Breaking Free from Within

Prairie Francia
  • 5.0 (7)
  • MENTAL HEALTH
  • UPDATED DAILY

Breaking Free from Within, the podcast where we dive deep into personal development, self-healing, and the journey to living a fully aligned life. I’m your host, Prairie Francia—certified health coach, Reiki master teacher, and substance use disorder professioal. My mission is to help you break free from self-sabotaging behaviors and step into the healthiest, most empowered version of yourself.

  1. Episode 37: Living Empowered — Beyond Recovery

    12/22/2025

    Episode 37: Living Empowered — Beyond Recovery

    At a certain point in healing, recovery stops being about what you’re avoiding and starts becoming about what you’re here to create. In this powerful Season Three finale of Breaking Free from Within, Prairie Francia, SUD Counselor, Recovery Coach, and creator of the Empowered Recovery Course and Curriculum, explores what it means to move beyond symptom management and into fully empowered living. Drawing from neuroscience, motivational interviewing, and lived clinical experience, Prairie unpacks how recovery naturally evolves into purpose, creativity, spirituality, and aligned action. Using research from SAMHSA, Self-Determination Theory, neuroplasticity, and identity-based change, this episode reframes recovery as the foundation — not the finish line — for a meaningful life. Listeners are guided through a reflective Motivational Interviewing pause: “What’s one dream you’ve been putting off, and what’s the first aligned step you could take?” Rather than focusing on avoidance or restraint, this episode highlights how sustainable change comes from values-based living, identity alignment, and pursuing what gives life meaning. Prairie explains why people can be sober yet still feel unfulfilled — and how empowered recovery closes that gap. This episode also connects the full Empowered Recovery ecosystem: • The 21-Day Breaking Free Challenge helps break inertia and re-engage inner momentum • The 28-Day Clean Body Reboot restores clarity by supporting the nervous system and reducing inflammation • The Empowered Recovery Course integrates identity, values, emotional regulation, and future vision • The Empowered Recovery Curriculum supports treatment centers in guiding clients from stabilization into empowered living Whether you’re early in recovery, years into healing, or a professional supporting others, this episode invites you to ask a new question — not How do I stay well? but What am I ready to create now? Recovery isn’t the end of the story. It’s the doorway. Explore programs and resources at: 👉 https://alignmentwithprairieyana.com • SAMHSA — Recovery Principles https://www.samhsa.gov/recovery • Self-Determination Theory (Deci & Ryan) https://selfdeterminationtheory.org • National Institute of Mental Health — Brain Basics https://www.nimh.nih.gov/health/educational-resources/brain-basics • James Clear — Identity-Based Change (Atomic Habits) https://jamesclear.com/atomic-habits • Abraham Maslow — Self-Actualization https://www.simplypsychology.org/maslow.html

    12 min
  2. Episode 36: Building Resilience for Lasting Change

    12/08/2025

    Episode 36: Building Resilience for Lasting Change

    In this episode, Prairie Francia breaks down the real foundation of lasting change. You’ll learn why resilience isn’t about willpower—it’s about systems, micro-habits, and environment design. Prairie explains how the nervous system rewires through repetition, safety, and consistency, drawing on insights from neuroscience leaders like Dan Siegel, Bruce Perry, and Louis Cozolino. You’ll also explore one simple Motivational Interviewing question that shifts everything: “If you could change one thing in your environment to make success easier, what would it be?” Prairie shares practical, science-backed strategies and shows how her programs—the 21-Day Breaking Free Challenge, the Clean Body Reboot, and the Empowered Recovery Course—help you build a life that supports lasting transformation. Join the January 1, 2026 Group Session of the 21-Day Breaking Free Challenge Enrollment is officially open! Start the new year with a guided reset designed to help you break old patterns, reconnect with yourself, and build healthier habits one day at a time. You’ll get instant access, a full year of membership, and the added support of our private Facebook group as we move through the challenge together. Use code BREAKFREE2026 at checkout to save and join us for just one dollar a day. https://www.alignmentwithprairieyana.com/21-day-breaking-free-challenge Empowered Recovery https://www.alignmentwithprairieyana.com/empowered-recovery-course-online-coaching 28-Day Clean Body Reboot https://www.alignmentwithprairieyana.com/the-clean-body-reboot References: 1. National Institute of Mental Health (NIMH): Brain Basics 🔗 https://www.nimh.nih.gov/health/educational-resources/brain-basics 2. Stephen Porges — The Polyvagal Theory https://wwnorton.com/books/9780393707009 3. JAMA Psychiatry — Inflammation & Mental Health Research https://jamanetwork.com/journals/jamapsychiatry 4. Emeran Mayer — Gut–Brain Communication https://www.nature.com/articles/nrn3071 5. Dr. Bruce D. Perry — What Happened to You? https://www.what-happened-to-you-book.com

