The Executive Exhale Podcast

Hosted by Tammy Delaney-Plugowsky

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110

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Jun 2026

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About the show

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.

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June 30, 2026Episode 11013 min

110 | What If Success Isn't Supposed to Feel This Way? What Is It Really Costing You?

Send us Fan MailInterested in joining a small, curated Leadership Experience this fall?I'm creating an intimate, in person experience for leaders who are ready to step away from constant pressure, create space to think, reflect, and reconnect with what matters most.If today's conversation resonates with you and you'd like to be among the first to receive the details before they're shared publicly, send an email to info@executiveexhale.com with the subject line Leadership Experience.The question in today's episode is....what if success isn't supposed to feel this way?Many leaders have done everything they thought they were supposed to do. They worked hard, achieved their goals, earned the promotions, and became the person everyone could count on.So why does success sometimes feel so heavy?In this episode, I share why Executive Exhale is evolving and the realization that changed not only my business, but my definition of leadership and success.Together, we'll explore:• Why burnout is often the outcome, not the problem.• The hidden impact of sustained pressure on our health, decision making, relationships, and confidence.• Why so many successful leaders quietly lose themselves while trying to hold everything together.• How redefining success can help us build lives that are both meaningful and sustainable.At the heart of this episode is the mission guiding the next chapter of Executive Exhale:Helping leaders build lives where success no longer comes at the expense of their health, confidence, relationships, or sense of self.If you've ever wondered why success doesn't feel the way you thought it would, this conversation is for you.Reflection QuestionWhat has success been costing you?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

April 7, 2026Episode 10915 min

109 | The Pattern You’ve Been Living Your Whole Life (And Why It’s Still Running You)

Send 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

February 6, 2026Episode 10810 min

108 | Why Understanding Stress Does Not Stop It

Send 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

January 18, 202610 min

107 | 3 Patterns That Keep Leaders Exhausted

Send 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

January 13, 2026Episode 10642 min

106 | Micro Boundaries, Major Relief: Small Habits for Burnout Proof Leadership

Send 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

January 5, 2026Episode 10544 min

105 | Burnout, Decision Fatigue, and How Leaders Reclaim Control Under Pressure

Send 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

December 22, 2025Episode 10410 min

104 | The Quiet Weight of the Holiday Season

Send 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

December 19, 2025Episode 10332 min

103 | The Power of One Simple Change

Send 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

December 10, 2025Episode 10243 min

102 | Money Stories, Stress, and the Heart of Resilient Leadership

Send 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

November 25, 2025Episode 10115 min

101 | When Grief Disrupts Our Presence as Leaders + guided reset

Send 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