← Real English Conversations Podcast – Real English for Global Professionals | Speak Clearly & Confidently at Work
Real English Conversations Podcast – Real English for Global Professionals | Speak Clearly & Confidently at Work
🎙️Helping Women to Break Patterns, Regulate Nervous Systems & Rebuild Confidence with Tennylle Carnes | Real English Conversations Podcast for Global Professionals
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- [00:00]
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- [00:58]
Safeway/Albertsons Coupon Announcer
this week with digital coupons at Safeway and Albertsons get Beef rib roast for $7.97 per pound member price with minimum purchase of $50 or more in a single transaction. Exclusions apply. See Store for details and Broccoli, cauliflower or russet potatoes are 97 cents per pound. Member price limit 6 pounds plus selected sizes and varieties of Lucerne Butter Cheese or Philadelphia cream cheese are $1.97 each member price. Visit safewayeralbertsons.com for more deals and ways
- [01:27]
Tenille Carnes
to save this is the Real English Conversations podcast where we help you to
- [01:34]
English Coach (Podcast Host's Coaching Promo)
communicate clearly and confidently in the conversations that matter most in the workplace and your professional life.
- [01:41]
Curtis Daviesher
Hey everyone, it's Curtis daviesher from the Real English Conversations podcast, the show that helps global professionals to speak clearly and confidently at work. This week's guest is someone who brings warmth, all honesty and powerful transformation into everything she does. I'm talking about Tenille Carnes. She is a certified mindset coach, a breath work practitioner and the founder of multiple wellness and travel based businesses. With more than 20 years in the travel industry and while raising two boys as a single mom at the same time, she's built everything from the ground up through education, inner work and aligned action. Her work blends mindset, breath work, fitness, nervous system regulation and the law of Attraction, helping women create clarity, emotional strength, confidence and a new sense of what's possible personally, professionally and financially. Through her luxury travel services. And the retreats that she's starting, she creates for her own clients and for other coaches and leaders. Tenille gives people curated experiences that regulate the nervous system, restore clarity, and expand what they believe is possible. She has recently begun integrating these transformational retreats more deeply into her brand. She's living proof that when alignment meets action, your entire life can expand. Tenille Carnes, welcome to the Real English Conversations podcast. I'm excited for us to have a real conversation today.
- [03:19]
Tenille Carnes
Me too. Thank you for having me. I appreciate it.
- [03:22]
Curtis Daviesher
Yeah, let's start here. You've built multiple businesses while navigating life as a single mom. It's not an easy thing to do. What inner shift or mindset allowed you to move from survival into building a life and business aligned with who you are today?
- [03:37]
Tenille Carnes
Well, I. I will say it's kind of a loaded question. Went through a divorce several years ago. I was working at corporate and I had my children. They were younger and I was people pleasing a lot. I was stressed. I was planning their schedules. I was helping my husband in his business and growing that and taking care of the home and work. I just really got burnt out and I one day literally looked in the mirror and was like, this is not the person that I want to be. I'm not happy with myself. I was really angry and resentful and I wanted to rediscover. So I made some serious shifts in my life and I released, got into mindset training and life coaching through my own work on me. And it was years of integrating education, starting with meditation and then just reading and listening to different practitioners over a course of year. And that got me into getting certified and beginning my own journey within the business. As far as travel, I have always loved travel. That was something that I did with my children when they were really young. I think the first time I took my youngest out of the country is 10 months old. And I started them at a very young age. I wanted them to get used to travel and start loving it like I did. So we as a family, you know, just booked a lot of international trips and that was something that really, we really enjoyed experiencing. So through that, after my divorce and getting a little bit of clarity on myself, I really wanted to take a chance on me. And I was working, helping others find travel and friends, and I was doing group trips. And one day I'm like, I need to make money off of this. I'm doing all of it anyways. I might as well turn it into a business. And so that started a side Hustle, which has really grown over the last several years.
- [05:35]
Curtis Daviesher
I love how people like you hone your craft through your own personal experiences and really make that shine. So that shift seems to be the foundation for everything you help your clients step into as well.
- [05:47]
Tenille Carnes
So.
- [05:48]
Curtis Daviesher
So you combine mindset, breath, work, fitness, and the law of attraction based on your own experiences of going through those tough times. How did these pieces work together to help people create real change? Not just motivation for a day, but lasting transformation when someone.
