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You'll no doubt have heard about how nervous system regulation can help you manage stress and you've probably heard about Polyvagal theory, but do you know how an understanding of the two can help you feel better?

In this episode my guest, Functional Medicine Health Coach, Sam Shrosbree and I discuss the basics of Polyvagal theory and how with knowledge of just the basics, you can be empowered to make changes to your behaviour and habits that will vastly improve your day-to-day experience of life.

Episode highlights:

• The fundamentals of Polyvagal theory
• The 3 F's of nervous system states
• Ventral vagal, dorsal vagal and the function of the vagal brake
• How you can consciously shift your inner state
• Anchoring into a feeling of safety to calm your nervous system
• How to increase your vagal tone
• Switching triggers for glimmers
• How your state determines your story
• The link  between co-regulation, connection and calm
• Practical strategies to reduce stress that you can start TODAY!

Speaking with Sam is always a pleasure and I know you'll glean an immense amount of valuable information from this episode. You'll find our previous episode about the link between gut health and mental health here.

Visit Sam's website: www.zenroomwellness.com
Connect with Sam on Instagram @zenroom_at_thewoods

Find out more about coaching with me: www.emmaobriencoach.com
Access my FREE Morning Shift Meditation here.
Book an Intuitive Clarity Session here.

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

If your 2024 was anything like mine, you'll be hoping for a reprieve this New Year.

Despite some lows in what was a tricky year, there were also some great learnings which I'm sharing with you in the first podcast of 2025.

Have a listen to discover:

• How to find gratitude where you are, even if it's not quite where you want to be right now
• The value of setting clear, attainable goals and how to go about doing so
• How to get out of the comparison trap
• Why speaking your truth is so incredibly important for your happiness
• Why listening to your feelings rather than shutting them up is a game changer
• New ideas for self-care practices to boost your mood
• The key to doing more of what makes you happy

Speaking of which, I'm heading in a bit of a new direction with my coaching in 2025. After quietly enjoying 18 months of deep spiritual practice, which I've purposely kept well tucked away (hello worrying about what everyone will think) and what's turned out to be a mid-life awakening, I'm leading with my intuition henceforth.

I've added Intuitive Clarity Sessions into the mix as well as making coaching available by the hour so that my work is more accessible for more people - find out more here.

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

Disclaimer: This episode makes reference to Psilocybin. The content shared in this episode is for informational purposes only, and is not intended to diagnose or treat any medical conditions. Nor is it to be interpreted as medical advice. The first port of call for any mental or physical symptoms or issues should always be your doctor. This podcast episode is not promoting or condoning illegal substance use, and you are advised to check the legal status of psychedelics in your country of residence before making an informed decision as to if or how you choose to use them.

Are you curious about exploring more natural ways of regulating and improving your mental health?

Have you heard about microdosing and would like to gain a better understanding of how it can help you feel better?

Do you need some information about how to take the first steps on your microdosing journey?

If so, this episode is for you. Guest expert April Pride, founder of SetSet shares what microdosing is, how and why microdosing psilocybin can improve your mental health and how to safely and effectively begin your microdosing journey.

Episode highlights:

• What microdosing is, how to do it and what it entails
• The positive effects psilocybin can have on your brain and why microdosing can be so beneficial
• How psilocybin works to calm your brain's default mode network
• April's work on harm reduction in the psychedelic space
• The power of extending the pause in your interpersonal communication and how microdosing can assist
• The connection between plant medicine and intuition
• The enormous value of microdosing for optimisation
• Microdosing protocols 
• Who microdosing is not for and when to avoid using any form of psychedelics

I loved talking to April for this episode and I encourage you to check out her website for a vast collection of psychedelic related resources: www.getsetset.com

You can listen to April's SetSet podcast here.

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

If you're counting down the days to the Christmas holidays with a mixture of excited anticipation at the prospect of time off and dread at the prospect of sharing space with family and the chaos that'll likely ensue, this episode is for you.

I share some strategies that'll help you get some rest, stay sane amidst family politics and objectively reflect on the year that was 2024.

