizations, including Microsoft and UCSF's Center for Digital Healthcare Innovation. Lisa's TEDx talk, "Bringing Light To Dark Places Online: Disrupting Human Trafficking Using AI," exemplifies her dedication to using technology for social good. She is a respected advisory board member and board director for organizations at the forefront of technology, ethics, and human rights. Connect with Lisa and discover more about her work, insights, and transformative ideas. Join her on a journey of empowerment, innovation, and ethical leadership. Talks about: #AI, #Entrepreneurship, #HumanTraffickingAwareness, #WomeninSTEM, #AIEthics --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

Years ago, this topic scared the crap out of me because I couldn't imagine for the life of me how to show up at work and still show up as a very spiritually connected person at work. Today, I can look back and know that both of these qualities can co-exist and uplevel you as a leader - but we need to know we can show up this way - which is what this episode is all about! In this Ep. 135 of The Pausecast... - Know what a mystic is, and what it isn't - How to apply the same principles of a mystic as a corporate leader - How to step into your greatness and be an even better leader as a result of embracing your mystic side. - Benefits of embracing your inner mystic as a leader, and how it can serve you and your team (and they don't even have to know you think of yourself that way!). Watch on YouTube here: https://youtu.be/OHsYxuJzgWU --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

Ever wonder what you're really telling yourself when you don't feel like learning something new, can't be bothered to develop yourself in some way? 🤔 Tune in to Episode 134 of The Pausecast, because we're diving deep into some juicy topics! 🎧💡 We'll uncover those sneaky limiting beliefs that are holding you back from growth and success. 🚫But fear not! We've got the secret sauce to flip the script and transform your story. 📖✨ Get ready to boost your awareness, presence, and unleash the brilliant leader within you! 💪🌟 Listen up, because it's time to shine and show the world what you're truly made of! 🌈 Don't miss out on this transformative episode - your future self will thank you! 💥🙌 You can Listen to this Ep. 134 also on YouTube here: https://youtu.be/eT6b0zegZWk #ThePausecast #EmpowermentPodcast #TransformationTuesday #BreakthroughBeliefs #ShineBrightLeaders #MindsetMastery #emotionalintelligence #executiveleaders #podcast #pausecast #powerofpause --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In Ep. 133 of the Pausecast... This mantra will help you know that you are ready for the day, and feel invigorated and ready for whatever's on your agenda. - Keep focused with this mantra "I am ready" as we breathe in our integrative breathwork session (< 7 minutes of actual breathing). - Follow the breath pattern of the halo-active (long inhale/exhale) and then the blow breath (short exhales snapping the belly in as you focus on the exhale) - Close out with a few top and bottom holds and reflect on the experience. Watch on YouTube: https://youtu.be/755eAzt5LYY --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In Ep. 132 of The Pausecast... Learn all about the Future of Work and how it rewards a cross-pollinating hive mind & how not to get left behind as a Corporate Leader. - Join Priscilla McKinney on a guided pause visualization exercise - Meet Priscilla, one of five girls and how the pandemic shaped her book and what's next - What collaboration is, and what it isn't - What a good example of a success story is - The 3 essentials required for collaborators - The 7 anchors of collaborations every leader needs to know and so much more! About Priscilla McKinney Priscilla McKinney is a serial entrepreneur with a deep love of residual income and a penchant for jaywalking. Her expertise in strategic content marketing and social media influence for B2B professionals has taken her around the world. She created the SOAR System and gets so excited brainstorming new ways to increase revenue and collaborate that she often forgets to eat lunch. McKinney hosts the Digital Transformation Success and Ponderings from the Perch podcasts. She holds a Bachelors in Cultural Anthropology. Don’t give her caffeine. She doesn’t need it. Grab the book or learn more about Priscilla here or get her free downloads: https://priscillamckinney.com/collaboration-downloads/ Watch this Ep. 132 on YouTube: https://youtu.be/R_QHaPPPIBs --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In Ep. 131 of The Pausecast - Hear about a recent client who makes a great case study for how to navigate change. - What to do when you feel stuck and how EQ can change that - what's your 'brick wall' ? - How to change your narrative to be in your favor instead of against it. - The 3 step recipe to navigate change and come out in front of it more resilient: vision, updated narrative, and support! Have you navigated change? Let me know how it's going - leave me an audio message via Spotify (need to be logged in), or reach out to me on LinkedIn or Instagram. What on Rachael's YouTube channel: https://youtu.be/Tc8BKb_L_zA references: Matt Taylor, Noble Story Group https://noblestorygroup.com/about/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In Ep. 130 of The Pausecast... - Understand why it's a choice to belong - What key aspects contribute to a sense of belonging to foster - What to do differently if you feel alone or that you don't belong. - How highly effective teams