Podcast
The Executive Exhale Podcast
Hosted by Tammy Delaney-Plugowsky · EN
The Executive Exhale Podcast is your space to pause, breathe, and reconnect with what truly matters as a leader. Hosted by executive wellness coach and HeartBreath™ guide Tammy, this podcast is designed for high-achieving professionals who are feeling the weight of stress, burnout, or misalignment in their careers and lives.
Through candid conversations, expert insights, and powerful mindfulness practices, we explore what it means to lead with clarity, purpose, and well-being. Whether you're navigating career transitions, seeking work-life balance, or simply looking for tools to manage stress more effectively, The Executive Exhale podcast offers real talk, deep insights, and actionable strategies to help you exhale, reset, and thrive.
10episodes
Episodes
Newest firstAll episodes
109 | The Pattern You’ve Been Living Your Whole Life (And Why It’s Still Running You)
Apr 700:15:12Tap to summarizeSend us Fan MailYou can understand your patterns. You can even explain where they come from.And yet, you still find yourself reacting the same way; again and again.In this episode, we look at why awareness alone isn’t enough to create change.This isn’t about more insight. It’s about learning how to work with what’s happening in the moment, so that you can start responding differently.I also share a bit of my own experience, including where traditional approaches helped and where they didn’t fully take me where I needed to go.If you’ve ever felt like you “know better”, but still find yourself stuck in the same reactions, this episode will likely resonate.Support the showCurious about working with me? Book a confidential call and let’s talk about what’s weighing on you and what’s next!Want to find out where your energy is being drained.Get your Leadership Energy & Stress Resilience Score™ today.High-performance doesn’t have to mean high stress and you do NOT have to go at this alone.----------------------------------------------------------------------------------------------Channel Disclaimer: Please note that this audio is for informational use only and is not intended to be considered a substitute for consultation with a formal business consultant, personal coach or mental health or health professional. Specific business or personal issues always requires the advice of a certified, licensed or trained professional. Listening to this channel will not establish a coaching or business relationship and therefore, messages containing personal or professionally sensitive information should not be sent to the creator. For any/all business-related inquiries, please contact info@executiveexhale.com
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108 | Why Understanding Stress Does Not Stop It
Feb 600:10:09Tap to summarizeSend us Fan MailI break down why many high functioning people remain stressed despite insight, rest, and good habits. This episode looks at the physiology of stress and what allows the stress cycle to truly settle.If you are functional but depleted, and stress never fully lets go, Break the Stress Cycle was designed for that exact space. It works at the level stress actually runs, without adding more to your plate. Support the showCurious about working with me? Book a confidential call and let’s talk about what’s weighing on you and what’s next!Want to find out where your energy is being drained.Get your Leadership Energy & Stress Resilience Score™ today.High-performance doesn’t have to mean high stress and you do NOT have to go at this alone.----------------------------------------------------------------------------------------------Channel Disclaimer: Please note that this audio is for informational use only and is not intended to be considered a substitute for consultation with a formal business consultant, personal coach or mental health or health professional. Specific business or personal issues always requires the advice of a certified, licensed or trained professional. Listening to this channel will not establish a coaching or business relationship and therefore, messages containing personal or professionally sensitive information should not be sent to the creator. For any/all business-related inquiries, please contact info@executiveexhale.com
Transcribe →107 | 3 Patterns That Keep Leaders Exhausted
Jan 1800:10:47Tap to summarizeSend us Fan MailThis episodes shares the 3 patterns I see that keep leaders exhausted. Stressed now and looking for support? You can book in for a strategy session to get you started: Break the Stress Cycle Reset (limited spots + NEWYEAR20 for 20% off for first 5 purchases)👉 https://hub.executiveexhale.com/breakthestresscycle Support the showCurious about working with me? Book a confidential call and let’s talk about what’s weighing on you and what’s next!Want to find out where your energy is being drained.Get your Leadership Energy & Stress Resilience Score™ today.High-performance doesn’t have to mean high stress and you do NOT have to go at this alone.----------------------------------------------------------------------------------------------Channel Disclaimer: Please note that this audio is for informational use only and is not intended to be considered a substitute for consultation with a formal business consultant, personal coach or mental health or health professional. Specific business or personal issues always requires the advice of a certified, licensed or trained professional. Listening to this channel will not establish a coaching or business relationship and therefore, messages containing personal or professionally sensitive information should not be sent to the creator. For any/all business-related inquiries, please contact info@executiveexhale.com
