About this episode
What if you stopped looking outside yourself for every answer?
Hannah Holt, founder of High on Love, joins Carla in THE RED ROOM to explore breathwork, self-trust and the relationship we have with ourselves. Hannah explains how one conscious breath can interrupt panic, why the body often responds before the mind catches up, and how her pause, ask, listen and choose framework helps people make decisions.
They also talk honestly about networking anxiety, imposter syndrome, people-pleasing, founder pressure and what happens when a business no longer feels aligned with your values.
This is a real conversation about choosing yourself. Not through force or constant pressure, but through awareness, care and compassion.
Key takeaways
- 01A single conscious breath can help interrupt a stress response and create space before you react.
- 02Hannah's framework is pause, ask, listen and choose. It starts by checking in with yourself before seeking everybody else's advice.
- 03Self-trust grows through noticing the body's response, listening to it and following through over time.
- 04Anxiety and excitement can feel similar in the body. Changing the language around the feeling can change how you approach the moment.
- 05Resilience does not have to mean pushing harder. Care, compassion and supportive self-talk can help you keep showing up.
In their words
The quickest way out of the panic is to take a breath.
But ultimately, our nervous system is responsible for whether we respond with calm or whether we respond in panic.
I teach this framework, which is pause, ask, listen, and choose.
We already know what to do, the body already knows before the mind's caught up.
The trust is built over time by listening and then following through on the messages that maybe your body is sending you.
It's okay, I've got you.
The other thing you can do as well is that anxiety is the same feeling in the body as excitement.
The body knows before the mind does.
Be your own best coach and supporter and your own best friend, and that is going to build up your resilience.
We are never taught how to check in, we are never taught to ask ourselves what we need, we are never taught to build the most important relationship that navigates and changes every conversation that we have.
There comes a point where you've got to own your story and take up space, even if people don't agree with it.
Learning to trust yourself to go into them rooms and own what you know confidently is really empowering.
As a founder, I've always put myself last.
Saying no is probably one of the most powerful things you can do for yourself, isn't it really?
Backing yourself a hundred percent, but building that resilience along the way. It's not an easy journey.
Clips
The Body Knows Before the Mind Does
Hannah shares how the body can respond immediately to an opportunity before the mind steps in with fear, excuses and reasons to stay safe. She explains how to recognise a yes or no through sensations such as lightness, energy, heaviness or restriction.
Flip Anxiety into Excitement
As Carla talks about the anxiety of speaking in front of 60 women, Hannah explains that anxiety and excitement can feel the same in the body. She encourages Carla to picture the room, celebrate the opportunity and give herself a standing ovation before walking in.
One Breath Out of Panic
Hannah describes the micro doses of stress created by emails, notifications, traffic and business setbacks. She explains how one deep breath or sigh can begin to soften the body and move it towards calm.
Resilience Can Look Like Care
Hannah challenges the idea that resilience is only about enduring more. She reframes it through kindness, compassion and becoming your own coach, supporter and friend, including asking what would make a difficult day easier.
What If Your Business No Longer Feels Aligned?
Carla asks what founders should do when their gut feeling about the business begins to change. Hannah talks about sitting with resistance, loosening the grip, returning to your values and considering who and what the business is really for.