[341] - Your host on Radio 3AW - NEW TIME - Talk Back Radio 2-02-2026

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We dig into how breath shapes stress and sleep, why weekend late nights wreck Monday, and how to reset your body clock with light and routine. Roger shares how breathwork helped him move past PTSD and offers a simple exercise drivers can use right now.

• shift work coaching and Roger’s background
• homemade burgers as a bridge to meal prep
• acronyms and why clear language lowers stress
• chronotypes and the late to early shift with age
• Sunday night insomnia and weekend phase shift
• morning light as a circadian anchor
• a 4–8 breath for self-regulation on the road
• trauma held in the body and breathwork support
• where to try guided breathwork sessions
• routine and consistent wake time as the fix

Marc, No Name Studios,  is running a free online breathwork session on Saturday, 7th February at 10am. Jump on the No Name Studio website, book a session, and join in from the comfort of your own home

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ANNOUNCING

"The Shift Workers Collective"

https://join.ahealthyshift.com/the-shift-workers-collective

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Shift Work Health and Wellbeing Seminars One2One Coaching

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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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