Episode highlights:

• Making time for rest even when you're surrounded by other people
• How to effectively (and kindly) set boundaries with family when it all gets a bit much
• The value and importance of doing one thing each day that fills your cup
• Journal prompts to help you reflect on what worked and what didn't over the past year

For more stress reduction tools and strategies, I invite you to check out my Stress Less PDF guide here.

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

In this episode, I dive deep into the world of people-pleasing, exploring the behaviors, root causes, and emotional toll it takes on our well-being. If you find it hard to say "no," prioritise others' needs over your own, or fear rejection and conflict, this episode is for you. 

I share personal experiences, real-life examples and actionable strategies to help you stop people-pleasing and reclaim your boundaries.

Key Takeaways:

Signs You’re a People-Pleaser:

• Difficulty saying "no," even when it’s inconvenient
• Seek external validation through helping others
• Over-apologizing unnecessarily
• Avoiding conflict by agreeing to things you don’t believe in
• Neglecting your own needs to prioritise others'

Root Causes of People-Pleasing:

• Fear of rejection and conflict
• Low self-worth and equating your value with how much you help others
• Childhood conditioning and the need to "stay safe" by being agreeable

Why People-Pleasing is Harmful:

• Leads to burnout, overwhelm, and resentment
• Creates unhealthy relationships where your needs are sidelined
• Keeps you stuck in a cycle of seeking external validation

How to Stop People-Pleasing:

• Start small by practicing saying "no" to minor requests
• Set clear boundaries and stick to them, even if it surprises others
• Develop self-awareness to recognize when you’re acting out of fear or obligation
• Learn to regulate your emotions and calm your nervous system (e.g., through heart-based emotional regulation techniques)
• Shift your mindset: understand that true friends and healthy relationships respect your boundaries

Resources Mentioned:

HeartMath techniques for emotional regulation - I can teach you this, email me for info.

Gabor Mate's book: When the Body Says No.

Learn more about my coaching programs to help you break free from people-pleasing - you can enjoy 50% off a 4 session coaching package this week only - email me for details - [email protected]

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

Did you know that 90% of your serotonin (a neurotransmitter that helps to regulate mood) is produced in your gut?

As a result, what you eat has an incredible impact on the way you feel. 

In this episode of the podcast my guest, Sam Shrosbree a functional medicine health coach, shares how the health of your gut affects your mental well-being and what you can do to boost your brain health.

Episode highlights:

• What your gut microbiome is 
• Why your gut could be classed as your 1st brain
• How the ecosystem of your gut microbiome works
• The value of learning to listen to your body when you eat
• Foods that aggravate and inflame your gut
• Why joint pain can originate in your gut
• What to eat to boost the production of serotonin and encourage a healthy microbiome 
• The role of the vagus nerve in gut-brain health (more on this in an upcoming episode)
• How to gently retrain your gut microbes to curb sugar cravings
• Easy strategies to improve your diet without the need for hectic will power

The book I mentioned is "Gut" by Giuila Enders. The Netflix Series is Hack your Gut Health.

Sam shared easy to implement tools to improve your gut health and mental health in this episode and I'm thrilled to share that she'll be a regular guest on the podcast going forwards. If you have a particular health related topic you'd like us to cover in the podcast, please send me a message.

Get in touch with Sam via her website: www.zenroomwellness.com or via email - [email protected]

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

It's EPISODE 100 of the PODCAST!!!!

This week's episode is all about improving your communication skills.

Do you struggle to get your point across? Are you constantly experiencing some sort of friction with people in your life or work? Maybe you wish people would listen to you more?

I hear you!

The good news is that effective communication is a skill, it's one you can learn and once you master it, it'll change the way you interact with everyone in your life. Learning to communicate with patience and kindness has been a journey for me and in this episode I share the strategies I've implemented to vastly improve my relationships AND get my needs met in the process.

Episode highlights:

• Listening to understand, not simply to respond
• How learning to really hear what someone is saying will deepen your connection
• Being mindful of non-verbal cues and what body language reveals
• The enormous value of using "I" statements when communicating your feelings and needs
• How and why to ask open-ended questions
• The art of patience in conversations
• How to stay present in the moment when you're talking to someone
• Why being direct is important
• Reflecting back what you've heard to ensure you've understood what's been said
• The art of coherent communication

Mis-communications and missed communication comes up frequently in my client coaching sessions. We often interpret what someone has said to us through the lens of our own perceptions and world view which can cause confusion. I help my clients to communicate clearly and calmly when they are both speaking and listening.

