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<p>Let’s be real: life gets loud.<br>The emails, the to-do list, the nonstop expectations—sometimes your nervous system is screaming for a reset.</p><p>You don’t need a week-long retreat in the mountains to calm down (though hey, that would be nice). You need tools you can use in the middle of your day, at your desk, or even in the car before you walk into that meeting.</p><p>Today I want to share two of my favorite quick resets: <strong>4-4-4-4 breathwork</strong> and the <strong>5-4-3-2-1 method.</strong> They’re simple, they take less than a minute, and they actually work.</p><figure id="figure-dqye5fja0omfmppfyu"><iframe id="dqye5fja0omfmppfyu" src="https://www.youtube.com/embed/qDL5Xp0Lx40" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/qDL5Xp0Lx40?si=5VlaNkVC6_IGbwlS" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/qDL5Xp0Lx40" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><h3>4-4-4-4 Breathwork (Box Breathing)</h3><p>This is the nervous system’s version of hitting “reset.”</p><p>Here’s how it works:</p><ol><li>Inhale through your nose for 4 counts.</li><li>Hold that breath for 4 counts.</li><li>Exhale slowly through your mouth for 4 counts.</li><li>Hold again for 4 counts</li></ol><p>That’s one round. Repeat 3–4 times.</p><figure id="figure-c29nf31pppmfmpsbp2"><img id="c29nf31pppmfmpsbp2" src="https://cdn.durable.co/blocks/2aCAw6HLz2ZRGXJMS3lSzoHxY4CtwQDTfoE2RDRCU7VnpHjx3iTpjpCl7IMYPbdl.png" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2aCAw6HLz2ZRGXJMS3lSzoHxY4CtwQDTfoE2RDRCU7VnpHjx3iTpjpCl7IMYPbdl.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p><strong>What it does: </strong>This balances your sympathetic and parasympathetic nervous systems, calms stress, and sharpens focus. Navy SEALs actually use this technique to stay calm under pressure. If it works for them, it’ll work for you.</p><h3>The 5-4-3-2-1 Grounding Method</h3><p>When your thoughts start spiraling, this technique snaps you right back into the present moment.</p><p>Here’s what you do:</p><p><strong>5:</strong> Notice five things you can see.<br><strong>4:</strong> Notice four things you can feel (your chair, your feet on the floor, your breath).<br><strong>3:</strong> Notice three things you can hear.<br><strong>2:</strong> Notice two things you can smell.<br><strong>1: </strong>Notice one thing you can taste.</p><p><strong>What it does: </strong>This interrupts anxious loops and grounds you in the here and now. It’s mindfulness, without the fluff.</p><figure id="figure-g4dmd474mgmfmpwyug" class=""><img id="g4dmd474mgmfmpwyug" src="https://cdn.durable.co/blocks/3ahpDiJFhZZ7QkkT0t0N3I1it5hy3csMrMAnbwpsIo8JgALuaoQKXPtLDI75n0SW.png" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/3ahpDiJFhZZ7QkkT0t0N3I1it5hy3csMrMAnbwpsIo8JgALuaoQKXPtLDI75n0SW.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Why They Work Together</h3><p>Breath calms the body. Awareness calms the mind.<br>Stack them, and you’ve got a nervous system reset you can use anywhere—before a big presentation, when you catch yourself spiraling, or when that “I’m not worthy” lie starts creeping in again.</p><h3>Try This Today</h3><p>Next time stress hits, try one round of 4-4-4-4 breathing followed by a quick 5-4-3-2-1 scan. Notice how quickly you shift.</p><p>These aren’t just techniques. They’re tools to remind your brain and body: <em>you’re safe, you’re present, you’re in control.</em></p><h3>Ready for the Deeper Work?</h3><p>Breathwork and grounding are powerful entry points—but if you’re tired of cycling through the same old patterns, it might be time to go deeper. This is exactly what I help my clients do: break the loops, rewire the nervous system, and finally step into lives that feel calm, aligned, and free.</p><p>If you’re ready to take this further, let’s work together.&nbsp;</p><h3><a data-mce-href="https://jaimecoaches.com/jaime-messina----mindset---empowerment-coach--one-on-one-coaching" href="https://jaimecoaches.com/jaime-messina----mindset---empowerment-coach--one-on-one-coaching"><strong>Click Here to Learn More!</strong></a></h3><p><br><em>&nbsp;</em></p><p><br>&nbsp;</p><p><br>&nbsp;</p><p><br>&nbsp;</p>

