The Executive Exhale Podcast

Tammy Delaney-Plugowsky
  • 5.0 (1)
  • MENTAL HEALTH
  • UPDATED WEEKLY

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.

  1. 104 | The Quiet Weight of the Holiday Season

    12/22/2025

    104 | The Quiet Weight of the Holiday Season

    Send us a text This 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 show Curious 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

    10 min
  2. 103 | The Power of One Simple Change

    12/19/2025

    103 | The Power of One Simple Change

    Send us a text In 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.com Support the show Curious 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

    32 min
  3. 102 | Money Stories, Stress, and the Heart of Resilient Leadership

    12/10/2025

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

    Send us a text Money 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 show Curious 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

    44 min
  4. 101 | When Grief Disrupts Our Presence as Leaders + guided reset

    11/25/2025

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

    Send us a text In 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 show Curious 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

    16 min
  5. 100 | The Real Reason You Don’t Feel Better Yet

    11/21/2025

    100 | The Real Reason You Don’t Feel Better Yet

    Send us a text This episode is a conversation about the real inner experience of leadership. We talk about what happens when your nervous system gets stuck in “on” mode, why the vagus nerve plays a bigger role than most people realize and how slow, steady breathwork can begin to shift the way you feel. It’s simple, grounded nervous system education you can use right away. I also share a little about my free/live December 2 workshop, The Deep Exhale for Leaders, where we’ll go deeper into this idea of resetting a system that’s been running in survival mode for too long. And because this is episode 100, I’m giving one listener a little thank-you gift. Listen until the end for the details. Perfect for anyone who’s been trying everything and still doesn’t feel relief. Support the show Curious 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

    16 min
  6. 99 | For the Leader Who Feels Empty on the Inside

    11/06/2025

    99 | For the Leader Who Feels Empty on the Inside

    Send us a text There is a quiet kind of burnout that shows up as success on the outside and numbness or exhaustion on the inside. In this episode, I share a moment from my own life where everything looked fine, but I no longer felt like myself. If you are in that space, this may help you understand what your body has been trying to tell you. If you want to go deeper, you can apply for the FREE 90-minute Pivot With Purpose workshop HERE. Support the show Curious 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

    17 min
  7. 98 | Is Your Success Hiding Burnout or Unresolved Trauma?

    10/27/2025

    98 | Is Your Success Hiding Burnout or Unresolved Trauma?

    Send us a text In this episode, I sit down with Laurel Van De Torn, a trauma therapist who works with high-achieving professionals, to unpack what really happens when ambition and old patterns collide. We talk about how trauma isn’t always a single event. Sometimes it’s the quiet stress that builds over years and how it can show up in our leadership, our relationships, and even in our bodies. We also explore the moment every driven leader eventually faces: realizing that the same habits that built our success may now be standing in the way of our health. If you’ve ever told yourself “I’m fine, just tired,” this conversation will hit home. Healing isn’t just about slowing down but it’s about finally being able to move forward with clarity, steadiness, and purpose. 🎙️ Guest: Laurel Van De Torn, LMFT — Trauma Therapist for High Achievers Connect with Laurel here: https://www.laureltherapy.net/ Support the show Curious 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

    44 min
  8. 97 | Improv, Leadership, and the Art of Psychological Safety with Andrew Davies

    10/21/2025

    97 | Improv, Leadership, and the Art of Psychological Safety with Andrew Davies

    Send us a text What if learning to think on your feet could transform how you lead, connect, and create trust in your team? In this episode of The Executive Exhale Podcast, I sit down with Andrew Davies of Better Meetings Director of Artly Working , to explore how the principles of improv can build stronger teams, unlock creativity, and foster psychological safety at work. From Netflix to Google, Andrew has helped organizations bring more humanity and play into meetings that actually matter. Together, we discuss how improv makes “intangibles tangible,” why practicing before you’re ready is the secret to confidence, and how to use humour and spontaneity to regulate stress and improve communication. Whether you’re leading a boardroom, navigating hybrid teams, or just trying to breathe a little easier in your leadership role, this conversation will remind you that growth happens when you dare to step into the circle — even before you feel ready. Tune in to learn: How improv builds trust and collaboration in teamsWhy “yes, and” thinking fosters creativity and retentionThe link between improv, nervous system regulation, and resilienceSimple ways to bring play and presence into your next meetingTo connect with Andrew or learn about the Artly Working programs go to:  Website: https://www.artlyworking.com/ or  at the following social media sites: LinkedIn: https://www.linkedin.com/in/andrew-davies-1103b618/ or https://www.linkedin.com/company/artlyworking/ Facebook: https://www.facebook.com/andrewsdavies/ Instagram: https://www.instagram.com/artlyworking/?hl=en Support the show Curious 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

    38 min
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About

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.

Information

  • Creator
    Tammy Delaney-Plugowsky
  • Years Active
    2022 - 2025
  • Episodes
    104
  • Rating
    Explicit
  • Copyright
    © 2025 The Executive Exhale Podcast
  • Show Website
    The Executive Exhale Podcast