- [06:07]
Tenille Carnes
Women. I work with women for life coaching. I don't generally work with men because a lot of women at my age are in the same. Have been in the same experience that I was. And so it's really just making a decision and being consistent. I want to transform my life. I see goals for myself that I've put aside or even things that I enjoy that I don't make time for for myself. And really, when you start just integrating pieces of that into your life, they don't have to be huge shifts at the beginning, you know, as you start growing and developing, you want more, you know, and so you. It become a bigger part of your life, but just bringing a little bit of things that are just for you, you know, things that you really enjoy. And when I first started fitness, and I've always been into physical activity and fitness, but really consistently taking time for myself, I could see a lot of ease in my body. I was calm, I was calmer. That with breath, work and meditation, I ended up being calmer. I think I was really regulating my nervous system that way. And so I would go hike in nature a few times a week, and I would just take that time to do that. And that has escalated because I love fitness so much and it feels so good. Hiking and I now do strength training, and I integrate that. But all of these parts, all of these components are so important, I believe, to have a balanced life. And so just learning to consistently make decisions. Twice a week, I'm gonna go walk outside, even if it's just a mile, a mile, you know, and then it'll. It'll. It will escalate. It'll start feeling good that you want more for yourself.
- [07:59]
Curtis Daviesher
I start my day with a walk every day. I do multiple walks every day, up to 14,000 steps a day. And it's really that natural antidepressant, that natural way to. To be more focused and be more yourself. It really does something magical. You don't know until you actually put it into practice, right?
- [08:20]
Tenille Carnes
And sometimes I will listen to podcasts while I'm walking and sometimes I don't listen to anything and I get a lot of inspiration when I'm hiking. And so it's funny, a lot of my social media, you'll see me, I have like an idea, I don't want to forget this. And so I'll do a video of me, you know, sweating on the mountain in the middle of somewhere with a little blurb, you know, of. Oh yeah, because I do tend to forget and while I'm hiking there's, you know, beautiful discovery of feelings and emotions and you want to share with your, your clients. And so yeah, that hiking for me is a huge way to just get those endorphins and take time for me to reset.
- [09:06]
Curtis Daviesher
And that mind and body connection leads directly into something you're really passionate about. You often say a strong body supports a powerful mind. When you why is physical regulation, fitness, breath work, nervous system work so essential for clarity, confidence and decision making.
- [09:21]
Tenille Carnes
For women as we age especially, we have so many different hormone changes. So through all of these years of my learning, I'm also, you know, a middle aged mom and so I have to take into account that I have hormonal changes and shifts and I have to eat appropriately to compensate for that. And fitness really does help help that as well. It helps release energy. Same with breath work. Helps release negative energy out of the body, helps regulate your nervous system. But especially for women as we age, we begin to lose testosterone, progesterone, estrogen, men also do as well, but really significant for women. And you can build some of the testosterone and some of those hormones back with weight training. So that'll help with your bone density. It helps women who gets osteoporosis so much more than men significantly later in their lives. It really helps with all of that. And fitness to me is so essential in mindset and life practice because this is a challenge between you and you and nobody else is can be held responsible for not meeting your goals and for not making those decisions daily. This is really the work about you and who you want to become. And a five pound weight to you is the same five pound weight to me. So there can't be comparison. We're all starting, we can all start from what we're comfortable with and build up. But it really is a personal challenge.
- [11:05]
Curtis Daviesher
You know, I love having women guests on, on my podcast to speak to my female listeners and having you on today is amazing for my female listeners to get some real insight on what they should be doing with, with their minds and their bodies and, and what to be aware of. And the women you serve experience this on a deep level. You coach women on expanding what they believe is possible personally, professionally and financially as well. What are the most common limiting beliefs that you see and what breakthroughs do women experience when they release them?