Two Quick Tools to Calm Your Mind: 4-4-4-4 Breathwork + The 5-4-3-2-1 Method

<p>You’ve built the business.<br>You’ve climbed the ladder.<br>You’ve got the house, the title, the calendar so packed it practically hums.</p><p>On paper? You’re successful.<br>But behind the highlight reel, there’s a whisper that still sneaks in when the noise dies down:</p><p><em>“I’m not worthy.”</em></p><p>Yeah. That one. The sneakiest, most persistent scam belief out there.</p><figure id="figure-je2vlaiv6mflc7mhe"><iframe id="je2vlaiv6mflc7mhe" src="https://www.youtube.com/embed/-ykpis9Ng8w" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/-ykpis9Ng8w?si=7R4D8SYW8JLQjkE_" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/-ykpis9Ng8w" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><h3>Why Worthiness Has Nothing To Do With Achievements</h3><p>Here’s the thing: worthiness is not earned. It’s not another box to check off, or a prize waiting for you after you’ve hustled hard enough.</p><p>But so many high-achievers fall into this trap—chasing the next big thing, secretly hoping that this one will finally make them feel “enough.” Spoiler alert: it never does.</p><p>Because worthiness isn’t something you achieve. It’s something you remember.</p><h3>The Neuroscience Behind the Lie</h3><p>Here’s where the brain hack comes in. Your <strong>Reticular Activating System (RAS)</strong>—the filter in your brain—collects evidence for whatever story you’re running.</p><p>Tell it: <em>“I’m not worthy”</em> → It’ll show you all the ways you fall short.<br>Tell it: <em>“I am worthy” </em>→ It’ll start delivering proof of that instead.</p><p>The story you feed your brain is the story it’ll confirm. And that story shapes your entire reality.</p><h3>The Shift That Unlocks Your Next Level</h3><p>You don’t need to earn your worth. You don’t need to prove it to your boss, your bank account, or your Instagram followers.</p><p>You are already worthy—of love, of happiness, of peace, of the kind of success that feels good and sustainable.</p><p>And when you start living from that belief? That’s when your next level unfolds. Not from grinding harder, but from rewiring the foundation you’re standing on.</p><h3>Try This Today</h3><p>Here’s your one simple takeaway:<br>Every time that old lie creeps in, catch it. Don’t let it run on autopilot.</p><p> Replace it with:</p><p><em>“I am already worthy.”</em></p><p>Say it out loud. Write it in your journal. Set it as the background on your phone if you have to. Do it until your brain has no choice but to believe it.</p><p>Because when you stop chasing worthiness and start living it, everything else shifts.</p><h3>Ready to Do the Deeper Work?</h3><p>If this belief has been running the show in your life—even under the surface—it’s time to change the story. This is exactly the kind of inner shift I help my clients make so they can stop getting in their own way and start creating the life they know they’re capable of living.</p><p>If you’re ready to break free from the patterns that keep holding you back, let’s work together. </p><h3><a data-mce-href="https://jaimecoaches.com/jaime-messina----mindset---empowerment-coach--one-on-one-coaching" href="https://jaimecoaches.com/jaime-messina----mindset---empowerment-coach--one-on-one-coaching"><strong>CLICK HERE TO LEARN MORE!</strong></a></h3><p><br>&nbsp;</p><p><br>&nbsp;</p><h3><br>&nbsp;</h3><p><br>&nbsp;</p><p><br>&nbsp;</p>

The Biggest Scam Belief Successful People Buy Into: “I’m Not Worthy”

