Following on from last episode's chat with Sarah we are delighted to welcome Elaine Bonfrer to Rise, to talk with us in more detail about the power of breathwork. Elaine is a therapeutic coach and Owaken Breathwork practitioner, whose passion is empowering the people she works with to heal and let go of whatever is holding them back, to help them connect to their heart wisdom and intuition and so to create ripples of love and impact in the world. As well as sharing her personal story with us, this episode is full of so much practical wisdom and Elaine even generously guides us through a simple yet beautifully powerful breathing exercise.

Elaine's website: https://elainebonfrer.com/

Elaine's Instagram: https://www.instagram.com/elainebonfrer_arise/

Resources mentioned:

Aubrey Marcus: https://www.aubreymarcus.com/

Owaken breathwork: https://www.owaken.com/

Box breathing: https://www.verywellhealth.com/box-breathing-8423967

3-4-5 breath: https://drchatterjee.com/the-3-4-5-breath/

Soberistas sobriety support community: https://soberistas.com/

Elizabeth Gilbert: https://www.elizabethgilbert.com/bio/

Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!

Today we are thrilled to welcome our sober sister Sarah Rusbatch to Rise to chat about her amazing book Beyond Booze: How to Create a Life You Love, Alcohol Free. Sarah is an accredited grey area drinking coach, motivational speaker and now bestselling author who has supported thousands of women worldwide to quit drinking and rediscover themselves as a result. Her brilliant book is an amalgamation of her years of coaching experience and lessons learned on her own sober journey, offering a comprehensive toolkit for anyone looking for ways to self support in healthy and truly nourishing ways. Needless to say this is all right up our street and we absolutely loved catching up with her.

Buy Beyond Booze here: https://www.wob.com/en-gb/books/sarah-rusbatch/beyond-booze/

Sarah's website: https://sarahrusbatch.com/

Sarah's Instagram: https://www.instagram.com/sarahrusbatch/

Sarah's free Facebook group The Women's Wellbeing Collective: https://www.facebook.com/groups/342319476897067/?_rdc=1&_rdr

Resources mentioned:

Love Sober: https://www.lovesober.com/

Hello Sunday Morning: https://hellosundaymorning.org/

Soberistas: https://soberistas.com/

Mindfulness: Finding Peace in a Frantic World by Mark Williams and Danny Penman: https://franticworld.com/

Conscious connected breathwork: https://ibfbreathwork.org/conscious-connected-breathwork/

Breath of fire: https://kundalini.yoga/breaths/breath-of-fire

HOME podcast (Holly Whitaker and Laura McKowen): https://podcasts.apple.com/us/podcast/home-podcast/id1021126077

Barbara Fredrickson's Broaden and Build Theory: https://positivepsychology.com/broaden-build-theory/

Dialectical Behaviour Therapy (Emotional Regulation Skills): https://dialecticalbehaviortherapy.com/

David Goggins: https://davidgoggins.com/

VIA Character Strengths: https://www.viacharacter.org/

Liz's website for the Badass Bookclub: https://lizfolan.com/f/badass-book-club-summer-reads

Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!

Today on Rise, by popular request, we are taking a bit of a retrospective look back at previous episodes and, in particular, our good intentions with the Rise and Shine actions to see if we actually took our own advice and, if not, why not!

Resources mentioned:

Liz's summer challenge: https://lizfolan.com/ and https://www.instagram.com/sunrisesobriety/

The Artist's Way: https://juliacameronlive.com/the-artists-way/

Atomic Habits by James Clear: https://jamesclear.com/books

Tiny Habits by BJ Fogg: https://tinyhabits.com/

The mammalian diving reflex: https://manhattancbt.com/archives/1452/dbt-tipp-skills/

Indistractible by Nir Eyal: https://www.nirandfar.com/indistractable/

Ultraprocessed People by Dr Chris Van Tulleken: https://www.penguin.co.uk/books/451300/ultra-processed-people-by-tulleken-chris-van/9781529900057

Intro/Outro music: Motivational Day by Audio Coffee via Pixabay. Thanks for listening!