- [11:44]
Tenille Carnes
The biggest challenge that women say is I don't have enough time. And I was just reading it this morning and I've read this book multiple times. I like to read in the morning when I wake up. And so I was reading this book by Jen Sincero and she is speaking about how a lot of people, that's one thing that they say is I don't have enough time. And that can be an excuse for anyone across the board. But when an emergency happens or your child is sick or your car breaks down, you go get them from school, you go to the doctor, you will go have your car, you know, looked at. And guess what, you've made the time. So really time is relative. There is always enough time. It's prioritizing yourself and making those decisions to. And again, it doesn't have to be big life changing decisions, it's just creating time throughout your week. And realistically, how much time do most people sit in front of the TV at the end of the day, they say I don't have enough time. And then they're scrolling through social media and kind of zoning out and looking at reels and stuff. There's always time to integrate. You don't have to wake up early necessarily or stay up later. It's making use of what is available for you and shifting that around a
- [13:07]
Curtis Daviesher
bit, finding that balance and choosing when and what to do with your time.
- [13:12]
Tenille Carnes
Right. And as, so as a life coach and coaches operate very differently. But as a life coach, what that means some, some people wouldn't know necessarily know is I work on mindset, my personal being, who I am, what feels good to me, growing, educating myself. Also work on fitness and my body. I work on business or even if you work at corporate, how you're showing up, how you're making money on side hustles and then relationships. So those four components are across the board things that everybody deals with on a daily basis. And those are the most important things in all of our lives. If you're not healthy, you're not going to perform well at work. If you're not healthy, you can't show up for other people. You know, so all of these things all correlate together and it's so important to balance that. Someone may be really, really well off, but they have horrible relationships. You know, they may be great in business and make a lot of money, but they don't take time with their spouse. They don't take time with their children or take the vacation and the rest that they need, or they're stressed and they're overworked. So as a life coach, I'm not here to be your counselor. I'm not a therapist. We make decisions. We talk about your life and some goals that you have, and then I hold you accountable into shifting in all of those avenues of your life.
- [14:43]
Curtis Daviesher
More of a mentorship?
- [14:44]
Tenille Carnes
Sure. Yeah, it is. It's. It's. I'm not. I'm not here to be anyone's friend. Kind of like being a mom of two teenage children right now. Sometimes they don't want to hear what I have to say, you know, but I've been through it, and I let them live their lives. I'm here to guide them, and I'm here to counsel. And you're not always going to like what I say, but take it for what it is. And if you don't do the work that you want for yourself, I'm going to call you towards it.
- [15:14]
Curtis Daviesher
Mm. People really need that. People really need to have a little bit of a kick in the butt, you know?
- [15:20]
Tenille Carnes
Sure. Yeah. I have my own life coach. I think everybody needs coaches. I mean, if you look at multimillion dollar. Tony Robbins has his own coach. You know, people have various coaches and various avenues. I have a business travel coach. I have my own life coach. I have a coach that helps me with business, on social. And all of these various coaches call me towards, maybe I haven't seen before or, hey, you said you wanted this for yourself. Where are we with this today? You know, where are we with this this week? Okay, you renegotiated. Let's, you know, let's start fresh. Here we are. And I don't want to hear the excuses. Yeah, people do need a kick in the butt.
- [16:04]
Curtis Daviesher
The. The women that you work with, did they have a bit of a struggle with confidence when it comes to needing a mentor or a coach, a life coach, something like that. They feel, is there something wrong with me? Do some of the women feel like that, that you work with?
- [16:20]
Tenille Carnes
Sure. And I mean, even myself, we all have limiting beliefs. You know, I couldn't do what this person does. I'm not good enough. I don't have enough skills. I'm not educated enough to do this. We all have limiting beliefs. In my opinion. A lot of that is this week
- [16:36]
Safeway/Albertsons Coupon Announcer
with digital Coupons at Safeway and Albertsons. Get beef rib roast for $7.97 per pound. Member price with minimum purchase of $50 or more in a single transaction. Exclusions apply. See Store for details and Broccoli, cauliflower or russet potatoes are 97 cents per pound. Member price limit 6 pounds plus. Selected sizes and varieties of Lucerne butter cheese or Philadelphia cream cheese are $1.97 each. Member price. Visit safeway or albertsons.com for more deals
- [17:04]
Tenille Carnes
and ways to save Self imposed I think anybody can do anything they set their mind to. You know, if you have a desire in your heart, it can be fulfilled. But the words that you speak and the language that you talk to yourself is going to hinder you from moving forward. So when I got started in this, you know, I didn't ever want to do a podcast, you know, or be public and expose myself and be on social media and just put my life out there for other people. Those are very uncomfortable things to start doing. But I know that I have gone through all of those transitions and I can help empower other women. And so that's why I started doing that. And it is uncomfortable to change and that's why so many people are just set in their comfort zone. And the confidence comes through the work, you know, through just pushing forward and trying something new. I'm sure for you, the same, right? I mean, how, how was that when you started, you know, your first podcast? I'm sure it was the same thing. And you make mistakes and you learn and, and that's how it works with everything in our life, right?
