Held in Motherhood

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.

What can you do when you feel your stress rising - and you need to calm down fast?

In this short episode, I’ll guide you through a simple 2-minute breathing technique to help you reset your nervous system, release stress, and feel more grounded - even in the middle of a challenging moment.

This quick, powerful breath will help you:

• interrupt the stress response
• calm your nervous system quickly
• release physical tension
• reduce feelings of overwhelm
• respond with more patience and clarity

If you’re new to Held in Motherhood, this episode is a great place to start.

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:

Website

Pinterest

Newsletter

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.

Feeling triggered, overwhelmed, or stuck in a spiral you can’t seem to stop? In this short episode, I’ll guide you through a simple 5-minute journaling practice to help you regulate your emotions, clear your mind, and find your way back to calm - even in the middle of a hard moment.

This quick, powerful exercise will help you:

• interrupt anxiety spirals
• process overwhelming thoughts
• regulate your nervous system
• respond instead of react
• feel more grounded and in control

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 support for your nervous system.

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

Find me online:

Website

Pinterest

Newsletter

Music:⁠ www.purple-planet.com

Welcome to Held in Motherhood - a short, calming podcast for overstimulated mums looking for evidenced ways to calm the nervous system and reconnect with themselves in the middle of everyday motherhood.

In this episode, we explore a surprisingly powerful reset that takes just a few seconds: slow blinking. This small shift in the way we use our eyes sends a signal of safety to the nervous system, helping the body move out of stress mode and back into a calmer, more regulated state.

It’s a gentle technique you can practice along to, and use, anywhere - in the kitchen, in the car, during a noisy moment with your children - when everything feels just a little bit too much.

In this episode, you’ll discover:

• How slow blinking helps shift the nervous system out of stress mode

• Why this simple eye movement can create a sense of safety in the body

• A quick reset you can use anytime you feel overwhelmed

This short practice is designed to fit into real life - because motherhood rarely gives us long stretches of silence or space, but small moments of regulation can make a powerful difference.

Find me online:

Website:⁠ www.rosiegwen.com

Pinterest: https://uk.pinterest.com/rosiegwen_/⁠

Newsletter: Sign up for weekly tips, tools, and mini practices (via the website)

Music:⁠ www.purple-planet.com

If this episode helped you, following the podcast is one of the best ways to support the show and make sure new episodes appear in your feed each week.

Welcome to Held in Motherhood, the gentle podcast for modern mums. Look no further for short and practical, evidence-based ways to feel more regulated whilst navigating the ups and downs of motherhood.

Motherhood doesn’t pause for self-care, especially when you’re juggling work, children, and constant noise.

In this episode of Held in Motherhood, I guide you through Ocean Breath (Ujjayi Pranayama) - a simple, practical breathing technique designed to help overstimulated mums reset your nervous system and regain focus in under 5 minutes.

You don’t need silence. You don’t need spare time. You just need your breath, even while the dishes are piled up, children are around, or your day feels chaotic.

I explain:

• How overstimulation affects your nervous system
• Why a short, repetitive breath can immediately reduce stress
• Step-by-step guidance to practice anytime, anywhere

This episode is fast, practical, and evidence-backed, with no woo, no long meditations - just a tool you can use today.

Listen now and try it for yourself.

Find me online:

Website:⁠ www.rosiegwen.com

Pinterest: https://uk.pinterest.com/rosiegwen_/⁠

Newsletter: Sign up for weekly tips, tools, and mini practices (via the website)

Music:⁠ www.purple-planet.com

Welcome to Held in Motherhood, the podcast that gives overwhelmed mums simple, science-backed ways to achieve quick calm and improved self-regulation during the difficult days of parenting.

In this episode, we explore a quick sound hack that can release immediate stress, stimulate your vagus nerve, and help you feel instantly calmer - even when your children are around. I’ll guide you through making playful, vocal sounds, share why this works for the nervous system, and reflect on how I use it to reset when parenting feels intense.

You’ll walk away with:

• A step-by-step sound practice you can do in under 5 minutes
• Tips for using it throughout your day at home, and how involving your children can turn it into a chance to bond and have fun
• Prompts to notice subtle shifts in your body and mind

Use this episode whenever you need a quick pause to reconnect with yourself and your nervous system.

Find me online:

Website:⁠ www.rosiegwen.com⁠

Pinterest: https://uk.pinterest.com/rosiegwen_

Newsletter: Sign up for weekly tips, tools, and mini practices (via the website)

Music:⁠ www.purple-planet.com

Welcome to Held in Motherhood, the short and practical podcast that gives overwhelmed mums a science-backed shortcut to calm.

In this episode, we practice a full-body guided relaxation, also known as a body scan, to release tension and stress and reconnect with your body. I’ll guide you through each step, explain why this mindfulness tool works for the nervous system, and share how I use it to stay grounded during busy parenting moments.

You’ll walk away with:

• A step-by-step body scan you can follow in real time
• Tips for integrating and adapting it throughout your day, whenever you feel stressed or reactive
• A healthy reminder to show yourself self-compassion in your motherhood journey

Use this episode whenever you need a pause to reset your nervous system, relieve tension, and feel more grounded in the chaos of motherhood.