    10 min
  3. The Body–Mind Connection in Recovery: How Physical Health Shapes Emotional Resilience

    11/24/2025

    The Body–Mind Connection in Recovery: How Physical Health Shapes Emotional Resilience

    Have you ever noticed that on the days when your body feels heavy, tired, or out of balance… your emotions feel the same way? There’s a reason for that. In this episode of Breaking Free from Within, Prairie Francia — SUD Counselor, Recovery Coach, and creator of the Empowered Recovery Curriculum — explores the powerful and often overlooked connection between your physical health and your emotional resilience. Through story, science, and embodied insight, Prairie explains how recovery is not just a mental process — it is a full-body transformation. Drawing from the research of Dr. Stephen Porges (Polyvagal Theory), the National Institute of Mental Health, and studies published in JAMA Psychiatry, she breaks down how inflammation, blood sugar imbalance, sleep, nutrition, and nervous system states directly influence cravings, anxiety, impulse control, and emotional regulation. You’ll learn why the prefrontal cortex — the part of the brain responsible for decision-making and self-control — cannot function properly when the body is depleted or inflamed. Prairie expands on how trauma and stress affect the gut–brain connection; how serotonin is largely produced in the gastrointestinal system; and why supporting your physical health becomes essential for long-term recovery. This episode also includes a Motivational Interviewing reflection to deepen awareness: “When do you feel most alive in your body?” Listeners are guided to explore what helps them feel grounded, energized, and present — and how intentionally creating more of these embodied moments strengthens recovery pathways in the brain. Prairie also discusses how her programs support this work: • The 21-Day Breaking Free Challenge helps you begin reconnecting to your daily body–mind cues. https://www.alignmentwithprairieyana.com/21-day-breaking-free-challenge • The 28-Day Clean Body Reboot resets inflammation, stabilizes blood sugar, and calms emotional reactivity. https://www.alignmentwithprairieyana.com/the-clean-body-reboot • The Empowered Recovery Course integrates somatic, psychological, and neuroscience-based tools to create long-term alignment. https://www.alignmentwithprairieyana.com/empowered-recovery-course-online-coaching • Treatment centers can adopt the Empowered Recovery Curriculum, which includes frameworks for teaching clients the body–mind relationship in early and long-term recovery. https://www.alignmentwithprairieyana.com/curriculum-for-treatment-centers alignmentwithprairieyana.com

    9 min
  4. Healing Relationships Through Empowered Recovery: How Self-Change Transforms Connection

    11/16/2025

    Healing Relationships Through Empowered Recovery: How Self-Change Transforms Connection

    Have you ever noticed how relationships start to shift when you begin to heal? In this episode of Breaking Free from Within, Prairie Francia explores one of the most powerful truths in recovery — when you change yourself, the energy within your relationships changes too. Through the lens of interpersonal neurobiology and recovery psychology, Prairie explains how personal transformation reshapes communication, attachment, and emotional safety. Drawing from the work of Dr. Daniel Siegel, Dr. Bruce Perry, and Dr. Sue Johnson, she shares how our brains are wired for connection and how self-regulation creates relational healing from the inside out. You’ll learn why old dynamics like people-pleasing, over-giving, and avoidance are not moral flaws but neural pathways that can be rewired. As Dr. Bruce Perry’s trauma research shows, our attachment systems replay early emotional experiences until we consciously interrupt them — and that awareness is the foundation of empowered recovery. Using motivational interviewing techniques, Prairie invites listeners to reflect: “If you became your healthiest self, how would your relationships shift?” Through this simple question, you’ll begin to reimagine relationships not as something to fix, but as a reflection of your own self-evolution. She also shares success stories from her clients who’ve used the Empowered Recovery Course to establish healthy boundaries, repair trust, and strengthen connection. One client said, “For the first time, I realized I don’t have to earn love — I just have to live in alignment.” Prairie also discusses how self-regulation strengthens co-regulation — the shared emotional balance between people — citing studies by Sue Johnson and Louis Cozolino that show how calm nervous systems literally create calm relationships. This episode guides listeners and practitioners alike to integrate neuroscience, self-awareness, and recovery tools to rebuild connection from the inside out. Your action steps: – Join the 21-Day Breaking Free Challenge to start setting personal boundaries and practicing self-awareness. https://www.alignmentwithprairieyana.com/21-day-breaking-free-challenge – Reset emotional energy and body chemistry with the 28-Day Clean Body Reboot. https://www.alignmentwithprairieyana.com/the-clean-body-reboot – Deepen your recovery and relational healing through the Empowered Recovery Course. https://www.alignmentwithprairieyana.com/empowered-recovery-course-online-coaching – For treatment centers and professionals: Bring the Empowered Recovery Curriculum into your program to help clients rewire relational patterns. https://www.alignmentwithprairieyana.com/curriculum-for-treatment-centers Key takeaway: Healing relationships doesn’t begin with others — it begins within. When you learn to honor your own needs and regulate your emotions, your relationships naturally evolve toward peace, respect, and authenticity.