- [18:15]
Curtis Daviesher
Yeah. They become stepping stones, mistakes and, and those things become stepping stones to a greater you. And, and those breakthroughs start to happen. And part of creating those breakthroughs comes from the environments you build for them, right?
- [18:29]
Tenille Carnes
Absolutely.
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Curtis Daviesher
Now here's something brand new that you recently started. You started to integrate retreats into your brand.
- [18:37]
Tenille Carnes
Sure.
- [18:37]
Curtis Daviesher
This is brand new for you, creating them for you and your clients as well, for coaches and leaders. And at the same time, luxury travel services support the the C level professionals who need curated done for you itineraries.
- [18:54]
Tenille Carnes
Right.
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Curtis Daviesher
What happens during these retreats or what will happen during these retreats and travel experiences that create such deep clarity and emotional reset.
- [19:04]
Tenille Carnes
So for retreats really and vacations in general, I'm very passionate about travel. It really is a time to reset. So I think it is so powerful to be able to take time away and travel somewhere that either you enjoy and you've been to many times or experiencing something new and getting yourself out of your day to day. You don't have excuses to go to the grocery store or I need to do laundry or whatever the case may be. It gives you a time to pull back and reset and I think that's extremely important to come back refreshed across the board. In travel, I started integrating wellness retreats because other people want to collaborate with each other that are, that are in either, you know, for coaches, they get together for various things. So I might have just a fitness coach and if they do a retreat, it's going to, you know, primarily be based around fitness, maybe nutrition. Some people may want to just do mindset, but all of the people within that group are kind of cohesive and going through the same thing and can talk to each other about their challenges or tips or just work out together. People of like mind. So that's why I started building retreats. It's more time consuming, so it's fewer and far between because it is a large group and it's so specialized. So I find various resorts that will accommodate the specific coaches needs at the time. So if it's a fitness place, I am really researching and talking to various resorts and what their offerings are there, what type of maybe gym or classes that they offer that are in line with what this coach is also going to bring in as well.
- [20:57]
Curtis Daviesher
Do you think it gives a different perspective being in a different location to especially mindset to be somewhere that's tropical and beautiful and warm with palm trees and beaches. You can go and work out near the beach. It's different than going to your local gym. So do you think it gives that
- [21:17]
Tenille Carnes
different perspective and you have a little bit of guidance too? You know, you really do have someone there kind of walking you through it. But yeah, there is something to say about pulling yourself out of your normal routine or what you do at the gym, you know, down the street, versus going and having a healthy breakfast. Going to the gym at this resort, being led through a workout or meditative practice or sound bowl healing or I mean even massage, that kind of thing. And then having time for you afterwards to relax and reflect or go do something fun. Absolutely. It shifts everything I think. But you know, again, I love travel. So it's like mixing, integrating the two together is just. I can't think of anything better, honestly to do what I love to do and being somewhere beautiful is. And having food made for you or hand curated, that's also lovely too. I don't have to make go home and make myself a meal. You know, those Kinds of things are all taken care of on the front end.
- [22:22]
Curtis Daviesher
Yeah, that really drops the stress level for people too, when it's all done for you.
- [22:28]
Tenille Carnes
Absolutely. Yeah. It's all the itinerary is made, you get there and you're transferred to your resort and all accommodations and all of that is. Is handled for you. And it's just a time to really work on you and. Or not even work, you know, just really do something that you want to practice and take time to kind of refresh, refresh and refocus your attention so that when you can't come back home, you are the best version of yourself, you know?
- [23:01]
Curtis Daviesher
Is it hard for people to, when they come back home to keep that reset, that refresh alive?
