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Exhale

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Welcome to Pause and Exhale

Breathwork and Mind-Body Techniques

For stress management and nervous system regulation in peri-post menopause

A woman with long hair standing outdoors, smiling with her eyes closed, facing the sunlight.

Services

  • In these sessions, you'll be safely supported to regulate your nervous system through conscious breathwork and mind-body coaching to access layers of emotion, energy, and stored tension that may be keeping you stuck. This work invites you back into your body to rediscover presence, clarity, and a profound sense of reconnection with yourself.

    60 mins | $180 Learn more

  • Online and in-person options, if based in Sydney.

    Menopause Nervous System Connection and Reset Program

    You will work through a 4 week program consisting of online self paced learning and weekly group coaching where you can learn from the team at pause and exhale and other women transitioning through peri-post menopause.

    $499 | Learn more

  • Breathwork encompasses a variety of techniques that involve consciously controlling and manipulating the breath to influence physical, mental, and emotional well-being. It's a form of mind-body therapy that uses the breath as a tool to promote relaxation, reduce stress, and enhance overall health. Breathwork practices have roots in ancient traditions like yoga and Eastern medicine, and also incorporate modern techniques developed by researchers and practitioners. Learn more: Benefits of Breathwork.

  • Mind-body coaching is a holistic approach that emphasises the interconnectedness of the mind and body, focusing on how they influence each other. It helps individuals improve their well-being by integrating practices like mindfulness, breathwork, and somatic awareness to achieve greater self-awareness, stress management, and overall life satisfaction.

Testimonials

  • We recently did a breathwork session with Julie. It was so beneficial and released a lot of stagnant energy and re-set the body from flight and fight into rest and digest. It also equipped my mind to know this is available to me in any situation. A wonderful tool to have up my sleeve. Highly recommended

    Cheryl Marais

  • My breathwork session with Julie was truly powerful. From the start, she held a safe and nurturing space that allowed me to fully let go. I experienced a deep release—not just emotionally, but physically—and felt lighter. That night, I had the best sleep I’ve had in ages. Julie’s presence and guidance were deeply intuitive and healing. Highly recommend this experience to anyone seeking true inner release and reconnection.

    Ella Tong

  • Julie has deep experience working with leaders at all levels of an organisation and specifically with Executive Leadership Teams. Julie is passionate about bringing a wholistic approach to both leadership and organisational culture. Her Breathwork and Mindbody approaches combined with her extensive understanding of the challenges of being a leader within complex organisational systems, create an environment where both leaders and the organisation can be there very best. Julie is a very experienced and much loved leader herself. The breathwork and mindbody approaches that she practices daily are evident by the deep sense of calm and focus she brings to everything she does – particularly in situations of high stress.

    Belinda Robinson

Services

  • In these sessions, you'll be safely supported to regulate your nervous system through conscious breathwork and mind-body coaching to access layers of emotion, energy, and stored tension that may be keeping you stuck. This work invites you back into your body to rediscover presence, clarity, and a profound sense of reconnection with yourself.

    60 mins | $180 Learn more

  • Online and in-person options, if based in Sydney.

    Menopause Nervous System Connection and Reset Program

    You will work through a 4 week program consisting of online self paced learning and weekly group coaching where you can learn from the team at pause and exhale and other women transitioning through peri-post menopause.

    We understand you are time poor so we have made this program manageable. Commitment is 1 hour online group coaching each week 30 mins per week of self paced learning. Optional weekly challenges and one pause and exhale breathwork event 2.30hrs

    $499 | Learn more

  • Online or in-person sessions available.

    Team Clarity Breathwork

    These team sessions offer more than just a moment to breathe—they create space to pause, reset, and reconnect. Each experience combines guided breathwork, nervous system education, and practical tools to help restore clarity, calm, and cohesion. Great to do before a team planning session or as part of an off site wellness day.

    Price on request | Learn more

    Workplace Menopause Breathwork Program

    This program is designed to equip women with the knowledge and tools to confidently navigate the transition from peri- to post-menopause. It offers evidence-based insights, guided support, and practical strategies to foster wellbeing, resilience, and informed decision-making throughout this life stage.

    Price on request | Learn more

  • Coming Soon!