are better because of belonging References: Tracy Brower, PhD and her book: The Secrets to Happiness at Work: How to Choose and Create Purpose and Fulfillment in Your Work (A Personal Development Book to Avoid Burnout in Your Career) ⁠https://tracybrower.com/ ⁠ What this episode and subscribe to YouTube: https://youtu.be/vAMCTVgCLhE --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In this Ep. of 129 of The Pausecast... - Learn about the ten things you can focus on this year as a high EQ corporate leader - each one matters and can be a great thing to think about as you embark on this new year! In this episode we get into each one for some thought provoking ideas. Get enough sleep - enough said Have a gratitude practice and you also expressed gratitude to increase productivity and also feel more motivated Celebrate birthdays - there is only one you, and one of each person on your team Use your PTO (paid time off)  Don't eat lunch at your desk. As a leader, it's important to get headspace like we already mentioned and do something different. It's so so easy to eat at your desk especially if your hybrid working or working remotely these days. Stick to it as a plan People will want to be around you and seek out your guidance You can say no when you want. And not feel bad about it You hold yourself whole and complete and see others as whole and complete Your confidence is authentic and real because you value and honor your authentic expression end share it in a way where you help others know you more  Don't take anything for granted Watch this on YouTube: https://youtu.be/PoAwuKdLsJs --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In this Ep. 128 of The Pausecast...join Rachael for an experiential integrative breathwork session that's designed specifically for corporate execs who want to be even more successful... - Learn 2 powerful breath patterns: The Halo Active and The Tri-Active breath and how they can be used together, along with a few top and bottom holds - Adopt our powerful mantra and intro to why this info is so important based on our self-limiting beliefs that we all have. - Write down any insights, aha's or how you feel after the practice to integrate this practice even more and experience even more benefits. Keep this episode on hand for a little refresh or reminder of how powerful your thoughts are, and how it can shift your programming in service to even more success. --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In Ep. 127 of The Pausecast... - Meet Rachael's leadership mentor, Dr. Bob Wright - Join Dr. Bob in his personal mantra pause - Why you need to know your "unfinished business" and what that means - Why the 5 primary emotions are, why they matter and what you need to know about them to have more pleasure - How projections and transferences appear on the job, and how pausing helps - How we tell ourselves if we do or don't matter - Why it's so important to incorporate pausing in work situations - Learn and follow along with the Wright Developmental Model and the 6 levels you may find yourself at based on emotions, existential principles, and developmental stages. About Dr. Bob Wright, MCC A leading thinker in human development, Dr. Bob Wright co-founded the Wright Foundation for the Realization of Human Potential, a 501(c)(3) non-profit dedicated to helping people live their best lives to create a world that works for everyone. He also co-founded and was a Professor of Transformational Leadership at the Wright Graduate University. An internationally recognized visionary, educator, program developer, author, speaker, and consultant, Dr. Bob Wright has been recognized by Crain’s Chicago Business as a top executive coach to leaders and entrepreneurs nationwide. Dr. Wright’s revolutionary Integrative Model of Human Growth and Development provides a practical application of theory into everyday life, helping countless individuals understand themselves, strategize and take action to reach their potential. Called “the most powerful comprehensive model of its kind,” this model formed the core curriculum at the Wright Foundation and Graduate University. Contact him at drbob@judithandbob.com and for more information visit https://drbobwright.com/ Watch on YouTube (and get a visual of the Wright Transformational Model): https://youtu.be/P3F9k5kKTqM --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In Ep. 126 of The Pausecast we are all over how to wrap the year stress free as a corporate leader... - Pause with Rachael to create your next year vision and word - How to pause and absorb the wonder of this time of year and how it benefits you and those around you - How to avoid the pitfalls of the holidays like draining drama and fixed mindset - How bringing in play can set us up naturally to learn and enjoy the holidays - How being more grateful leads to more joy, wonder, and productivity --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In this Ep. 125 of The Pausecast... - We need to be both ordinary and extraordinary and how to straddle the poles of both day to day. - How your ordinary-iness serves you as a corporate leader - Why it matters to show up as your ordinary human self - 3 ways you can be ordinary every day to your benefit - How to show up in extraordinary ways to shine your unique brilliance with others and be even more successful. - How EQ is at both of these poles and why it's important to switch from one to the other! Subscribe and watch this on YouTube: https://youtu.be/o6wa28PNtXw --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