- [23:07]
Tenille Carnes
Sure. I mean, even, even at I go to events and you're really excited, you know, you come out of there and you're so excited about what you've learned and how to create that in your own life. And it's really continually doing more events and then putting it into practice and then doing another event. So same kind of thing, taking that time, reflecting and then either going on another retreat and. Or taking your family on a vacation or of course, if you can't. My sister, for example, she is a business owner and she has a really good business back east and it's huge. And she, as the owner, takes a couple days and she goes to a cabin down the street away from her husband that has no wifi and she takes two days to herself and she does this twice a year. And I think that's beautiful. Not everyone can afford to do multiple retreats or take that time, but just doing a staycation, going to a hotel, hotel room and by yourself or doing what you need and taking that time, or those that are in the same space as you that are going through the same thing and finding those friends that are going through that with you at the same stage in their lives and taking the time with them, that kind of thing kind of will help inspire you again.
- [24:24]
Curtis Daviesher
It's great to always hit that reset button, hit that reset refresh button, but keep hitting it and find, get creative. Find those ways. If you can't take a vacation, find a way to just reset. Even go down to the basement in your house or. Sure, you know, wherever you go, go to a park. I love going to beautiful parks and, and just meditating. Hearing the birds chirp, you know, feeling the breeze. All these things can, can. And it takes like 5, 10 minutes sometimes for me to hit a reset button. And I'm like I know what to do. I'm focused now and then right into creating a podcast or doing the work that I do with my students and, and helping them through confidence issues and things like that. And of course helping them with their, their English at the same time. Whatever you can do to reset yourself, it's going to work.
- [25:18]
Tenille Carnes
And I, I have a morning practice for myself. I don't. I used to just jump up and I think this is kind of where my stress level self imposed happened is I would set my alarm and then I'm jump out of bed and it's go, go, go, I gotta get ready, I gotta get the kids ready, I gotta go to work, do all those things. Whereas now I make that time in the morning that I am sitting and I have a warm drink and I can do breath work for a few minutes, I can read for a few minutes and journal, you know, and sometimes I only have a few minutes for each. Sometimes I choose one versus all, you know, but I, I have set aside that time so I'm not just running immediately, you know, in the morning I always have just a time to refresh, wake up, gently tune into me how I'm feeling today, what's going on, journaling, you know, even things that I need to do or what I'm thankful for and then I'm off, you know.
- [26:15]
Curtis Daviesher
Nice. I love that journaling. I do a lot of journaling too. It just gets thoughts that I need out of my head, out of my head and thoughts down on paper that I need to remember and review and reflect on. You think it's a good idea to do almost like a self audit and check in with yourself?
- [26:32]
Tenille Carnes
Absolutely. All the time. And you know, not every day is perfect. I don't. For example, I work out six days a week. I hike or do weight training six days a week. That is not negotiable for me. Some days do I want to go? No.
- [26:47]
Curtis Daviesher
Yeah, but.
- [26:48]
Tenille Carnes
And some workouts aren't as great as another day, you know, but I'm gonna. I have made these promises to myself and for my health and well being. These are things that I choose to do and when I don't.
- [27:02]
Safeway/Albertsons Coupon Announcer
This week with digital coupons at Safeway and Albertsons, get beef rib roast for 7.97 per pound member price with minimum purchase of 50 or more in a single transaction exclusion. Apply See store for details and broccoli, cauliflower or russet potatoes are $0.97 per pound member price limit £6 plus selected sizes and varieties of lucerne, butter, cheese or Philadelphia cream cheese are $1.97 each. Member price. Visit safewarealbertsons.com for more deals and ways to save.
- [27:32]
Tenille Carnes
When I am off on my eating or tenille, you haven't journaled in a couple days. I do take note of those things. Why am I scrolling through social media this long today? You know, those kinds of things you really do have to do self audit audits continually. Really, you know, check in with your. Okay, this isn't necessary. I don't, I don't need to be. I have time. I want to educate myself on this, this and this. And I just wasted 30 minutes that I could have put towards that, you know, and it's not being critical of me, you know, of myself. We're all going through a journey, but really just speaking my truth to myself, you know, what do I want? And then owning it and then let's move forward.
- [28:18]
Curtis Daviesher
That's where that massive clarity comes into play for sure. And clarity seems to be a core theme in everything you do, which is inspirational, that's for sure. You've been in the travel industry for over two decades.