    8 min
  5. Pathways to Recovery — Your Unique Map

    10/29/2025

    Pathways to Recovery — Your Unique Map

    Discover how each of Prairie’s programs supports this individualized journey: The 21-Day Breaking Free Challenge helps you explore different recovery tools and test what resonates.https://www.alignmentwithprairieyana.com/21-day-breaking-free-challengeThe 28-Day Clean Body Reboot provides a physical reset for a strong foundation.https://www.alignmentwithprairieyana.com/the-clean-body-rebootThe Empowered Recovery Course guides you in deepening your values, mindset, and long-term habits.https://www.alignmentwithprairieyana.com/empowered-recovery-course-online-coachingFor practitioners, the Empowered Recovery Curriculum offers a ready-to-use framework for helping clients create their own maps to recovery.https://www.alignmentwithprairieyana.com/curriculum-for-treatment-centersOutSource Doers, get referred.https://www.alignmentwithprairieyana.com/outsourced-doers-referralReferences National Institute on Drug Abuse (2020). The Science of Drug Use and Addiction: The Basics. https://nida.nih.gov/publications/drugfacts/understanding-drug-use-addictionVolkow, N. D., Koob, G. F., & McLellan, A. T. (2016). Neurobiologic advances from the brain disease model of addiction. New England Journal of Medicine, 374(4), 363–371. https://doi.org/10.1056/NEJMra1511480Hölzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43. https://doi.org/10.1016/j.pscychresns.2010.08.006SAMHSA (2022). Recovery and Recovery Support.https://www.samhsa.gov/find-help/recovery

    11 min
  6. Emotional Regulation and the Brain

    10/21/2025

    Emotional Regulation and the Brain

    In this episode of Breaking Free from Within, Prairie Francia dives into the neuroscience of emotional regulation, exploring how the amygdala and prefrontal cortex shape our reactions, and how we can retrain the brain to respond instead of react. Prairie explains how repeated emotional self-regulation strengthens the prefrontal cortex, reduces amygdala overactivation, and builds resilience over time. Resources (link in show notes) 21-Day Breaking Free Challenge → alignmentwithprairieyana.com/21day28-Day Clean Body Reboot → alignmentwithprairieyana.com/cleanbodyrebootEmpowered Recovery Course → alignmentwithprairieyana.com/recoverycourseEmpowered Recovery Curriculum (for treatment centers) → alignmentwithprairieyana.com/curriculum References (for backlinks in show notes) Arnsten, A. F. T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Science, 324(5931), 1313–1316. https://doi.org/10.1126/science.1171736Gross, J. J. (2015). Emotion regulation: Current status and future prospects. Frontiers in Psychology, 6, 425. https://doi.org/10.3389/fpsyg.2015.00425Hölzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43. https://doi.org/10.1016/j.pscychresns.2010.08.006LeDoux, J. E. (2000). Emotion circuits in the brain. Annual Review of Neuroscience, 23(1), 155–184. https://doi.org/10.1146/annurev.neuro.23.1.155Lieberman, M. D., et al. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428.https://doi.org/10.1111/j.1467-9280.2007.01916.x

    10 min
  7. Rewiring Habits for Sustainable Recovery: How to Break Old Loops and Build New Pathways

    10/13/2025

    Rewiring Habits for Sustainable Recovery: How to Break Old Loops and Build New Pathways