n this Ep. 124 of the Pausecast... - Join Rachael in this integrative breathwork session with our mantra, "new doors are always opening for me" - Experience the benefits of breathwork in the under 7 minute exercise using custom breath patterns and queues led by Rachael New to breathwork? Try it and experience the benefits like... - Alkalizing your blood PH - Anti-inflammatory effect - Elevating your mood - Healing trauma (in the body, emotionally, or mentally) You can find more breathwork pausecast episodes, they are the 2nd Tuesday of each month and a great way to practice embodied leadership and de-stressing techniques. Breathwork has a positive impact on your central nervous system. When you feel stressed, your breath tends to become fast and shallow. This limits the oxygen entering your bloodstream. Your brain tells your body that there is a threat, and your body responds in fight or flight. Watch this on YouTube: ⁠https://youtu.be/I6Ksri0BH_k #breathwork #podcast #powerofpause #pausecast #embodiedleadership --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

with VIP Guest Andrew Duffy, Cultural Architect and Leadership Coach In Ep. 123 of the Pausecast - The not-so-surprising but surprising story of how Rachael met our guest and reconnected - How to define culture in any organization, and what makes a great culture at a company - What culture architects do and what the movement is - How to address cultural toxins / toxicity in the workplace - How to address a culture that isn't ideal - like micromanagement - Call to action: How to implement "contribution pauses" that build trust and develop culture and better relationships at work that can be motivating, inspiring and foster better teams and culture. - Retreat retention vs. smaller ongoing shifts to culture and which is more effective. About Andrew Duffy: Andrew is a vivacious spirit. For over fifteen years, his unique coaching has led people and groups to lives of love, vibrance, peace, play and power. As a culture architect for organizations, Andrew serves to bring more soul to people's work and workplace, catalyzing profound experiences, relationships, and results. Connect with Andrew at andrew@andrewkduffy.com or find him on LinkedIn at: https://www.linkedin.com/in/andrewkduffy/ References mentioned: Podcast: Culture Architects with David J. Friedman: https://open.spotify.com/show/0EJmyEJMwSIj0136z8pPul?si=368a169c51d94345 Podcast: Watch on YouTube: https://youtu.be/Xc5sklEM1VA --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message

In this Ep. of 122 we sit by the fire with Dr. Leslie Carr and Rachael O'Meara host a discussion about the challenges of working and leading people while the world is so totally upside down. In this Ep. 122 of the Pausecast we cover... - The shifting paradigm of remote work vs. return to office (RTO) - How toxic behavior influences how you show up at work - Burnout in the digital age, and how to sustain yourself no matter what's on your agenda - How prioritizing mental health helps the bottom line - from US healthcare costs to hiring and backfill costs. This is THE Episode for leaders who are heading up people operations and supporting the organization to shift and show up in service to the leaders who are ready to feel more empowered and sustained while being great leaders at work. Watch us on YouTube (note this podcast is edited - video is unabridged, podcast is edited so it's more concise): https://youtu.be/geDLY_Uo4PQ --- Send in a voice message: https://podcasters.spotify.com/pod/show/thepausecast/message