- [28:31]
Tenille Carnes
Yes.
- [28:32]
Curtis Daviesher
How has travel shaped your perspective on confidence and the way we show up in the world?
- [28:38]
Tenille Carnes
I, I started with travel in corporate, so I was working for a lot of different executives and learning what to listen for, what they liked and what they didn't like. The thing about being in the travel industry is everyone has their, their own brands that they want or they. I only fly on this airline and I go to this hotel. And it really did teach me to listen and kind of think ahead for all of these people that I was doing travel for and all of their multiple different needs and piecing that together for them. The travel industry, when you are traveling, when I do go on travel, I think it is so important to see other cultures and experience how other people live.
- [29:25]
Curtis Daviesher
Yeah.
- [29:26]
Tenille Carnes
And that's why I wanted, also wanted my children to start at a very young age. I didn't want them to live and grow up in this town and only experience what we do right now. I wanted them to see how, try other food, go somewhere else and appreciate what they have at home or I like this here, you know. And my oldest son, actually, he's looking at colleges right now and he wants to be a pilot. That has been his dream since he was a child. So I inspired that in him through, I think, all of this, these early travel experiences, and it really did shift him, shift how my family views their life as well as when I got them into a Spanish immersion program. You know, in elementary school again, so they could learn different cultures, which they did in this immersion school. And then when I took them out of country, they could speak more than I could, you know, and help me. And it was also such a great thing, skill for them to learn it at a young age.
- [30:34]
Curtis Daviesher
Yeah. Learning another language gives you more travel opportunities. And with your son wanting to be a pilot, that's awesome. It could get some discount flights once he becomes a pilot.
- [30:45]
Tenille Carnes
Once we get you through aviation school. My gosh. Yeah. I better get some first class seats here.
- [30:52]
Curtis Daviesher
Is there anywhere in the world that you haven't been that is on the top of the bucket list for you?
- [30:56]
Tenille Carnes
I would love to go to the Maldives. And yet, of course, I don't want to do that with my children. I would like. I'll wait until that special someone is in my life that I want to take. But some somewhere like that. I would love to travel to Bora Bora. I've booked all these trips and it's like, ooh, I know. I've pieced together how it will work. Those will be my places for sure. What about you?
- [31:22]
Curtis Daviesher
Wow. New Zealand. I would love to see that. Just for the. The sheer natural beauty of it. Somewhere exotic. Maybe like Asia, because I'm obsessed with Asian food. So. South Korea, Vietnam, Thailand. I also want to do places in Europe too. Spain, Portugal, Italy. Yeah, those are probably some of the top of the top on my bucket list.
- [31:46]
Tenille Carnes
I'm taking my sons to Portugal in March, so that'll be my son's graduation present. And yeah, I'm really interested to see that. My. I've sent several clients there and I. I'm really excited to see that myself.
- [32:01]
Curtis Daviesher
It's a big, beautiful world with lots of places to go. So. Yeah, absolutely. As long as we stick to our bucket list and make these dreams come true, then we can fulfill those. And breathwork has become one of your most powerful tools for helping people show up differently. Breathwork is growing in popularity. I've had my last two guests that are doing that as well as part of what they do, but many people still don't fully understand it. How does breathwork help someone release stress, improve communication, or access a calm, confident state, especially during high pressure situations?
- [32:37]
Tenille Carnes
So breath work really primarily works with your vagus nerve, and there's a vagus nerve that runs throughout your body, and that is your nervous system superhighway. Integrating breathwork really does learn to get you out of your flight or fight mode. If you're. If you're not breathing we breathe tens of thousands of breaths a day. But how often do you notice your breath? Not very often. It's just something you do, you know, it is so powerful in releasing energy out of your body. So breath work is really taking the time to focus on full, deep breaths, which we often don't do, especially when we are under stress. They're usually short, faster bursts. And sometimes I've even noticed that I hold my breath okay when I'm stressed. I'm not, you know, it's very, very shallow. Breath work is really just expanding the breath that is in your body and then releasing it through, working through your vagus nerve. And, you know, there's various different techniques. For example, humming out of your mouth as you're exhaling, that helps to ignite your. Your vagus nerve. So if you find in a day, at some point or even before this podcast, I'm running around doing all my things this morning because it's morning time for me. And then I sit before a call before I, you know, go in and meet with the client, whenever that might be, just to make sure that I'm fully showing up, you know. So I take a couple minutes and do breath work. And of course, it can be a very long practice if you want it to be. And that is really gets rid of the, all of the anxiety and brings in more calm into your. To your life. So it's. I think it's a really important tool and a focus even when, you know, like I said, if you're just stressed through the day or notice I haven't even paid attention to my breath at all today, or I'm breathing heavy or whatever, just taking a couple deeper breaths through your belly really can help regulate you throughout the day. You don't have to be, you know, certified or anything like that, but it's just something to practice, practice and notice in your own body, bring you back to present.
