Do you feel constantly on edge, anxious, or like you can’t fully relax no matter how much you try?

In this episode of Somatic Healing for Wellness-Focused Women, Rae explores why your nervous system may be stuck in survival mode and how that impacts your ability to feel calm, grounded, and safe in your body.

You’ll learn how your system may be operating in one of the four trauma responses—fight, flight, freeze, or fawn—and how these patterns can show up as chronic stress, overthinking, people-pleasing, burnout, or emotional numbness. 

✨ In this episode, you’ll learn:

•  Why you feel constantly on edge or unable to relax (nervous system perspective) 
•  The 4 trauma responses: fight, flight, freeze, and fawn—and how to recognize them 
•  How chronic stress, trauma, and burnout keep your body in survival mode
•  How to begin building a deeper sense of safety, regulation, and resilience

🌿 This episode is for you if:

•  You feel anxious, overwhelmed, or “on edge” most of the time 
•  You struggle to slow down or feel safe in stillness 
•  You tend to overthink, people-please, or shut down 
•  You want real tools to regulate your nervous system—not just “think positive” 

📩 Want deeper support?
Explore The Breathwork Resource Library and sign up for The Somatic Healing Newsletter!

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

Need quick, simple ways to calm your nervous system in the moment?

In this episode of Somatic Healing for Wellness-Focused Women, Rae shares 4 micro-practices to regulate your nervous system, tools you can use anytime, anywhere to feel more grounded, calm, and safe in your body.

These short, effective somatic tools are designed for real life, whether you're feeling anxious, overwhelmed, stuck in overthinking, or simply want to reconnect with yourself throughout the day.

Building on previous episodes about nervous system regulation and dysregulation, this episode focuses on practical, in-the-moment techniques that help shift your body into a parasympathetic (rest-and-digest) state and interrupt cycles of stress and anxiety. 

✨ In this episode, you’ll learn:

•  A simple breathwork technique (longer exhales) to quickly calm your body 
•  How to use orienting to signal safety to your nervous system  
•  How these tools help shift you out of anxiety and into regulation + safety
•  How to use these practices in under 2 minutes during your day 

These micro-practices are designed to be:

•  Quick (1–5 minutes) 
•  Accessible anywhere (commute, work, home) 
•  Gentle yet powerful 
•  Supportive whether you’re dysregulated or simply want to feel more grounded 

📩 Want more support?
Check out the free Breathwork Resource Library with 20+ guided somatic practices, plus Rae’s newsletter with tools for nervous system healing.

💛 If this episode helped you, leaving a review helps more women discover this work.

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

Do you feel constantly anxious, exhausted, or stuck in overthinking?
These may be signs of a dysregulated nervous system.

In this episode of Somatic Healing for Wellness-Focused Women, Rae breaks down 6 common signs of nervous system dysregulation and how they show up in your mind, body, and daily life.

Building on last week’s foundational episode on nervous system regulation, this conversation helps you recognize the patterns of anxiety, burnout, and emotional disconnection—so you can begin working with your body instead of against it.

✨ In this episode, you’ll learn:

• Why chronic anxiety is a nervous system state (fight-or-flight / hyperarousal)
• How overthinking and rumination are connected to feeling unsafe in the body
• Why you feel constantly exhausted, even when you rest
• Why you struggle to slow down or relax (even when you want to)
• What numbness or disconnection means (freeze / shutdown response)
• How physical symptoms (headaches, digestion, tension, sleep issues) signal dysregulation

Rae also shares how the nervous system is always communicating with you and how these symptoms are not flaws, but intelligent signals from your body asking for safety and support.

These patterns are nervous system responses and they can be gently supported, regulated, and healed through somatic awareness and practice.

🌿 If this episode resonates, Rae invites you to:

• Get curious about your own nervous system patterns
• Explore gentle regulation tools (breathwork, grounding, somatic practices)
• Approach your experience with compassion instead of judgment

📩 Want support getting started?
Check out the free Breathwork Resource Library in the show notes with 20+ guided somatic practices, plus Rae’s monthly newsletter with tools for nervous system healing.

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

What is nervous system regulation and how does it actually help with anxiety?

In this foundational episode of Somatic Healing for Wellness-Focused Women, Rae breaks down nervous system regulation in simple, practical terms and explains how it directly relates to anxiety, overwhelm, and emotional health.

