Evolve by Choice

Evolve by Choice We help you improve your overall wellness by teaching practical tools to regulate your nervous system and build emotional resilience.

This allows individuals, families, educators, athletes, and teens to stay calm connected and in control. 

23/02/2026

Can you pass this breath test? Most people can’t.

Hold your breath and stay in control.
No panic. No rushing. Just focus.

Your breath shapes your confidence, mindset, and performance.

Train it daily, and everything improves.
Try it. Tag a friend. Let’s see.

Comparison is the fastest way to cap your potential.When you focus on the opponent, you're playing their game. This "ext...
20/02/2026

Comparison is the fastest way to cap your potential.

When you focus on the opponent, you're playing their game. This "external noise" triggers your nervous system into a stress response, tightening your muscles and killing your flow.

Evolution happens when you stop reacting and start dictating. Shift your focus inward and use your breath to regulate your state.

Mindset: Compete with your potential, not the person.
Nervous System: Control the breath to exit "panic mode."
Performance: Mastery is a choice, not a comparison

Regulate your state. Dominate the court. Link in bio to join us.

You aren’t "playing safe" your nervous system is just locking up. 🛑When you focus on the fear of mistakes or injury, you...
19/02/2026

You aren’t "playing safe" your nervous system is just locking up. 🛑

When you focus on the fear of mistakes or injury, your brain hits the Survival Mode switch. Your breathing gets shallow, your muscles tighten, and your instinct to "protect" overrides your talent. You aren't losing to the opponent; you're losing to a biological freeze response.

To unlock your best game, you need a manual override.

Use Vagal Breathing (long, 6-second exhales) to signal to your brain that you are safe. This lowers your heart rate and shifts you from "panic" back into Flow. Stop fighting your biology regulate your breath and let your training take over.

Ready to stop playing tense?

Comment "FLOW" if you’re committing to a full-speed mistake today over playing it safe!

Stop trying to "self-care" your way out of burnout in isolation. We were never meant to carry our stress alone. Your ner...
18/02/2026

Stop trying to "self-care" your way out of burnout in isolation.

We were never meant to carry our stress alone. Your nervous system is a social organ; it thrives on the rhythm of others. "Coregulation is the precursor to self-regulation."

Sometimes, the fastest way to find your own calm is to simply breathe in a space with others doing the same. Community breathwork is the biological "shortcut" to a reset.

We provide the collective rhythm; your body does the rest. Experience the power of the shared breath at our next community event 07 March - Link is in our Bio.

18/02/2026

Watching your athlete’s confidence vanish the second they step on the field is heartbreaking.

It’s not a lack of talent, it’s a dysregulated nervous system.

Stop telling them to "just relax" and give them The 5-Step Performance Reset:

Mental Rehearsal: Have them "pre-play" the game. Familiarity kills the panic response.

Reframe the Rush: Teach them that a racing heart is primed energy, not fear. It’s their body getting ready to explode.

The Breath Anchor: A long exhale + a "cue word" (like Smooth) signals the brain to drop the stress and stay present.

Focus Reset: When they worry about the score, remind them to breathe and focus only on the next play.

Pocket the Fear: Nerves are normal. Teach them to carry the fear in their pocket and play anyway.

Control the breath, control the game. 🏆

Comment "READY" if you want my athlete nervous system checklist to help your kid stay locked in! 📩

Your mind talks a lot, but your breath can help you listen.Breath and mind are deeply connected. By tuning into your bre...
17/02/2026

Your mind talks a lot, but your breath can help you listen.

Breath and mind are deeply connected. By tuning into your breathing, you can gently observe your thoughts, release tension, and invite calm into your day. Even 5 minutes of mindful breathing can help you reset and refocus.

Try this now, close your eyes, take a slow inhale for 4 counts, hold for 4, exhale for 6, and repeat. Notice how your mind starts to settle. Share in the comments how this feels for you!

17/02/2026

From "I’m not sure" to "I’ve got this."

We’ve all seen that look. The hesitant step into the room, the quiet voice, the "what if I don't fit in?" Every girl starts with doubts about her friendships, her feelings, and her place in the world.

But at Empower Me Within, we provide the guidance and the community she needs to find her voice. Whether she’s navigating the complexities of school friendships or learning to quiet her inner critic, we help her turn that doubt into courage.

In 2026, we’re back at North Lakes with two transformative terms:

Term 2: Fantastic Friendships (May 8 – June 12) Focusing on setting boundaries, finding true belonging, and handling "friendship fires" with grace.

Term 3: Resilience & Self-Esteem (July 30 – Sept 3) Our traditional program for emotional regulation, bouncing back from setbacks, and building rock-solid self-belief.

Give her the tools to ride out the big emotions and the confidence to speak her truth.

Watch her shine in 2026. Registration is now open! Tap the link in our bio to secure her spot in North Brisbane.

Presence begins in the body. We often focus on what we are saying, but our students are actually tuned into our nervous ...
16/02/2026

Presence begins in the body.

We often focus on what we are saying, but our students are actually tuned into our nervous system. When we are rushed and reactive, they feel it. But when we take a moment to lengthen our exhale, we signal safety to the brain, shifting from "fight or flight" into a state of connection.

True teaching happens in the space of a regulated nervous system. Today, let your breath be your anchor. Your calm is contagious.

Have you tried 'breathing with' your students before a lesson?

Save this post for the next time you feel the classroom energy rising and need a quick reset. 📌

Stop practicing for the applause and start practicing for the pressure. If you want to be different, you have to do what...
10/02/2026

Stop practicing for the applause and start practicing for the pressure.

If you want to be different, you have to do what others aren’t willing to do. That means diving for the loose ball, mastering your internal state, and choosing growth over comfort every single day.

Practice as if you’ve never won.
Play as if you’ve never lost.
Evolve by choice. ✨

💬 Comment “Evolve” if you’re committed.

Being "part" of a community is useless if you’re still holding your breath behind a wall of isolation. The truth? Safety...
09/02/2026

Being "part" of a community is useless if you’re still holding your breath behind a wall of isolation.

The truth? Safety is a team sport.

As the quote says: "Regulating our nervous systems is more than just sitting in the same room; it’s about breathing together in a way that makes our collective safety felt in the body."

This is the power of co-regulation. When we join a breathwork circle, our nervous systems begin to "talk" to one another. Your calm inhale helps settle my racing heart, and my steady exhale signals to your brain that the "threat" is gone. We aren't just belonging to a group; we are building a biological sanctuary, one breath at a time.

Join us as we explore the power of

People point out your weaknesses as they define you.Instead of shrinking away, use that pressure to train smarter, regul...
06/02/2026

People point out your weaknesses as they define you.

Instead of shrinking away, use that pressure to train smarter, regulate your breath 🌬️, and sharpen your mindset.

Every perceived flaw becomes fuel turn into a strength that sets you apart on the national stage 🏆.

Breathe. Focus. Dominate.

05/02/2026

Breathwork isn’t just for recovery or yoga classes. It’s a high-performance tool every athlete can use to control stress, recover faster, and stay composed when it matters most. ⚡

From calming pre-game nerves, to resetting between sets, to winding down after a big session, mastering your breath can completely shift your state and give you the edge you didn’t know you had. 🌬️

Double-tap if you’re ready to own your calm and perform at your best. 🔥

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