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.com⁠Pinterest:⁠ 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