Description

What if one of the most powerful self-care tools was already within you—waiting to be noticed, honoured, and used with intention?
 
In this deeply calming and insightful conversation, Carol Segal joins Professor Narelle Lemon to explore the transformative potential of conscious breathing as a sustainable self-care strategy for women.
 

A PhD candidate at Edith Cowan University and a member of the She Speaks team, Carol invites us to rethink something so natural yet so often forgotten: our breath.

Together, they explore how breathing can reconnect us to our bodies, re-pattern stress responses, and bring ease to moments of overwhelm. From exhaling as the new inhale, to the magic of nitric oxide and the “smiling breath,” this episode reminds us that self-care need not be another task—it can be a moment-to-moment act of presence.

In This Episode

Carol Al shares her research and insights on conscious breathing and wellbeing. We explore:

• Why conscious breathing is more than relaxation—it's a foundation for self-care and connection
• How breath acts as an emotional barometer and a mirror for our inner world
• The power of the exhale—why beginning with breathing out changes everything
• Practical micro-moments for breath awareness in daily life: from queues to car rides
• How breathing supports women through menstrual pain, menopause, and emotional overwhelm
• The neuroscience and chemistry of breath—carbon dioxide, oxygen, and nitric oxide in balance
• Why conscious breathing reclaims agency from commercialised, “add-to-your-to-do-list” self-care
• Carol’s program Breathtaking: cultivating sustainable, functional breathing practices for women

Quotable Moments

“Our breath is our inspiration—to inspire is literally to take in breath. When we return to that awareness, we begin to care for ourselves differently.” – Carol 

“Intentional breathing slows reactivity and creates space to respond. It’s a pause, a doorway to self-connection.” – Carol 

“The exhale is where the magic happens. Granny said, ‘Take a deep breath, dear,’ but we start with breathing out.” – Carol 

“Breath doesn’t judge. It’s not asking you to be perfect, just present.” – Carol 

“When in doubt, breathe out.” – Carol 

About Our Guest

Carol Segal is a Iyengar yoga teacher, educator, voice coach, and PhD candidate, exploring conscious breathing as a sustainable self-care strategy for women. With a professional background in voice work and communication, Carol has spent decades helping people find their authentic voice—now expanding that work into breathing, self-care, and women’s wellbeing. Her research project, Breathtaking, examines how functional breathing can transform wellbeing across life stages.

Carol is also part of the She Speaks team, contributing to workshops, resources, and community programs that help women reconnect to their breath, body, and inner calm.

Connect With Carol

• Breathe to Focus: From Chaos to Calm – a program co-facilitated with Reach (ADHD consultants) supporting adults and parents through conscious breathing
• The Breath of Leadership – a collaborative program with Dr Nancy Pavey, integrating breathing, resilience, and leadership practices
• To connect with Carol about her research or workshops, please contact She Speaks and we will facilitate an introduction.

Resources Mentioned

• Breathtaking conscious breathing journal and program
• Functional breathing science (James Nestor, Breathe; Patrick McKeown, The Oxygen Advantage)
• Research on nitric