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106 | Micro Boundaries, Major Relief: Small Habits for Burnout Proof Leadership
Jan 1300:42:17Tap to summarizeSend us Fan MailIn this episode of The Executive Exhale Podcast, I sit down with life and career coach Sophia Mikelionis, founder of Gearing Together, to talk about burnout, boundaries, and the permission to pivot when a role or culture is slowly shrinking you.We unpack what it looks like to stop outsourcing your self worth to your resume, especially for high achieving women and first gen success stories carrying invisible pressure. Sophia shares practical micro habits that protect your energy in real time, including how to use your calendar, narrate workload, and set boundaries that actually stick without derailing your career.If you are a leader who feels overtaxed, always on, and quietly wondering how long you can keep going like this, this conversation is your reminder that sustainable leadership starts with small choices and a return to self before the next rise.Connect with Sophia on LinkedIn, watch her on YouTube or go to her Website. Support the showCurious about working with me? Book a confidential call and let’s talk about what’s weighing on you and what’s next!Want to find out where your energy is being drained.Get your Leadership Energy & Stress Resilience Score™ today.High-performance doesn’t have to mean high stress and you do NOT have to go at this alone.----------------------------------------------------------------------------------------------Channel Disclaimer: Please note that this audio is for informational use only and is not intended to be considered a substitute for consultation with a formal business consultant, personal coach or mental health or health professional. Specific business or personal issues always requires the advice of a certified, licensed or trained professional. Listening to this channel will not establish a coaching or business relationship and therefore, messages containing personal or professionally sensitive information should not be sent to the creator. For any/all business-related inquiries, please contact info@executiveexhale.com
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105 | Burnout, Decision Fatigue, and How Leaders Reclaim Control Under Pressure
Jan 500:44:56Tap to summarizeSend us Fan MailIn this episode of The Executive Exhale Podcast, I sit down with executive coach Weronika Sobolak, a former Meta leader who built global teams and later navigated her own experience of burnout and stress related health impacts.We talk about how burnout often builds quietly through decision fatigue, disrupted sleep, and gradual energy depletion long before a breaking point. Weronika shares practical tools leaders can use under pressure, including her Rule of Five mindset reset, simple ways to listen to what the body is holding, and how EFT tapping can support nervous system regulation.We also explore what organizations do that unintentionally accelerate burnout, especially lack of clarity, feedback, and direction during constant change. We wrap with a grounded reminder that sustainable leadership starts with pausing, building a strong support system, and aligning daily actions with what truly matters.Want to connect with Weronika? Click HERESupport the showCurious about working with me? Book a confidential call and let’s talk about what’s weighing on you and what’s next!Want to find out where your energy is being drained.Get your Leadership Energy & Stress Resilience Score™ today.High-performance doesn’t have to mean high stress and you do NOT have to go at this alone.----------------------------------------------------------------------------------------------Channel Disclaimer: Please note that this audio is for informational use only and is not intended to be considered a substitute for consultation with a formal business consultant, personal coach or mental health or health professional. Specific business or personal issues always requires the advice of a certified, licensed or trained professional. Listening to this channel will not establish a coaching or business relationship and therefore, messages containing personal or professionally sensitive information should not be sent to the creator. For any/all business-related inquiries, please contact info@executiveexhale.com
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104 | The Quiet Weight of the Holiday Season