<p>Three years ago, Beanie was at her breaking point.</p><p>A 34-year-old single mom of six (yes, six!), she had just gone through a painful divorce after coming out to her husband. She was burned out in her massage therapy career, weighed 245 pounds, and described herself as toxic, unworthy, and angry—especially toward her kids.</p><p>Most heartbreaking of all, she was having suicidal thoughts and genuinely believed her family might be better off without her.</p><p>But Beanie made one choice that changed everything: she joined a <a data-mce-href="https://jaimecoaches.com/beyondthemountain" href="https://jaimecoaches.com/beyondthemountain"><strong>group coaching program</strong></a>. At the time, she thought it was her last resort. Looking back now, she’ll tell you it was the first step toward the life she always wanted but never thought she deserved.</p><figure id="figure-fw2mf1y7y4mffldgq8"><img id="fw2mf1y7y4mffldgq8" src="https://cdn.durable.co/covers/12q6ZUaVSnEtE6ISnDDOwFbTOKsvTj3iHaf3KEWqag2qd3tWQcGpdn1LBuF503rP.png" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/covers/12q6ZUaVSnEtE6ISnDDOwFbTOKsvTj3iHaf3KEWqag2qd3tWQcGpdn1LBuF503rP.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>The Power of Showing Up for Yourself</h3><p>That first program cracked something open for Beanie. For the first time, she allowed herself to be vulnerable in a group setting. She started to see her patterns, her childhood wounds, and the ways she was coping just to survive.</p><p>It wasn’t about perfection. It was about self-compassion. Forgiveness. A willingness to try again, even when it was messy.</p><p>Those small shifts snowballed into massive transformation.</p><figure id="figure-g7cmqxsrammfflco0x"><img id="g7cmqxsrammfflco0x" src="https://cdn.durable.co/blocks/0GiZUL4VFTBFKlazcyKoIePeb2UbHKQnVSNyR997urbu01CANOoL5VAeoXfKmXCX.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: 50% 0%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="0%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/0GiZUL4VFTBFKlazcyKoIePeb2UbHKQnVSNyR997urbu01CANOoL5VAeoXfKmXCX.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 50% 0%;"></figure><h3>Beanie’s Transformation</h3><p>Over the past three years, Beanie has completely rewritten her story:</p><ul><li>100 pounds lighter – through consistency, movement, and self-respect.</li><li>Healthier and happier – her kids now see a mom with energy, presence, and joy.</li><li>Thriving in her career – she’s reignited her passion for massage therapy, adding emotional and spiritual elements.</li><li>World traveler – from Costa Rica to Japan, she’s expanded her comfort zone in ways she never imagined.</li><li>Breaking cycles – by healing herself, she’s teaching her kids new possibilities for their own lives.</li></ul><p>This isn’t just about a physical transformation. It’s a mental, emotional, and spiritual rebirth.</p><h3>Why This Story Matters</h3><p>Beanie’s story is proof that no matter how heavy life feels, you’re never too far gone to turn it around.</p><p>She went from suicidal thoughts to building a life that inspires everyone around her—her children, her clients, her friends, and now, thousands of people who hear her story.</p><p>It all started with one decision to say <strong>yes</strong> to herself.</p><h3>Hear It Straight from Beanie</h3><p>I had the honor of sitting down with Beanie to talk about her journey, and you can hear the full story in her own words on my YouTube channel.</p><h3><a data-mce-href="https://youtu.be/vUFVeBvnaaE?si=08RWG56afs2vnViA" href="https://youtu.be/vUFVeBvnaaE?si=08RWG56afs2vnViA"><strong>👉 Watch Beanie’s Full Story on YouTube</strong></a></h3><h3>Your Turn</h3><p>Reading Beanie’s story, I want you to ask yourself: <em>What could your life look like three years from now if you decided to show up for yourself today?</em></p><p>The next three years are going to pass no matter what. Why not make them the years where everything changes?</p><p><br>&nbsp;</p><p><br>&nbsp;</p><p><br>&nbsp;</p><p><br>&nbsp;</p>

