Take A Breath

In this episode of Take a Breath, I’m sharing why awareness is always the first step in nervous system regulation — and why, without it, even the best tools and techniques won’t truly stick.

So many of us are living on autopilot, reacting before we even realise we’re reacting. I know this deeply, because that was me for most of my life. In this episode, I gently unpack how awareness takes us out of automatic mode, creates space, and gives us back choice — without forcing, fixing, or judging ourselves.

This is a foundational episode if you want to feel calmer, more grounded, and less hijacked by your reactions in everyday life.

In this episode, you’ll learn:

• Why awareness always comes before breathwork, tools, or techniques when it comes to regulating your nervous system
• What awareness actually looks like in real life (and what it isn’t)
• How awareness creates “the gap” between feeling and reacting — and why that gap is where regulation begins
• How simply noticing and pausing can begin to rewire your nervous system through neuroplasticity
• How to start making awareness more natural and automatic in daily life

If you’ve ever thought, “I know I’m overreacting but I can’t seem to stop,” this episode will help you understand why — and, more importantly, offer a much gentler way forward.

Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.

Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.

Download my energising 5 Minute Morning Practice to get your day started in the best way possible.

To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspace

Email me at:  [email protected]
https://www.pollywarren.com/
https://www.instagram.com/pollywarrencoaching/

On this week's Thursday Thoughts, Lucy and I are talking about breaking the cycle of negativity.

We explore how easy it is to get caught in those negative spirals where one thought leads to another and suddenly we're knee-deep in a full-on wallow, feeling pretty rubbish about everything.

We chat about how the way we feel most of the time becomes the energy we're putting out into the world — and how that energy attracts more of the same right back to us.

We also share some of the practical things we both use to gently interrupt a negative spiral and shift our state when we notice ourselves heading down that familiar path.

We hope that you enjoy this conversation.

Love, 

Polly & Lucy x

Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.

Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.

Download my energising 5 Minute Morning Practice to get your day started in the best way possible.

To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspace

Email me at:  [email protected]
https://www.pollywarren.com/
https://www.instagram.com/pollywarrencoaching/

This week on Take a Breath, I’m joined by brilliant Kate Codrington — author, therapist, facilitator, speaker, and guide for women navigating the menopause transition.

Kate is the author of Second Spring, named one of the seven best books on menopause by the New York Times, and The Perimenopause Journal (2024), described as “an essential resource” by leading endocrinologist Professor Annice Mukherjee. With over 30 years’ experience as a therapist, Kate brings psychological depth, nervous system wisdom, and compassion to the conversation around midlife.

In this episode of Take a Breath, we explore menopause not as something to push through or “fix,” but as a natural rite of passage. A threshold. A season rich with meaning, creativity, and the potential for profound self-discovery.

If you’ve been feeling unsettled, wired, more emotional than usual, or unsure of who you’re becoming, this conversation offers context and reassurance.

Together, we explore:

• Why menopause is both a physical and psychological transition — and how it mirrors the seasons of nature and your inner life
• The three phases of midlife: separation, surrender, and emergence — and how understanding them can reduce fear and self-doubt
• Why rest is not indulgent, but a necessary nervous system reset for chronically busy, overstimulated women
• How Yoga Nidra and deep rest practices create safety, restoration, and deep repair 
• Why midlife is an invitation to reclaim your inner authority, creative fertility, and self-trust — rather than trying to be who you once were

Kate’s voice is calm, grounded, and deeply validating. This episode offers permission to slow down, let go of what no longer fits, and trust the wisdom of this season — even when it feels messy.

Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.

Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.

Download my energising 5 Minute Morning Practice to get your day started in the best way possible.

To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspace

Email me at:  [email protected]
https://www.pollywarren.com/
https://www.instagram.com/pollywarrencoaching/

On this week's Thursday's Thoughts, Lucy and I are talking all about the patriarchy.

This social system that historically centres white men as the default holders of power, money, status and authority, is woven into the very fabric of society.

It shows up in a million subtle - and not so subtle - ways: women playing small because they’ve been taught to be pleasing, quiet, polite and accommodating; women taking on the ‘invisible load’ of housework and kid-min; women being put down at work or at home because of the inherent and subconscious belief that men are somehow superior.

In this conversation, Lucy and I talk about how the patriarchy has shown up in our own lives, as well as how things are so much worse for women in other countries and cultures. And this is exactly why women need to start speaking up and standing up for both themselves, and the many, many women who are less fortunate than those of us in western cultures.

We hope you’ll find something interesting in here.

Love,
Polly & Lucy x

Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.

Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.

Download my energising 5 Minute Morning Practice to get your day started in the best way possible.

To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspace

Email me at:  [email protected]
https://www.pollywarren.com/
https://www.instagram.com/pollywarrencoaching/

There’s a lot of noise right now about calming your nervous system and staying regulated — and for many of us, that creates more pressure than peace.

In this solo episode, I gently unpack what nervous system regulation actually means, why staying calm isn’t the goal, and how midlife and perimenopause can shift the way your system responds to stress.

I also introduce a simple metaphor to help you understand what’s really going on inside your body — and why so many of us feel stuck, reactive, or exhausted without knowing why.

This episode is an invitation to pause, notice, and begin to understand what your nervous system has been trying to tell you.