Dec 2200:10:07Tap to summarizeSend us Fan MailThis time of year can carry a lot. At work, we are often trying to wrap things up and keep everything moving. At home, we shift straight into caregiving, hosting, travel, and trying to create meaningful moments for the people we love.On top of that, the holidays can stir up complex emotions. Grief, tenderness, longing, exhaustion, and gratitude can all exist at the same time.In this episode, I talk honestly about how stress shows up during the holiday season, how our bodies hold the weight of the year, and why pushing through is not always the answer. I also share a gentler way to relate to this season, especially if you are feeling unsure, tired, or emotionally layered.This is not about fixing anything. It is simply an invitation to slow down, notice what feels tender, and remember that you do not have to carry everything alone.Support the showCurious about working with me? Book a confidential call and let’s talk about what’s weighing on you and what’s next!Want to find out where your energy is being drained.Get your Leadership Energy & Stress Resilience Score™ today.High-performance doesn’t have to mean high stress and you do NOT have to go at this alone.----------------------------------------------------------------------------------------------Channel Disclaimer: Please note that this audio is for informational use only and is not intended to be considered a substitute for consultation with a formal business consultant, personal coach or mental health or health professional. Specific business or personal issues always requires the advice of a certified, licensed or trained professional. Listening to this channel will not establish a coaching or business relationship and therefore, messages containing personal or professionally sensitive information should not be sent to the creator. For any/all business-related inquiries, please contact info@executiveexhale.com
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103 | The Power of One Simple Change
Dec 1900:32:20Tap to summarizeSend us Fan MailIn this episode of The Executive Exhale Podcast, I sit down with productivity coach and podcast host Mark Struczewski, also known as "Mister Productivity", to talk about overwhelm, focus, and sustainable performance.Instead of chasing hacks or trying to do more, we focus on simplicity, discipline, and small changes that actually stick. Mark shares why productivity is rarely the real problem, how micro breaks and intentional routines restore clarity, and why doing less can often lead to better results.This episode is a reminder that relief does not come from piling on new strategies. It comes from choosing one thing, keeping it simple, and giving yourself the space to breathe again.This conversation is for leaders who feel stretched thin and want practical ways to reduce overwhelm without adding more pressure.To connect with Mark - visit his website at www.misterproductivity.comSupport the showCurious about working with me? Book a confidential call and let’s talk about what’s weighing on you and what’s next!Want to find out where your energy is being drained.Get your Leadership Energy & Stress Resilience Score™ today.High-performance doesn’t have to mean high stress and you do NOT have to go at this alone.----------------------------------------------------------------------------------------------Channel Disclaimer: Please note that this audio is for informational use only and is not intended to be considered a substitute for consultation with a formal business consultant, personal coach or mental health or health professional. Specific business or personal issues always requires the advice of a certified, licensed or trained professional. Listening to this channel will not establish a coaching or business relationship and therefore, messages containing personal or professionally sensitive information should not be sent to the creator. For any/all business-related inquiries, please contact info@executiveexhale.com
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102 | Money Stories, Stress, and the Heart of Resilient Leadership
Dec 1000:43:45Tap to summarizeSend us Fan MailMoney is never just math. It is shaped by the stories we carry about worth, safety, and identity, and those stories spill into our leadership, health, and home life.In this episode of Executive Exhale, Tammy talks with financial wellness speaker and award winning author Matt Paradise. From homelessness and addiction to recovery, financial stability, and surviving bile duct cancer and a liver transplant, Matt shares how financial stress impacts the nervous system, work performance, and everyday decisions.You will learn simple ways to calm your system before making money decisions, how mentorship and compassion can change a financial trajectory, and why there is always hope for a different story with money and leadership.To reach or contact Matt, go to his website. You can also buy his book here.If this episode resonates, follow the show, share it with a leader who needs it.Support the showCurious about working with me? Book a confidential call and let’s talk about what’s weighing on you and what’s next!Want to find out where your energy is being drained.Get your Leadership Energy & Stress Resilience Score™ today.High-performance doesn’t have to mean high stress and you do NOT have to go at this alone.