From Rock Bottom to Thriving: Beanie’s 3-Year Transformation

<p>On paper, you’re doing everything “right.” You’ve built a career, taken on responsibilities, maybe even achieved what others would call success. But inside? It feels like you’re barely breathing.</p><p>As a Highly Sensitive Person (HSP) myself—and now as a coach for other HSPs and women—I see this pattern over and over again. Here are three signs it might be happening to you:</p><figure id="figure-68oyz9fl5lmfbf3hj2" class=""><iframe id="68oyz9fl5lmfbf3hj2" src="https://www.youtube.com/embed/dQ_iEQTy1VY" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/dQ_iEQTy1VY?si=d0a0lRixLQTHAdoQ" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/dQ_iEQTy1VY" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><h3>Sign #1: You wake up tired, even after a full night’s sleep.</h3><p>This isn’t just about rest. It’s a sign your nervous system is in overdrive because you’re living out of alignment with your values. That constant state of stress is draining your energy before the workday even begins.</p><h3><br>Sign #2: You shrink yourself to fit in.</h3><p>At work, you hold back ideas. In meetings, you second-guess your contributions. Around colleagues or leadership, you minimize who you are in order to “blend in.” It feels safe in the moment, but over time it erodes your confidence and blocks your growth.</p><h3><br>Sign #3: You tell yourself, “This is just how life is.”<br>&nbsp;</h3><p>You normalize burnout, stress, and unfulfilling work because it seems like everyone else is living the same way. But deep down, you know this isn’t sustainable—and you’re capable of more.</p><h3>What to Do Next</h3><p>If any of these hit home, you’re not broken—and you’re not alone. These are signs you’re suffocating under old patterns, not a reflection of your potential.</p><p>This is the work I do with women and HSPs who are ready to level up personally and professionally. Together we:</p><ul><li>Break the cycles of self-sabotage and overthinking.</li><li>Regulate the nervous system so you can lead with clarity and confidence.</li><li>Build the mindset and habits that unlock freedom—in your career and your life.</li></ul><p>You don’t have to settle for survival mode. You can create a career and a life that actually feels like yours.</p><p>If you’re ready to explore what that looks like, let’s connect. </p><p><a data-mce-href="https://jaimecoaches.com/" href="https://jaimecoaches.com/" data-mce-selected="inline-boundary"><strong>CLICK HERE TO CONNECT!﻿</strong></a></p><p><strong>Because the truth is: thriving isn’t selfish—it’s necessary.</strong></p><p><br>&nbsp;</p><p><br>&nbsp; &nbsp;</p>

3 Signs You’re Suffocating in Your Own Life (and Career)

Once you've conquered one mountain you can conquer them all

<p>We’ve all been there — circling the same patterns, swearing this time will be different, only to find ourselves stuck in the same loop again.</p><p>Perfectionism. Over-preparing. Saying yes when we mean no.<br>It’s not that we don’t want to change… it’s that our nervous system and subconscious are wired to keep us “safe,” even if safe looks like staying stuck.</p><p>That’s what <strong><a data-mce-href="https://jaimecoaches.com/beyondthemountain" href="https://jaimecoaches.com/beyondthemountain"><em>Beyond the Mountain</em></a></strong> is here to change.</p><figure id="figure-j5adb7lv9imfa6i69i"><iframe id="j5adb7lv9imfa6i69i" src="https://www.youtube.com/embed/Fm-x2d4KJWg" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/Fm-x2d4KJWg?si=olFkMN1oBCICCuYs" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/Fm-x2d4KJWg" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><h3>What This Program Is About</h3><p><em><a href="https://jaimecoaches.com/beyondthemountain" data-mce-href="https://jaimecoaches.com/beyondthemountain">Beyond The Mountain</a></em> is a 90-day group coaching experience built for people who are tired of sabotaging themselves and ready to finally break free.</p><p>Over three powerful phases, you’ll learn:</p><ul><li><strong>Why </strong>you self-sabotage — the nervous system and subconscious wiring behind it.</li><li><strong>When</strong> it shows up — in your relationships, your goals, and your day-to-day life.</li><li><strong>How </strong>to stop it for good — with tools that actually stick.</li></ul><p>You’ll get weekly live coaching calls, integration worksheets, journaling prompts, and a private community where you don’t have to explain why you feel things so deeply — because you’ll be surrounded by others <em>who get it.</em></p><p>This isn’t about “just think positive.” It’s about rewiring your patterns at the root, building unshakable self-trust, and creating a version of yourself that doesn’t need to circle base camp anymore — because you’re climbing.</p><h3>Why Now</h3><p>Here’s the part I need you to hear: this will be my <strong>last group coaching program for a while.</strong></p><p>Group coaching is one of my favorite ways to work with people, and it’s been powerful to watch the breakthroughs happen inside these containers. But after this round, I’ll be shifting focus, and I don’t know when (or if) I’ll bring this format back.</p><p>So if you’ve been on the fence, waiting for the “right time,” this is it.</p><h3>Join Us</h3><p>We start on Monday, September 15th.</p><p>If you’re ready to stop sabotaging yourself, to step out of the perfectionism loop, and to finally climb the mountain you’ve been circling — I’d love to see you there.</p><h3><a data-mce-href="https://jaimecoaches.com/beyondthemountain" href="https://jaimecoaches.com/beyondthemountain" data-mce-selected="inline-boundary"><strong>👉 Click here to learn more and save your spot﻿</strong></a></h3><p>Let’s climb this one together.</p><p><br>&nbsp;</p><p><br>&nbsp;</p><p><br>&nbsp;</p>