Clear, compassionate and kind communication is a skill I love helping my clients develop and it's a game changer, so if this is something I can assist you with, please pop me an email to find out more - [email protected]

AND if you're curious about how coaching could help you improve your life in general, feel free to apply for one of five FREE 60 minute sessions I'm offering this week here

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

Overcoming Uncertainty & Finding Calm Amidst Chaos

In this episode I share practical strategies to navigate overwhelming uncertainty, manage stress and find ways to stay grounded when the world around you feels chaotic (it's certainly chaotic right now!).

I discuss my take on why we tend to fixate on worst-case scenarios and how some subtle mindset shifts can help you regain control over your thoughts and emotions. With insights on re-framing fear, grounding practices and building resilience, this episode offers actionable advice for anyone feeling weighed down by the unknown.

Episode highlights:

• Understanding the need for control in uncertain times
• Why humans crave predictability and how to find peace when it's lacking
• Facing your fears of worst-case scenarios
• Shifting your mindset from "what's the worst that can happen?" to "what's the best possible outcome?'
• Thought monitoring and developing self-awareness to reduce worry
• Grounding techniques to bring you back into the present moment
• Reflecting on the past to build resilience in the face of uncertainty
• Creating stability through small daily action steps

Takeaways:

• Embrace Uncertainty as Part of Life: Recognizing that unpredictability is inevitable can relieve some pressure and help us adapt with more ease.
• Practice Thought Awareness: Pay attention to negative thought patterns and gently shift them toward more constructive perspectives.
• Ground Yourself in the Present: Using breathing exercises and grounding practices, you can calm your mind and body, making it easier to think clearly.
• Remember Your Resilience: Reflecting on past challenges can remind you of your inner strength and ability to overcome.

Head to my Instagram page @emmaobriencoach for a Heart Focused Breathing demo and a Compassion Meditation demo.

I'm gifting 5 coaching sessions to folks who are stuck and overwhelmed by uncertainty in life right now, you can apply for one of these sessions here.

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

Do you tackle your days with intentionality or is life simply happening to you?

Are you on track with your long-term goals or have you wandered so far off the beaten track you have no idea where you are in life?

To quote Elaine Stritch, "Are you having any fun?"

A sense of purpose is essential for mental and emotional well-being and can often be a powerful antidote to stress, anxiety and depression.

I'm diving into what it means to have purpose and how to reconnect with yours in this episode. If you'd like to experience more joy and less Groundhog Day, this is for you.

Episode highlights:

• Defining purpose; what is is and why it matters
• How purpose builds resilience (have a listen to the previous episode for more on resilience)
• The different life areas that'll give you a sense of purpose
• How purpose affects your mental health
• Why work without purpose leads to burnout
• The relationship between purpose and stress
• 4 powerful questions to ask yourself that'll help you reconnect with your purpose

I suggest jotting these questions down and spending some time working through them to access your own intuitive insights. I'd love to hear your takeaways - pop me a DM on Instagram and let me know - @emmaobriencoach

For folks who are ready to dive deeper into this work and start to create lasting change, I'm here to help. Book a complimentary strategy call with me here.

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

Have you ever wondered how some people manage to sail through very full lives with apparent ease whilst others struggle to get through a day without losing their cool?

Maybe you start your day with the best of intentions but as the stressors pile up you lose your ability to focus and function?

I 100% relate and I can tell you that the difference between surviving and thriving lies in your resilience levels.

In this episode of the podcast (the first in a new season) I share 5 ways you can build your resilience levels to create more calm and emotional flexibility in your daily life.

Episode highlights:

• A definition of resilience & why it matters
• Developing the skill of self-awareness
• Nervous system regulation to recover from stressful situations
• The power of responding vs reacting
• Why it's a disaster to let your emotional brain lead
• How to practice self-care (realistically)
• The value of daily meaningful connection
• Re-framing failure
• Simple ways to shift your perspective and reduce your stress

To learn more about resilience and access more powerful, practical tools to reduce your day-to-day stress, check out my Stress Less PDF Guide here - it's currently just £3.50!

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.