    Why do habits feel so hard to break? And more importantly — how can they be rewired to support recovery? In this episode of Breaking Free from Within, host Prairie Francia explores the neuroscience of habits and how they shape our recovery journey. Drawing on research from Charles Duhigg (The Power of Habit), Ann Graybiel (Nature Reviews Neuroscience), and real-world client success stories, Prairie explains how habits are formed through the loop of cue → routine → reward and how new pathways can be built through habit substitution. Listeners will learn why willpower alone isn’t enough, and how automatic habits — when aligned with values and identity — become the foundation for sustainable recovery. One client shared that the lesson on values-based sobriety in the Empowered Recovery Curriculum gave him more insight than 20 years of AA. Another found freedom by swapping his after-work drinking routine with journaling and walking, giving him the same stress relief but with pride and self-alignment. Prairie offers a guided reflection exercise to help listeners identify their own cue–routine–reward loops and begin designing new, empowering routines. She also introduces practical next steps through her programs: 21-Day Breaking Free Challenge — now just $27 for a one-year subscription, perfect for experimenting with new identity-aligned habits.28-Day Clean Body Reboot — a structured reset that removes physical triggers like sugar and alcohol while introducing aligned daily practices.Empowered Recovery Course — a comprehensive program for rewiring habits, reshaping identity, and sustaining long-term change.Empowered Recovery Curriculum — available for treatment centers and practitioners, offering group scripts, tools, and worksheets to bring this process into client work.The message is clear: habits are not destiny. With awareness, neuroscience, and intentional alignment, they can be rewired — creating freedom, empowerment, and sustainable sobriety.

    8 min
  8. Episode 30: The Power of Identity Shift

    09/15/2025

    Episode 30: The Power of Identity Shift

    In this episode of Breaking Free from Within, host Prairie Francia explores the power of identity shift in recovery. Instead of focusing only on what you’re resisting, identity-based recovery asks you to step into who you want to become. Identity is the story we tell ourselves about who we are. According to Erik Erikson’s theory of psychosocial development, identity formation is central to human growth (Erikson, 1968). But addiction often hijacks identity, leading people to internalize labels like “I’m broken” or “I’m just an addict.” These narratives fuel shame and disconnection. Research shows that identity-based habits are far more sustainable than behavior-focused ones (Clear, 2018). Neuroscience also confirms that when we act in alignment with our desired identity, the prefrontal cortex — responsible for long-term decision-making — strengthens its pathways for self-regulation (Heatherton, 2011). In short: every identity-aligned choice literally rewires the brain. Listeners will be guided through a reflective exercise: “Who do you want to be 90 days from now?” This visualization practice helps you embody your future self, making values-driven choices feel natural and empowering. For treatment providers, Prairie highlights how the Empowered Recovery Curriculum equips facilitators with scripts, group prompts, and worksheets to help clients shift from focusing on avoidance to anchoring in new identities. Research in Identity-Based Motivation Theory supports this approach, showing that aligning behavior with identity increases motivation and resilience (Oyserman, 2009). Resources 21-Day Breaking Free Challenge → alignmentwithprairieyana.com/21day28-Day Clean Body Reboot → alignmentwithprairieyana.com/cleanbodyrebootEmpowered Recovery Course → alignmentwithprairieyana.com/recoverycourseEmpowered Recovery Curriculum (for practitioners) →alignmentprairieyana@gmail.com OutSourse Doers Referral: https://www.alignmentwithprairieyana.com/outsourced-doers-referralErikson, E. H. (1968). Identity: Youth and Crisis. Norton.Oyserman, D. (2009). Identity-based motivation: Implications for action-readiness, procedural-readiness, and consumer behavior. Journal of Consumer Psychology, 19(3), 250–260. https://doi.org/10.1016/j.jcps.2009.06.001Oyserman, D., Elmore, K., & Smith, G. (2012). Self, self-concept, and identity. In M. R. Leary & J. P. Tangney (Eds.), Handbook of Self and Identity (2nd ed., pp. 69–104). Guilford Press.Clear, J. (2018). Atomic Habits. Avery. https://jamesclear.com/atomic-habitsHeatherton, T. F. (2011). Neuroscience of self and self-regulation. Annual Review of Psychology, 62, 363–390.https://doi.org/10.1146/annurev.psych.121208.131616

    9 min
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About

Breaking Free from Within, the podcast where we dive deep into personal development, self-healing, and the journey to living a fully aligned life. I’m your host, Prairie Francia—certified health coach, Reiki master teacher, and substance use disorder professioal. My mission is to help you break free from self-sabotaging behaviors and step into the healthiest, most empowered version of yourself.

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  • Creator
    Prairie Francia
  • Years Active
    2K
  • Episodes
    37
  • Rating
    Clean
  • Copyright
    © Prairie Francia 2025
  • Show Website
    Breaking Free from Within