- [34:57]
Curtis Daviesher
Is there a right way and a wrong way to breathe?
- [35:01]
Tenille Carnes
When. Before I was doing breath work, when I do meditation, I was breathing in my chest. I was breathing much more in my chest than in my belly. And when I noticed learning breath work, it was really bypassing your chest and just inhaling deep through your belly and then out through your mouth. And I think that also is very similar in Pilates classes. Whereas in yoga, you don't hold your breath, but you exhale through your nose. So there's different techniques in breath work where you do exhale out your mouth some you exhale out your nose and they kind of correlate with different fitness. So I don't think any is wrong. It's really just noticing your breath when you are in that anxious state and taking fuller, deeper breaths and either blowing it out your mouth or full breaths out your nose and then big inhale through your nose.
- [35:57]
Curtis Daviesher
It's awareness and how you feel after that too, after your, your breathing session. So if you're doing things like other guests have mentioned to me, box breathing and holding it for five seconds and then exhaling for five seconds, breathe in for five seconds and doing that four times in a square in like a box, you imagine it in your mind.
- [36:17]
Tenille Carnes
Right. And there, there's also breathing where it's more circular, where it really flows in and out where you're breathing and then exhaling immediately. There's no pause, you know, so there, like I said, there's just various different techniques. So yeah, box breathing is probably one of the best because you're focusing on your counting and you have to be present when you're counting. Right. So that is really an easy way to stay centered and, and be present here.
- [36:45]
Curtis Daviesher
It's really helped me as soon as I learned that from, from one of my previous guests. I do it before podcasts and it really gets me focused. It puts me in that energetic mood.
- [36:55]
Tenille Carnes
Yeah.
- [36:56]
Curtis Daviesher
And gives the personality that I portray in my podcasts and to my students as well.
- [37:01]
Tenille Carnes
Right, right.
- [37:02]
Curtis Daviesher
I'm learning so much from you. This is fascinating.
- [37:06]
Tenille Carnes
Thank you.
- [37:06]
Curtis Daviesher
Yeah. Let's bring this all together for the professionals listening, for global professionals who feel overwhelmed, stuck, or disconnected from their goals. What is the most important mindset shift or energy shift they can make today?
- [37:20]
Tenille Carnes
I would say it's really choosing you. And most important thing that I've learned is as a female, like I said, when I gave too much to others, I wasn't giving to myself. But when you are taking care of your needs, you're able to provide for others even that much more fully. I have a very busy life right now, probably busier than I had years ago when I was stressed out. But I enjoy what I do. I choose what I'm doing now. And when I am feeling disconnected, I know how to handle that and I have the tools to do so. So really just choosing yourself and, and making some non negotiables in your own life and what you need to help regulate yourself, that is extremely powerful.
- [38:08]
Curtis Daviesher
That's such a grounded and empowering message. Tenille. This has been an incredible conversation, full of enlightenment, clarity, emotional awareness and practical tools that can help so many people step into their power thank you so much for sharing your journey and your wisdom with my audience. And before we wrap up, where can my audience find you in the incredible work that you do?
- [38:30]
Tenille Carnes
I am on several different social media sites. I have a travel business site and then I also have Tenille C and Facebook. I have a private group there, Facebook, Instagram, I'm on LinkedIn. All of those places you can find me and message me.
- [38:47]
Curtis Daviesher
Excellent. And I'll make sure I put those links. I'll put them in the show description in the show notes of this episode. And once again, thanks to Neil for joining me on the Real English Conversations podcast.
- [38:57]
Tenille Carnes
Thanks for having me.
- [38:58]
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- [39:53]
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