----------------------------------------------------------------------------------------------Channel Disclaimer: Please note that this audio is for informational use only and is not intended to be considered a substitute for consultation with a formal business consultant, personal coach or mental health or health professional. Specific business or personal issues always requires the advice of a certified, licensed or trained professional. Listening to this channel will not establish a coaching or business relationship and therefore, messages containing personal or professionally sensitive information should not be sent to the creator. For any/all business-related inquiries, please contact info@executiveexhale.com
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101 | When Grief Disrupts Our Presence as Leaders + guided reset
Nov 2500:15:57Tap to summarizeSend us Fan MailIn this episode, I share the impact of the recent loss of our beloved dog Kipper and how her passing revealed something profound about grief, leadership, and the nervous system.Grief doesn’t only live in our emotions. It lives in the body. It affects focus, patience, energy, clarity, and capacity. For leaders, those internal shifts can ripple into how we show up, communicate, and work with others.In this conversation, I explore:How the loss of a pet can disrupt nervous system regulationWhy grief can make presence and clarity harder (and why that’s normal)The science behind attachment, oxytocin, cortisol, and heart rate variabilityHow leaders can support themselves and others with compassionHow Kipper’s final gift to me will be/was unexpected healing and releaseA gentle, grief conscious 5 minute guided nervous system reset near the end of the episodeThis episode is for you if you’re navigating loss, supporting someone who is grieving, or noticing that your mind and body feel different after emotional shock or transition.If you want grounding, connection, and permission to breathe again, you’ll feel held here.Support the showCurious about working with me? Book a confidential call and let’s talk about what’s weighing on you and what’s next!Want to find out where your energy is being drained.Get your Leadership Energy & Stress Resilience Score™ today.High-performance doesn’t have to mean high stress and you do NOT have to go at this alone.----------------------------------------------------------------------------------------------Channel Disclaimer: Please note that this audio is for informational use only and is not intended to be considered a substitute for consultation with a formal business consultant, personal coach or mental health or health professional. Specific business or personal issues always requires the advice of a certified, licensed or trained professional. Listening to this channel will not establish a coaching or business relationship and therefore, messages containing personal or professionally sensitive information should not be sent to the creator. For any/all business-related inquiries, please contact info@executiveexhale.com
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100 | The Real Reason You Don’t Feel Better Yet
Nov 2100:16:17Tap to summarizeSend us Fan MailThis episode is a conversation about the real inner experience of leadership. We talk about what happens when your nervous system gets stuck in “on” mode, why the vagus nerve plays a bigger role than most people realize and how slow, steady breathwork can begin to shift the way you feel.It’s simple, grounded nervous system education you can use right away.I also share a little about my free/live December 2 workshop, The Deep Exhale for Leaders, where we’ll go deeper into this idea of resetting a system that’s been running in survival mode for too long.And because this is episode 100, I’m giving one listener a little thank-you gift. Listen until the end for the details.Perfect for anyone who’s been trying everything and still doesn’t feel relief.Support the showCurious about working with me? Book a confidential call and let’s talk about what’s weighing on you and what’s next!Want to find out where your energy is being drained.Get your Leadership Energy & Stress Resilience Score™ today.High-performance doesn’t have to mean high stress and you do NOT have to go at this alone.----------------------------------------------------------------------------------------------Channel Disclaimer: Please note that this audio is for informational use only and is not intended to be considered a substitute for consultation with a formal business consultant, personal coach or mental health or health professional. Specific business or personal issues always requires the advice of a certified, licensed or trained professional. Listening to this channel will not establish a coaching or business relationship and therefore, messages containing personal or professionally sensitive information should not be sent to the creator. For any/all business-related inquiries, please contact info@executiveexhale.com
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