If you’ve ever felt stuck in overthinking, anxiety, burnout, or emotional highs and lows, this episode will help you understand what’s happening in your body and how to work with it instead of against it.

✨ In this episode, you’ll learn:

• What the nervous system is and how it acts as your body’s “central command center”
• What nervous system dysregulation looks like (anxiety, shutdown, burnout, overthinking)
• The difference between hyperarousal (anxiety) and hypoarousal (shutdown/freeze)
• How the window of tolerance (Dr. Dan Siegel) explains emotional balance
• What nervous system regulation actually means (and what it doesn’t)

 Anxiety is not something “wrong” with you, it’s a nervous system state.

And when you learn how to work with your body, you can begin to feel more regulated, more grounded, and more in control of your experience.

📩 Want more support?
Sign up for the Somatic Healing newsletter in the show notes to receive somatic tools, journaling prompts, and access to the free Breathwork Resource Library (20+ guided practices).

💫 If this episode helped you understand your anxiety in a new way, leaving a review helps more women discover this work.

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

How do you create a life that feels intentional, aligned, and designed by you?

In this episode of Somatic Healing for Wellness-Focused Women, Rae shares 7 powerful tools for creating a life by design — rooted in your core values, personal vision, and authentic self-leadership.

If you’ve ever felt like life is happening to you instead of being created by you, this episode will help you reconnect with your autonomy and intentionally design the life you want to live.

✨ In this episode, you’ll learn:

• Why knowing your core values is the foundation of intentional living
• How to clarify your vision for the life you truly want to create
• How to use discernment and stop comparing your life to social media highlight reels
• Why getting support and community can accelerate personal growth
• How to pivot with compassion and grace when your path evolves

This episode is an empowering reminder that you are allowed to design your life intentionally and that clarity, confidence, and self-leadership grow when you reconnect with what truly matters to you.

Whether you’re redefining your goals, entering a new season of life, or simply craving more alignment and purpose, these tools will help you build a life that reflects your values, vision, and joy.

📩 Want more support on your healing journey?
 Sign up for Rae’s Somatic Healing newsletter to receive access to the Breathwork Resource Library (15–20 guided practices) plus bi-weekly reflections on nervous system healing and intentional living.

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

Feeling overwhelmed, burnt out, or disconnected from yourself?

In today’s episode of Somatic Healing for Wellness-Focused Women, Rae guides you through a simple yet powerful somatic breathwork reset designed to bring your nervous system back into balance.

This practice uses a 4-4-4-4 breath pattern (box breathing) combined with body awareness and grounding to help you reconnect with your breath, regulate your system, and return to a stable present moment.

Whether you're navigating stress, emotional intensity, or just need a mid-day reset, this guided practice supports you in finding safety, wholeness, and calm from the inside out.

✨ In this episode, you’ll experience:

• A guided box breathing practice to regulate the nervous system
• Somatic awareness to reconnect with balance
• Grounding cues to feel balanced and centered
• Affirmations for safety, presence, and emotional steadiness
• A gentle reset you can return to anytime you feel dysregulated

This practice is especially supportive for:

• Anxiety and overwhelm
• Burnout and nervous system dysregulation
• Emotional reactivity
• Feeling scattered or ungrounded
• Reconnecting with your body after stress

By slowing down your breath and bringing awareness into your body, you help shift out of fight-or-flight and into a more regulated, balanced state.

📩 Want more practices like this?
This breathwork reset is also available inside Rae’s free Breathwork Resource Library, which includes 15–20 guided somatic breathwork and meditation practices. You can access it by signing up for the Somatic Healing newsletter here.

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

Do you ever feel guilty for resting? Do you shut down when overwhelmed and then judge yourself for it?

In this episode of Somatic Healing for Wellness-Focused Women, Rae explores the freeze response, nervous system burnout, and the guilt and shame that often accompany rest.

This conversation is especially timely during winter (or any “inner winter” season of life), when your body may naturally crave slowing down even if your external world doesn’t.