In this episode, we explore:

• How to recognise the signs of coping vs. true regulation
• Why stress isn’t the enemy
• How your nervous system responds to everyday life
• A powerful metaphor to help you notice what state you’re in
• What starts to shift when you can name it, instead of judge it

Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.

Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.

Download my energising 5 Minute Morning Practice to get your day started in the best way possible.

To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspace

Email me at:  [email protected]
https://www.pollywarren.com/
https://www.instagram.com/pollywarrencoaching/

On this week's Thursday's Thoughts, Lucy and I talk about what it really means to shift out of the background and into the lead role of your own life.

We chat about how easy it is, especially for women, to unconsciously slip into a supporting role, putting everyone else’s needs first, waiting for the “right time,” or playing small out of habit rather than intention.

We explore how being the main character doesn’t mean being loud or dramatic. It simply means taking up space in your own life. And it doesn’t require a big, sweeping change — sometimes it’s just one small moment where you back yourself and remember that you’re allowed to take the lead and want more.

We hope you find something useful in here.

Love,
Polly & Lucy xx

Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.

Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.

Download my energising 5 Minute Morning Practice to get your day started in the best way possible.

To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspace

Email me at:  [email protected]
https://www.pollywarren.com/
https://www.instagram.com/pollywarrencoaching/

Midlife can be a season of subtle (or not-so-subtle) shifts. The things that once felt like a perfect fit — a role, a path, a version of you — start to feel off. But what comes next isn’t always clear.

In this episode, I’m joined by Ashley Jablow, Founder of Wayfinders Collective and former Presidential Innovation Fellow in the Obama Administration. Ashley now helps people and organisations navigate meaningful change — with curiosity, strategy, and soul.

Together, we explore what it really looks like to move towards something more aligned… especially when you’re not quite sure what that is yet.

In this episode, we talk about:

• How to recognise when you’ve outgrown a role or identity — even if it still “looks good on paper”
• Ashley’s gentle 4-step framework for navigating career or life transitions without burning it all down
• Why guilt, fear, and indecision show up during change — and how to move through them with more clarity and self-trust
• The surprising power of reflection journals 
• How playful tools like alter egos can help you step into a bolder, more aligned version of yourself

✨ Whether you’re pivoting from a long-term role, returning to yourself after caregiving, or just feeling ready for something new… this conversation will meet you right where you are.

For more about Ashley go to:

https://www.ashleyjablow.com/

https://www.lifedesignschool.co/

Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.

Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.

Download my energising 5 Minute Morning Practice to get your day started in the best way possible.

To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspace

Email me at:  [email protected]
https://www.pollywarren.com/
https://www.instagram.com/pollywarrencoaching/

On today’s Thursday Thoughts, Lucy and I are talking about the power of intentionally tuning into nature during crazy times.

Most of us would agree that the state of the world right now is…alot. It can feel overwhelming and scary, to say the least, and it’s easy to feel completely out of control.

One of the best ways to put things into perspective - not to mention regulate our overstimulated nervous systems - is to remember that we are a part of something much, much greater than ourselves.

Sometimes a walk in nature is all we need to feel calmer; a cuddle with our cat can bring us back to joy; and noticing the beauty of the flowers or the birds can make us feel more grounded.

So if you’re feeling upset, scared, or horrified by what’s happening in the world, one of the best things you can do is surround yourself with nature - whether that’s a walk along the coast, or just popping into your local city park.

We sincerely hope you’ll find something helpful or interesting in here.

Love,
Polly & Lucy x

Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.

Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.

Download my energising 5 Minute Morning Practice to get your day started in the best way possible.

To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspace

Email me at:  [email protected]
https://www.pollywarren.com/
https://www.instagram.com/pollywarrencoaching/

Many of us rely on pressure and guilt to keep ourselves moving forwards towards our goals  — especially in midlife, when life can feel full and demanding. While these strategies may work in the short term, they often leave us feeling exhausted, anxious, and disconnected from ourselves.

In this episode, I explore why guilt and pressure have become such familiar motivators, how they impact the nervous system, and what it really takes to move forward from a place of calm rather than self-attack. Drawing on my own experience and simple, science-backed tools, I share a kinder, more sustainable way to stay productive without burning out.

In this episode, you’ll learn:

• Why pressure and guilt feel motivating — and the hidden cost of relying on them
• How the push–collapse–guilt cycle keeps you stuck
• Simple ways to interrupt reactive patterns 
• How to upgrade unhelpful beliefs without forcing positivity
• How to approach ambition from a place of calm and choice

Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.

Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.

Download my energising 5 Minute Morning Practice to get your day started in the best way possible.

To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspace

Email me at:  [email protected]
https://www.pollywarren.com/
https://www.instagram.com/pollywarrencoaching/

On this weeks Thursday Thoughts, Lucy and I are talking about how our hardest times and biggest “failures” often become our greatest lessons.

We talk about how difficult seasons can shape us, clarify what really matters, and guide us onto the right path.

A reminder that nothing is wasted – and if you’re in a tough chapter right now, sending you loads of love and hope this may be of a little help to you.

Love  Polly & Lucy x

Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.

Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.

Download my energising 5 Minute Morning Practice to get your day started in the best way possible.

To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspace

Email me at:  [email protected]
https://www.pollywarren.com/
https://www.instagram.com/pollywarrencoaching/