And Breathe

14/10/2026

Thank you Nestlé Australia for trusting me with your marketing team's breath. Creativity doesn't come from a body stuck in fight or flight. It needs a down-regulated nervous system, and the skills to actually get there when it counts.

We moved through a breath flow journey into a guided inner meditation, so the team could land focused, relaxed and ready to take on their day and their week. Such an honour to support you.

Would you love to experience this in your workplace?

Thank you Barbara Smirniotis 🫶

Nestlé ANZ

14/10/2026

Thank you Nestlé Australia for trusting me with your marketing team's breath.

Creativity doesn't come from a body stuck in fight or flight. It needs a down-regulated nervous system, and the skills to actually get there when it counts.

We moved through a breath flow journey into a guided inner meditation, so the team could land focused, relaxed and ready to take on their day and their week. Such an honour to support you.

It is always such an honour to experience the shifts with every breath.

Interested in a corporate session for your team? Comment "WELLNESS" or send me a DM and I'll share the details.

Nestlé ANZ

13/10/2026

Ever spent days arguing with AI about something, only to hear the complete opposite from the people actually doing it?

That's been me this week. ChatGPT and Claude kept telling me nasal-only running doesn't work once things get hard.

Meanwhile my inner circle of breathwork facilitators are running marathons and ultras with their mouths taped shut. 🤷‍♀️
So I pulled the research. Turns out the nose isn't the limit. An untrained nose is.

Train nasal. Race fast. Recover nasal.

Want to improve your running performance and recovery? Join my free group, where you'll learn exactly how to do it. Comment TRAIN and I'll send you all the details 👇

11/10/2026

10/10/2026

When was the last time you checked in with your nervous system, not just your to-do list?

It's World Mental Health Day, and one of the simplest tools I know takes less than a minute. No app, no equipment, no one even has to know you're doing it.

A 2023 Stanford study found just five minutes a day of this pattern lifted mood and eased anxiety more than mindfulness meditation did over the same month.

Try it with me, then tell me in the comments: how do you feel after three rounds? 👇

09/10/2026

Do you breathe through your mouth the second a workout gets hard?
Raul did. One week into breath retraining and he's:
• Hitting his strongest breath holds yet
• Getting through a Hyrox class breathing in through his nose
• Feeling like he's reclaimed a mind-body connection he'd lost

His words: "Any progress is progress in my books." We love that.

The program is free and you can start today. Comment TRAIN and I'll send you the link 👇

09/10/2026

Day 7. Could you run 4km breathing only through your nose? 👀
I couldn't. Building my CO2 tolerance is what got me there. It's not just about performance, either. The same training helps you stay calm when stress hits, sleep better, and stop gasping for air when life speeds up.

Want to train with me? Join the group, it's free. Comment TRAIN and I'll send you the details.

If you want to see more of this, like, follow and share it with someone who needs it.

09/10/2026

Day 6 Nose Running Challenge

Have you noticed your breathing feels harder after a bad night? 👇

Tell me below. And if you train your breath, try checking your breath-hold the morning after a rough sleep. The numbers don't lie. Join the free group with all the resources to improve performance and recovery. DM the world TRAIN and I will send it over.

08/10/2026

What would you do with three days to actually switch off? 🌿

I'm about to hit my 400th breathwork session, and to celebrate I'm giving away a glamping tent spot at The Reset Retreat next week.

📍 A gorgeous yoga retreat in Kenthurst NSW
🗓 Thursday 15 October, 4pm to Saturday 17 October, 2:30pm
Three days of yoga, breathwork, fire ceremony, silent morning walks and space to finally exhale.

What's included:
🌿 Glamping tent accommodation
🌿 All meals (vegetarian)
🌿 All workshops: yoga, breathwork, understanding the breath and mindset
🌿 A welcome gift

Follow all the below steps to enter:
1. Follow Lauren Wainer, And Breathe
2. Like this post
3. Tag a friend who needs this too
4. Comment WIN and I'll slide into your DMs for you to tell me how this retreat will benefit you

Entries close Sunday 11 October at 8pm. Winner announced Monday. Must be 18+ and able to get to Kenthurst NSW.

This promotion is in no way sponsored, endorsed or administered by, or associated with Instagram.

06/10/2026

Feeling flat in your workouts the week or two before your period? 👇

As a breathwork facilitator, I'm telling you to slow down, and here's the science. After ovulation, progesterone rises and makes your brain more sensitive to CO2. You breathe more at the same effort, and that over-breathing can leave you breathless, flat and on edge.

You can't switch it off, but you can work with it:
🫁 Train by effort, not numbers. Let your pace or splits drop and keep the effort steady
👃 Nose breathe during warm-ups, easy cardio and between sets
😮‍💨 Lengthen your exhale before and after training to calm your nervous system
💧 Hydrate and go easy in the heat, your body runs warmer this phase
📈 Track your BOLT score with your cycle so you see your own pattern
It's not lost fitness. It's your hormones.

Join the free training to improve your breath and workouts. DM TRAIN and I'll send over the details