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It’s our 🎉100th Episode 🎉

For this episode, we’re doing something special: We invited the wonderful and incredibly talented Sarah Pettay from Mind the Gap Services (Sarah and Helena’s impact-driven baby) to turn the mic – and the interview – on Mike and Helena.

Sarah asks thought-provoking questions, invites reflection, and sparks much laughter – from what we admire in each other, our dream guests, and podcasts we love to a fun, rapid-fire Q+A at the end.

✨ SPECIAL NOTE FROM MIKE AND HELENA✨

When we started this podcast, almost 2 years ago, we didn’t know how long we’d be at it, how many guests we’d have, or how much the format might change.

We went into it open-minded with an openness to evolution and a simple desire to have interesting conversations with people we want to learn from.

That’s always been key to us: Having people on that we want to learn from.

We do our best to keep the conversations feeling like a coffee chat with good friends.

We’ve learned a lot! In the 100 episodes, we’ve only had 2 episodes that were re-releases. That’s A LOT of conversations! And, we look forward to more guests and new topics in 2026!

You read that right: 2026. Much like we guide our clients to find balance and take rest when needed, we’re taking the rest of the year off – making this a great time to revisit allllll of those amazing guests and episodes. And, if you have a topic or guest you’d like us to explore, send us a text (look for the link above the episode description).

An enormous THANK YOU to all of our amazing guests who made the first 100 episodes fly by and all of our loyal listeners tuning in each week.

With gratitude,

Helena and Mike

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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Ever wondered what happens at a wellness retreat and whether it's worth your time? Did you know Mike and Helena do retreats?

This week Helena and Mike unpack their recent experience co-hosting a one day retreat in Sonoma, CA with the amazing team from RebuildU by MFactor events.

We pull back the curtain on what makes a retreat transformative, share personal takeaways, and consider what’s next on the retreat horizon … perhaps a future multi-day retreat 🤩


Episode Highlights
🎧 Helena’s off-the-charts enthusiasm about the liver (and detoxification biotransformation processes) … does the liver need a hype woman? Because, Helena’s it!
🎧 Moving beyond the “go-to” stress management tools and exploring diverse wellness practices that can fit into real-world scenarios like boardrooms and traffic jams
🎧 Avoiding information overload at retreats and actually integrating one meaningful change into your daily life instead of trying to do everything at once
🎧 Personalizing a retreat attendee’s experience with pre-assessments
🎧 Mike and Helena’s vision for extended retreat experiences that allow time for deep dives, decompression, and meaningful connection
🎧 Mike’s desire to blend sustainable leadership practices with wellness tools
🎧 The importance of having a plan when you leave a retreat so you don't automatically slip back into old patterns once you're back in the "real world"

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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What happens when you remove all light, sound, and stimulation for five days – and are left alone with only your thoughts?

That may sound fun for some and a living nightmare for others.

For breath coach Alex Yeates, it was his reality recently. Join us as he shares his transformative experience spending five days in complete darkness at Sky Cave Retreats. From emotional breakthroughs to auditory hallucinations, Alex opens up about one of the most challenging and transformative experiences of his life and what it taught him about being versus doing.

In this Episode

🎧 The Experience: Spending 5 days in total darkness in a (comfortable) cave with no visual or auditory stimulation, receiving meals through a pass-through box
🎧 When Tools Become Distractions: Meditation, breathwork, and other wellness practices – things we normally used to ground us – can became ways to escape uncomfortable thoughts in the darkness
🎧 The Pattern-Seeking Brain: Even without time or space references, the need to create routine and track time was strong – revealing our deep need for familiar patterns and safety
🎧 Sleep Deprivation Effects: After three nights, sleep became what felt like an impossible feat, leading to visual and auditory hallucinations and heightened emotional sensitivity
🎧 Integration Matters: Skipping the recommended integration day led to weeks of emotional overwhelm and nervous system overload when returning to normal life
🎧 Deepened Gratitude: The isolation amplified appreciation for human connection, touch, laughter, and the voices of loved ones

ABOUT ALEX
Hi, I’m Alex, Breath Coach, performance strategist, and lifelong student of human potential. I work at the intersection of mindset, physiology, and breath, helping people tap into their fullest capacity, mentally, physically, and emotionally.

In 2021, I made a personal pivot, cutting out alcohol before it could derail my trajectory. That decision became a catalyst for transformation. Through daily breath and mindset practices, I rebuilt myself from the inside out and discovered the powerful link between breath and peak performance.

I’ve explored the Wim Hof Method, rebirthing, holotropic breathing, pranayama, and SKY breathing, but it was Conscious Connected Breathwork that truly unlocked the next level for me. It allowed me to clear stress, sharpen focus, and operate from a place of curiosity, calm, and clarity.

I pursued certifications through the School of Breath Science and Oxygen Advantage, and now coach everyone from athletes to entrepreneurs, teens, and professionals under high pressure. I specialize in using the breath as a performance tool, supporting nervous system regulation, energy management, pain reduction, and focus enhancement.

Insta: @breathe_on_purpose | Website

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Text us! Look for the link at the top of this page (above the episode description).

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.