  • Breathwork encompasses a variety of techniques that involve consciously controlling and manipulating the breath to influence physical, mental, and emotional well-being. It's a form of mind-body therapy that uses the breath as a tool to promote relaxation, reduce stress, and enhance overall health. Breathwork practices have roots in ancient traditions like yoga and Eastern medicine, and also incorporate modern techniques developed by researchers and practitioners. Learn more: Benefits of Breathwork.

  • Mind-body coaching is a holistic approach that emphasises the interconnectedness of the mind and body, focusing on how they influence each other. It helps individuals improve their well-being by integrating practices like mindfulness, breathwork, and somatic awareness to achieve greater self-awareness, stress management, and overall life satisfaction.

  • A pink mug being held on a fuzzy blanket, with a person reading a book nearby.

    Physiological Benefits of Breathwork

    Regulates the nervous system: Helps shift from fight-or-flight into a rest-and-digest state, easing stress, tension in the body and overwhelm.

    Improves sleep: Slows down racing thoughts and supports deeper, more restorative rest.

    Balances blood pressure and heart rate: Enhances parasympathetic activity for overall cardiovascular resilience.

  • A diverse group of women forming a circle with their hands stacked together in the center, smiling and looking down at the camera.

    Emotional & Psychological Benefits of Breathwork

    Builds emotional regulation: Creates space between reaction and response.

    Boosts mood and reduces irritability: Breathwork activates pathways tied to serotonin and oxytocin, promoting calm and connection.

    Reinforces self-trust: Empowers people to feel more in control of their experience, through setting boundaries, understanding fears and triggers.

  • Three smooth, dark stones labeled 'Soul', 'Mind', and 'Body' arranged on a marble surface, with a white flower petal nearby.

    Holistic & Transformational Benefits of Breathwork

    Deepens mind-body awareness:

    Enhances mind-body awareness: Supports a deeper reconnection with physical sensations, helping individuals identify and release tension early—before stress accumulates and becomes overwhelming.

    Facilitates release of old stress patterns: Breath becomes a tool for letting go—physically, emotionally and energetically.

    Supports identity transitions: Offers a gentle anchor as people navigate shifts in purpose, relationships, and self-perception.

Breathwork and peri-post menopause - What’s the link?

A woman practicing yoga outdoors during sunset, standing with eyes closed and hands on her chest in a peaceful pose.

Who I help:

  • People feeling stressed and overwhelmed (with a special interest in women in peri-post menopause) who are ready to explore breathwork and mind-body work as a science-backed tool for real, sustainable relief. Private sessions and Women’s Group Programs are available.

  • Leaders and workplace teams navigating change, pressure, or just needing space to exhale. These sessions explore breathwork tools and mind-body techniques to gently restore clarity, calm, connection, and focus into the rhythm of the workday. There are two workplace programs available:

    Workplace Team Clarity Breathwork

    Workplace Menopause Breathwork Program

Pink blocks with black letters spelling 'HORMONES' and a pink flower on a light blue background.

During perimenopause, declining levels of estrogen and progesterone can lead to dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis, resulting in elevated cortisol production—the body's primary stress hormone. This shift may cause women to experience a heightened stress response or a sense of persistent tension, often without a clearly identifiable trigger. Contributing factors such as workload, family responsibilities, sleep disruption, and social pressures can further amplify this physiological sensitivity, making stress feel both unpredictable and overwhelming.

Three women sitting together on a couch, smiling, and having a good time.

It’s heartening to see growing knowledge, information and support around menopause—but even with all the resources now available, many women are still looking for tools that speak to the emotional and physiological shifts happening beneath the surface.

That’s where we come in.

A woman practicing yoga outdoors during sunset with her eyes closed and hands on her chest.

Pause & Exhale offers the missing piece: guidance that helps you regulate stress, reconnect with yourself, and navigate this transition with clarity and calm.

Through scienced backed nervous system–informed breathwork and mind-body coaching, we help you build clarity, emotional steadiness, and a sense of inner peace—so you can move forward feeling truly grounded, clear, and like yourself again.

Group of six diverse women smiling, hugging, and enjoying each other's company indoors.

And you won’t be navigating it alone. At Pause & Exhale, you’ll find a supportive community of women who are walking this path too—sharing insights, encouragement, and real-life strategies. It’s a space for connection, compassion, and growth where your experience is heard and valued.

The Benefits of Breathwork  

Get in contact, we’d love to hear from you!