Just Fucking Breathe
by Gina Rollo White
Ever been stressed out and told by someone to "just take a deep breath" and thought, yeah . . . no. Sometimes focusing on your breath is the exact wrong move. And honestly - it's not that serious. There are a lot of ways to calm your nervous system that don’t involve sitting perfectly still or pretending you’re calm. You can listen, sense, imagine, move, swear a little - or yes, if it works for you, you can just fucking breathe. Stress is personal and so is regulation. This podcast is about offering options, real regulation tools for everyday humans. mindfuljunkie.substack.com
Episodes
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Intention Matters - Even If It’s Woo-Woo
I’m not a woo-woo person. I think we’ve all established that. And the whole “let’s sit down and set your intention” (said in a really soft low voice) never hit for me. No shade if you love it, it just always felt a little out there for me. But I’ve been surfing lately. (A bit old to start - but -...
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The Listening Reset | JFB E11
(Public Service Announcement - the video starts a little slow because for some reason I could not remember what I wanted to say - HA! But it picks up - promise) I have NO SENSE OF DIRECTION. I get lost a lot. And when I get lost, I kinda loose it. My brain shuts down, and then I get overwhelmed,...
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Hate the Body Scan? Practice in the shower.
I was in Jr. High (maybe 7th grade) and had a horrible back problem for the entire year. I could not participate in regular PE classes, so I was put into special ed PE (that’s what it was called - not sure what it’s called today). Our teacher had us do all sorts of games in the gym, just nothing...
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4-7-8 Breathing for Anxious Moments
4-7-8 breathing is great to practice while feeling anxious or during overwhelming moments (actually - it can really help in almost all situations!). It quickly helps you to regulate and resets. It works by: * giving you something other than your “crazy” thoughts to focus on, * redirecting your…
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Just F'ing Breathe | Episode 9 | New Digs & Fixing A Possible Issue
New background - same me. And. Need to do something about title of my book - may be a strategic error on my part. And. I'll read the book to Y'all soon :) Thank you for tuning in! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes,...
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Just F'ing Breathe Podcast | Episode 8 | It's Not All About The Calm!
I’d love to say I live in a state of calm and peace all day, every day. But that’s not my reality. For a long time, that idea was a huge barrier to entry when it came to meditation. The mental friction made it feel insurmountable, so my thinking was: why even try? What I eventually learned is…
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Just F'ing Breathe Podcast | Episode 7 is live
What does it mean to "pay attention" and why don't we get more instruction on how to do this? Try this mindfulness intervention to help fine tune attention by using sounds to gather, focus and direct "paying attention". Mindfulness Intervention ~ Listening Focusing, bringing awareness to the task...
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Just F'ing Breathe Podcast | Episode 6 | Motion is Lotion
NEW EPISODE | Just F’ing Breathe Podcast | Episode 6: Motion Is Lotion Sometimes moving your body helps release stress. I’m not saying go for a run, do yoga, or knock out some squats (although -- not bad ideas if that’s available to you). I’m talking about simple movement. Because it’s not just…
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Just F'ing Breathe Podcast | Episode 5: Shapes | Gina Rollo White
Breathing and sensing tools to help manage your nervous system. This episode uses the breath, following specific patterns, when regulating is difficult. Use this in the moments of chaos, and also in between all the other moments. JFB This is a public episode. If you would like to discuss this…
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Just F'ing Breathe Podcast | Episode 4: METTA | Gina Rollo White
Today’s Just F*****g Breathe podcast is about training for happiness.And yeah - - that might sound strange at first. But sometimes… you actually do have to train for happiness. One way to do that is by deliberately thinking about things that make you feel good - - and think about them over and…
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JFB Podcast | Gina Rollo White | Episode #3
Have you found your perfect stress-reducing tool yet? Your perfect mindfulness practice? (It kind of feels like a moving goalpost, right?) I’ll argue there is no perfection. Shocking, I know - I’m not the first to say it. So, with perfection off the table, I’m offering you something new. Or maybe...
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JFB Podcast | Gina Rollo White | Episode #2
Sometimes taking a breath is not the right move to help you find balance - so you have to pivot to something else. The “something else” can be so many things. And when you practice them, you are sure to relate to the fact that some tools suck, some are awesome, and some are just average. You…
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Just F*****g Breathe Podcast
~ Just.F*****g.Breathe ~ Today's episode | Breathing - it only takes a few minutes. And it's not that serious - so don't freak out. You're already breathing (big assumption - I know), so it's not a far leap. You can listen at home - before the day starts, at work during stressful moments, at the...
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Just F*****g Breathe Podcast | Gina Rollo White
Let’s do this - it’s time to start regulating your nervous system. Welcome to Just F*****g Breathe, a podcast that looks at different ways to balance your nervous system by practicing tools in real time and figuring out what actually works for you. Stress is personal. The tools that help regulate...
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JFB - It's Personal
Why this podcast? Stress is personal. So are the tools to mitigate. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit mindfuljunkie.substack.com
About this show
Ever been stressed out and told by someone to "just take a deep breath" and thought, yeah . . . no. Sometimes focusing on your breath is the exact wrong move. And honestly - it's not that serious. There are a lot of ways to calm your nervous system that don’t involve sitting perfectly still or pretending you’re calm. You can listen, sense, imagine, move, swear a little - or yes, if it works for you, you can just fucking breathe. Stress is personal and so is regulation. This podcast is about offering options, real regulation tools for everyday humans.
mindfuljunkie.substack.com
Hosted by
Gina Rollo White