✨ In this episode, you’ll learn:

• What the freeze response (hypoarousal) actually is from a nervous system perspective
• How overwhelm, burnout, trauma history, and sensory overload contribute to shutdown
• Why freeze is not laziness, weakness, or failure — but a protective survival strategy
• How to gently “thaw” freeze without flooding your system

If you’ve been feeling:

• Disconnected or checked out
• Unable to respond to texts or make decisions
• Burned out and overwhelmed
• Stuck between doing too much and doing nothing

This episode will help you understand what’s happening in your body and how to respond with compassion instead of criticism.

✨ Rae also closes with a powerful reflection from Nicola Jane Hobbs on ease, striving, and permission to choose the gentle path.

📩 Want more support?
Sign up for the Somatic Healing newsletter in the show notes for biweekly nervous system reflections + access to the Breathwork Resource Library (15–20 guided practices).

Resources Mentioned: Window of Tolerance and Nicola Jane Jobbs Poem

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

In today’s episode of Somatic Healing for Wellness-Focused Women, Rae offers a gentle guided meditation designed to help you feel safe, grounded, and present in your body.

This calming practice focuses on creating a sense of safety in the present moment, using simple somatic tools like orienting, breath awareness, grounding, and affirmations to support nervous system regulation. Whether you’re feeling anxious, overwhelmed, disconnected, or simply in need of a pause, this meditation invites you back into your body with softness and care.

✨ In this guided practice, you’ll experience:

• Orienting to your environment to support nervous system safety
• Gentle breathing to ground and settle your system
• Somatic awareness to reconnect with your body
• Affirmations for safety, presence, and self-connection
• A slow, supportive pace that helps ease anxiety and overwhelm

This meditation is especially supportive if you’re navigating stress, emotional intensity, or simply craving a moment of stillness and regulation. You can return to this practice anytime you need help coming back into the present moment and feeling supported from the inside out.

📩 Want more practices like this?
This meditation is also available inside Rae’s Breathwork Resource Library, which includes 15–20 somatic breathwork and meditation practices. You can access it by signing up for the Somatic Healing newsletter + new practices are added throughout the year.

✨ If you enjoy this guided meditation, Rae would love to hear from you! Your feedback helps shape future monthly meditation releases on the podcast.

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

In this episode of Somatic Healing for Wellness-Focused Women, Rae explores the powerful practice of romanticizing your life and why noticing simple joys, also known as glimmers, can be deeply regulating for your nervous system.

Romanticizing your life isn’t about ignoring hard things or forcing positivity. It’s about slowing down, becoming present, and training your nervous system to recognize safety, warmth, and pleasure in everyday moments 🌿

✨ In this episode, you’ll learn:

• What it really means to romanticize your life
• What glimmers are and how they support nervous system regulation
• How glimmers help expand your window of tolerance and reduce anxiety
• Simple somatic and mindfulness practices to notice more joy and presence

Rae shares personal stories, nervous-system education, and gentle practices you can immediately integrate into your daily life whether you’re feeling anxious, disconnected, or simply craving more presence and ease.

This episode is a reminder that healing doesn’t always come from doing more, it often comes from noticing more.

Sign up for the Somatic Healing newsletter to receive access to your free breathwork meditation library (20+ practices).

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The Somatic Healing Newsletter
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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

Self-Love is Brain Training: Somatic Practices for Rewiring Your Inner Voice

In this soulful episode, recorded in Costa Rica 🌴, Rae reflects on self-love, inner compassion, and the powerful journey of healing your relationship with yourself especially during seasons of change.

Blending storytelling with somatic wisdom, this episode explores how self-love is not just a feeling… but a practice. A brain-training. A rewiring of your inner voice.

✨ You’ll hear:

• Why “self-love is brain training” shifted Rae’s perspective on healing
• Personal stories on perfectionism, the Enneagram, and inner critics
• Somatic tools for navigating new beginnings, change, and inner pressure
• How to respond to your mistakes with self-compassion, not self-judgment

This is a grounded, vulnerable, and expansive invitation to return to yourself when life feels uncertain and to meet the most tender parts of you with presence and grace.

Resources Mentioned:

• Enneagram as a self-awareness tool

💌 Want to stay connected? ➡️ Sign up for Rae’s monthly newsletter and get free access to her Breathwork Resource Library, including 20+ guided meditations for nervous system support, emotional regulation, and seasonal healing.

CONNECT
Work With Me
The Somatic Healing Newsletter
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Subscribe & Review Apple Podcasts
Follow & Rate Spotify

Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.