Find me online:

Website:⁠ www.rosiegwen.com

Pinterest: https://uk.pinterest.com/rosiegwen_/⁠

Newsletter: Sign up for weekly tips, tools, and mini practices (via the website)

Music:⁠ www.purple-planet.com

Welcome to Held in Motherhood, the podcast that gives overwhelmed mums simple, science-backed ways to feel calmer and more present.

In this episode, we practice the 5-4-3-2-1 grounding technique, a quick sensory-based exercise to bring you back to the present moment when life feels overwhelming. I’ll guide you through each step, share why it works for the nervous system, and reflect on how I use it during my children’s meltdowns to regulate myself.

You’ll walk away with:

• A full step-by-step practice you can do in under 5 minutes

• Tips for using it throughout your day

• Prompts to notice the subtle shifts in your body and mind

Use this episode whenever you need to stop racing through the day and reconnect with your body.

Find me online:

Website: www.rosiegwen.com

Pinterest: https://uk.pinterest.com/rosiegwen_/

Newsletter: Sign up for weekly tips, tools, and mini practices (via the website)

Music: www.purple-planet.com

Welcome to Held in Motherhood - your pocket-sized pause in the chaos of motherhood.

In this episode, we explore single nostril breathing, a quick and effective breathwork technique to reset your nervous system and reduce stress in minutes. I’ll explain the science behind how this breath balances the nervous system, and my vision for how this tool can be used to optimise results.

I’m Rosie Nicholas, the mum behind Rosie Gwen, an experienced facilitator trained in yoga and breathwork, drawing on pranayama techniques.

This episode will give you:

• A step-by-step guide to the single nostril breath

• Space to practice along in real time

• Reflection prompts to notice how your body and mind respond

Perfect for a quick reset anywhere - whether at the kitchen counter, pushing the pram, or before bed.

Find me online:

Website: www.rosiegwen.com

Pinterest: https://uk.pinterest.com/rosiegwen_/

Newsletter: Sign up for weekly tips, tools, and mini practices (via the website)

Music: 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 this episode, we explore chanting for calm, an ancient sound practice that can instantly help reduce overwhelm and restore a sense of calm. I’ll share the science behind how sound and vibration stimulate the vagus nerve and calm the nervous system, as well as my personal experience using this technique during moments of stress.

I’m Rosie Nicholas, the mum behind Rosie Gwen. I’m an experienced facilitator trained in yoga and breathwork, drawing on pranayama techniques. I created this podcast to give busy, time-poor mums a pocket-sized pause: a moment to reset your nervous system, regulate your stress, and reconnect with yourself.

In this 10-minute episode, you’ll get:

• A short introduction to chanting for nervous system regulation

• A guided practice you can follow along in real time

• Reflection prompts to help integrate the technique into your day

Whether you’re on the school run, in the bath, or enjoying a quiet cup of tea, this episode will help you find calm quickly and gently.

Find me online:

Website: www.rosiegwen.com

Pinterest: https://uk.pinterest.com/rosiegwen_/

Newsletter: Sign up for weekly tips, tools, and mini practices (via the website)

Music: 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.

I’m Rosie Nicholas, the mum behind Rosie Gwen. I’m an experienced facilitator trained in yoga and breathwork, drawing on pranayama techniques. I created this podcast to give busy, time-poor mums a pocket-sized pause: a moment to reset your nervous system, regulate your stress, and reconnect with yourself.

In this trailer, I’ll share why I started this podcast, what you can expect from each 10-minute episode, and walk you through one simple grounding technique you can try right now. Across the season, we’ll explore tools like breathwork, meditation, journaling, self-soothing touch, and quick grounding exercises - all designed to help you:

• Reduce overwhelm, fatigue, and reactive emotions
• Reset your nervous system and nervous system responses
• Find calm in small moments throughout your day
• Build your self-compassion and self-care habits

This podcast is for mums who:

• Feel reactive, stressed, or out of control in daily life
• Struggle to carve out time for themselves
• Want simple, evidence-based techniques to feel calmer quickly
• Want to reconnect to their body, mind, and inner calm

Each episode includes:

• A short introduction to one calming technique
• A step-by-step guided practice you can do in 5–10 minutes
• Reflections and prompts to help you integrate the practice into your day

Why it works: Many techniques in this podcast are backed by research in nervous system regulation, self-soothing touch, mindfulness, and stress reduction. Over time, repeated practice can help you feel calmer, more resilient, and better able to respond to the ups and downs of motherhood.

I’ll be walking this journey with you, sharing my lived experience as a mum of two, and the tools that have helped me find calm amidst the chaos of motherhood. Whether you’re on the school run, in the bath, breastfeeding, or enjoying a quiet cup of tea, you’ll be able to practice along in real time.

Subscribe now so you don’t miss an episode - and start building your own library of quick, effective techniques to feel calmer and safer in your own body, and more grounded every day.

Find me online:

Website: www.rosiegwen.com

Pinterest: https://uk.pinterest.com/rosiegwen_/

Newsletter: Sign up for weekly tips, tools, and mini practices (via the website)

Music: www.purple-planet.com