Beyond the Mountain: The Last Climb (For Now)

Gold star as a reward. Top Performance Award. Winner certificate. First place in a computer game. Winners Cup. Achievements. Victory. Goal achievement concept. 3D rendering.

<p>Perfectionism isn’t high standards — it’s fear dressed up fancy.</p><p>If you’re a Highly Sensitive Person (HSP), you probably know this cycle all too well. You see every detail, every flaw, every possible mistake before anyone else even notices. And because criticism or rejection cuts deeper for you, you hold back. You stall. You keep polishing, tweaking, or waiting until things feel… perfect.</p><p>But here’s the truth: perfectionism isn’t protecting you. It’s sabotaging you.</p><figure id="figure-hmf72muibbmf4dcs3y"><iframe id="hmf72muibbmf4dcs3y" src="https://www.youtube.com/embed/mQFlyCmTs5E" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9" allow="autoplay; encrypted-media" allowFullScreen="" data-url="https://youtube.com/shorts/mQFlyCmTs5E?si=m_Tb1HAjkEXY1VXW" data-corners="default" data-fullWidth="false"></iframe></figure><h3>&nbsp;<br>Why HSPs Fall Into the Perfectionism Loop</h3><p><br>HSPs are wired to process information deeply and notice subtleties that other people miss. That’s a superpower — but it also means you anticipate criticism before it ever happens.</p><p>So instead of putting yourself out there, you convince yourself you just need to “fix one more thing.” You delay launching the project, saying what you really feel, or taking the next step — all because you’re waiting for a version of “perfect” that doesn’t exist.</p><h3>&nbsp;<br>When Perfectionism Becomes Sabotage</h3><p><br>You know you’re caught in the loop when:</p><ul><li>You’re over-preparing instead of acting.</li><li>You’ve spent hours editing something tiny that no one else will notice.</li><li>You keep saying, “I’ll start when…” but never actually start.</li></ul><p>It looks like productivity, but it’s really fear keeping you circling base camp instead of climbing the mountain.</p><h3>&nbsp;<br>How to Stop the Loop</h3><p><br>Here’s the reframe that can change everything:</p><p>Instead of asking, <strong>“Is this perfect?”</strong> ask,<br>👉 <strong>“Is this true enough to move me forward?”</strong></p><p>That one shift takes the pressure off perfection and puts the focus on momentum. Because momentum will always beat perfection. Every. Single. Time.</p><h3>&nbsp;<br>Ready to Go Deeper?</h3><p><br>Perfectionism looks like control, but it’s really self-sabotage. And once you learn how to spot it, understand when it shows up, and flip it in real time — you take your power back.</p><p>That’s exactly what we’re doing inside my 90-day program, Beyond the Mountain, starting September 15th. Together we’ll dig into the why, the when, and the how to stop of self-sabotage — so you can finally move past the patterns that have been holding you back.</p><p><a data-mce-href="https://jaimecoaches.com/beyondthemountain" href="https://jaimecoaches.com/beyondthemountain"><strong>👉 Spots are limited. Click here to learn more and save your spot.﻿</strong></a></p>

Jaime Coaches

Mindset & Empowerment Blog

Two Quick Tools to Calm Your Mind: 4-4-4-4 Breathwork + T...

The Biggest Scam Belief Successful People Buy Into: “I’m ...

From Rock Bottom to Thriving: Beanie’s 3-Year Transformation

3 Signs You’re Suffocating in Your Own Life (and Career)

Beyond the Mountain: The Last Climb (For Now)

The Perfectionism Loop: Why HSPs Get Stuck (and How to Br...