Held in Motherhood

In those moments when anger is rising fast, your tone is about to change, and you can feel yourself getting close to snapping…

In this short episode, I explore a simple breathing pattern that helps shift your nervous system from rage, stress, or overwhelm into calm regulation in seconds.

You'll discover:

• how your breath can change your stress response quickly

• why this simple pattern helps calm emotional reactivity

• how to move from overwhelm to regulation in real time

• a discreet tool you can use anywhere, even mid-chaos

Find me online:

Website: https://www.rosiegwen.com

Instagram: https://www.instagram.com/rosiegwen_/

Newsletter: https://www.rosiegwen.com/podcast

Music: https://www.purple-planet.com

In those moments when everything feels too loud, too fast, and you feel completely overstimulated and on edge…

In this ultra-short episode, I explain a simple cold water reset using your face and wrists that can help shock your nervous system out of overwhelm and bring you back to calm in seconds. The practice is quick so the episode also explores why it works and how to use it in real life.

You'll discover:

• how cold water can interrupt overstimulation in the nervous system

• why this simple physical reset works so quickly

• how stepping away for a moment helps regulate emotional overload

• a fast, accessible tool you can use anytime you feel overwhelmed

Find me online:

Website: https://www.rosiegwen.com

Instagram: https://www.instagram.com/rosiegwen_/

Newsletter: https://www.rosiegwen.com/podcast

Music: https://www.purple-planet.com

When the kids are arguing, everyone needs something from you, the noise is relentless, and you can feel yourself getting closer to snapping...

This short episode shares a fast, body-based tool to help release anger and stress before it turns into shouting, guilt, or shame.

This practice will help you:

• get immediate stress out of your system
• release anger in a healthy way
• calm an overwhelmed nervous system
• return to your children feeling more regulated

Perfect for moments of mum rage, emotional overwhelm, and parenting stress when everything feels like too much.

Find me online:

Website: https://www.rosiegwen.com

Instagram: https://www.instagram.com/rosiegwen_/

Newsletter: https://www.rosiegwen.com/podcast

Music: https://www.purple-planet.com

In those moments when everything feels like too much, your mind is racing, and you need something to bring you back quickly…

This short guided episode walks you through a simple hand breathing practice you can do anywhere to calm your nervous system and reset overwhelm in seconds.

You'll discover:

• how to calm overwhelm in real time

• a discreet breathing technique you can do anywhere

• how to slow stress in the body quickly

• a simple way to return to regulation during busy days

Find me online:

Website: https://www.rosiegwen.com

Instagram: https://www.instagram.com/rosiegwen_/

Newsletter: https://www.rosiegwen.com/podcast

Music: https://www.purple-planet.com

When the summer holidays are busy, everyone needs something from you, and you can't remember the last time you checked in with yourself...

This short episode guides you through a simple body check-in to help you notice what your body is asking for - whether that's water, food, movement, rest, or a moment alone.

You'll discover:

• how to reconnect with your body in under a minute

• signs your nervous system may be running on empty

• quick stretches to release tension and reset

• a simple way to catch overwhelm before it spirals

Find me online:

Website: https://www.rosiegwen.com

Instagram: https://www.instagram.com/rosiegwen_/

Newsletter: https://www.rosiegwen.com/podcast

Music: https://www.purple-planet.com

Ever feel like you've calmed down after a stressful moment, but your body still feels tense, wired, or on edge?

In this episode, I explore one of the most overlooked pieces of stress regulation: completing the stress cycle. You'll learn why stress can linger in the body long after the trigger has passed, and simple ways to help your nervous system move through it.

In this episode, you'll discover:

• why stress doesn't always leave when the stressful moment ends

• what it means to "complete the stress cycle"

• how stress gets stored in the body

• simple practices to help your body let go and return to calm

Episodes mentioned:

18. Somatic Shaking for Overstimulated Mums: Shake Off Stress and Anxiety From Your Body

15. Self-Soothe Hug: Wrap Yourself in the Care You Give Your Kids

8. Stop the Spiral: 5-Minute Journaling for Triggered Mums

Find me online:

Website: https://www.rosiegwen.com

Instagram: https://www.instagram.com/rosiegwen_/

Newsletter: https://www.rosiegwen.com/podcast

Music: https://www.purple-planet.com

When your child is melting down, the noise feels too much, and you can feel anger rising fast in your own body...

Have you ever noticed what children naturally do in those moments, before they can even explain what they're feeling?

In this deeply personal episode, I share my experience of navigating anger in motherhood, the pressure to stay composed, and what I learned about the body's instinctive need to release big emotions - something children do naturally, but adults have been taught to suppress.

In this episode, you'll discover:

• how to release anger before it turns into shouting

• what children can teach us about emotional regulation

• why physical expression helps move emotions through the body

• how to let go of shame around healthy emotional release

Find me online:

Website: https://www.rosiegwen.com

Instagram: https://www.instagram.com/rosiegwen_/

Newsletter: https://www.rosiegwen.com/podcast

Music: https://www.purple-planet.com

What if you could calm your nervous system in 10 seconds without needing silence, space, or anyone else to know you're doing it?

In this short episode, I guide you through a simple vagus nerve massage that helps activate the body's relaxation response, reduce stress, and create a moment of calm in the middle of a busy day.

This practice will help you:

• calm stress and anxiety quickly
• support nervous system regulation
• feel more grounded and present
• turn a simple action into a daily calming ritual

Perfect for moments of mum anxiety, emotional overwhelm, and parenting stress when you need a fast, effective reset.

Find me online:

Website: https://www.rosiegwen.com

Instagram: https://www.instagram.com/rosiegwen_/

Newsletter: https://www.rosiegwen.com/podcast

Music: https://www.purple-planet.com

A short, guided Savasana-inspired rest practice for overwhelmed mums.

In those moments when you finally lie down and realise how much your body has been holding all day, this episode helps you release tension, soften stress, and allow your nervous system to fully settle.

This gentle practice supports you to:

• release physical and emotional tension
• calm an overstimulated nervous system
• soften stress held in the body
• feel grounded in stillness
• allow deep rest without pressure

Perfect for moments of mum anxiety, emotional overwhelm, and parenting stress - when you need fast nervous system regulation and emotional support in motherhood.

Find me online:

Website: https://www.rosiegwen.com

Instagram: https://www.instagram.com/rosiegwen_/

Newsletter: https://www.rosiegwen.com/podcast

Music: https://www.purple-planet.com

Welcome to Held in Motherhood - a short, calming podcast for overwhelmed mums who want practical, science-backed ways to feel calmer, grounded, and more in control in the beautiful chaos of everyday motherhood.

In those moments when everything feels busy, loud, and you realise you haven’t really been in your body all day…

In this short, body-based meditation, I’ll guide you into a gentle pause to help you return to yourself, soften stress, and find a sense of stillness beneath the noise; something short, quick, and accessible you can come back to in the moments around your day, not another thing to add to your mental load or to-do list.

This grounding practice will help you:

• pause and settle your nervous system
• return to your body and breath
• release stress and tension
• reconnect with inner stillness
• feel more present and regulated

No perfection. No pressure. Just a few minutes to reconnect with yourself.

Perfect for moments of mum anxiety, emotional overwhelm, and parenting stress - when you need fast, effective nervous system regulation and emotional support in motherhood.

If this episode helps, follow Held in Motherhood so you always have support in your pocket when you need it most.

Find me online:

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Music: https://www.purple-planet.com