Held in Motherhood

Rosie Gwen

Held in Motherhood is a short, calming podcast for overwhelmed mums who want practical, science-backed tools to feel grounded, reduce stress and reset their nervous system.

Created by Rosie Gwen and hosted by Rosie Nicholas, each 10 minute episode introduces one simple, effective calming or grounding technique: from breathwork, meditation and self-soothing touch, to journaling and quick grounding exercises - with space to practice together. Designed for busy, time-poor mums, this podcast helps you find calm on the go, regulate your nervous system and reconnect with yourself quickly every day.

Play

Open in

28 episodes
weekly
Avg 9 min
English

Episodes 28

Newest Oldest Longest

All20 Unplayed20 In progress0 Played0

Counted on this page — what you have heard stays on this device, so it is not something the list can be paged by.

S1 · E37
Today · 6 min
37. So Angry You Could Scream? Try This Instead
So angry you could scream? When you can feel the heat rising and you're desperate to get the frustration out of your body... In this short episode, I share a simple physical practice for giving anger somewhere to go before it turns into shouting. It's quick, contained, and doesn't require you to sit still and think (or breathe) yourself calm. You'll discover: • a physical outlet for anger and mum rage • how to release some of the tension building in your body • a simple alternative to shouting when you're at the edge • how to create a little more space before you react Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E36
October 4 · 8 min
36. Too Much Noise? Calm Your Nervous System Without Shouting
When there's so much noise around you that you can't even hear yourself think, and you can feel yourself getting more and more overstimulated... In this short episode, I share a simple sound-based practice to help you slow down, settle your nervous system, and come back to yourself without needing to find silence. You'll discover: • a calming tool for moments of sensory overload • how to use sound when the world around you feels too noisy • how a simple vocal sound can support regulation • a simple way to come down from overstimulation without shouting Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E35
September 27 · 6 min
35. Still Carrying Stress? Get Back Into Your Body Now
When you've finally made it home after a rushed school run, the chaos has stopped, but your body is still moving at a hundred miles an hour... In this short episode, I share a simple grounding practice to help you slow down, feel your body supporting you, and come back into your body after stress. You'll discover: • how to release some of the stress you're still carrying • a simple mindful grounding practice you can do anywhere • how to use physical sensation to reconnect with your body • a gentle way to transition from chaos back to yourself Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E34
September 20 · 7 min
34. Full of Mum Rage? Do This
Full of mum rage? When frustration builds in your body and you can feel that urge to yell rising, but you don't want to... In this short episode, I share a simple physical practice that gives some of that frustration somewhere else to go. It's about creating a little more space between what you're feeling and what you do next. You'll discover: • a physical tool for moments of anger and frustration • how sensory input can bring your attention back to your body • a simple alternative to shouting when rage is rising • how to create a little more space before you react Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E33
September 13 · 7 min
33. Your Body Thinks It’s an Emergency. Tell Yourself This Instead
When you're trying to cook dinner, get everyone ready, or simply get through the next thing - but your body feels like you're in danger and everything suddenly feels too much... In this short episode, I share a simple hand-on-heart practice to help you remind your body that you're safe, this isn't an emergency, and you can come back to what is actually happening right now. You'll discover: • how to regulate your nervous system during high stress • how to remind your body you're safe • a simple grounding practice for moments of dysregulation • how to move from threat back towards calm Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E32
September 6 · 7 min
32. Overstimulated? The Easiest Way to Rest and Reset Your Nervous System
When the day is finally slowing down and you can feel just how much you've been carrying... In this gentle episode, I share a simple restorative practice that helps soothe anxiety, calm an overstimulated nervous system, and bring your body back to a state of rest. You'll discover: • a calming practice that uses only a wall and your body • how to activate the parasympathetic nervous system • a simple way to release stress and tension • a restorative reset for the end of a long day Perfect for moments of mum anxiety, emotional overwhelm, and parenting stress - when you need fast, effective nervous system regulation and emotional support in motherhood. Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E31
August 30 · 8 min
31. When Everything Feels Too Much But You Still Have to Keep Going
In those moments when you feel overwhelmed, overstimulated, or on edge, and you know you need something to help you, but you don’t know what that is… In this gentle episode, I explore somatic rocking, a natural self-soothing rhythm that helps calm the nervous system, ease overwhelm, and bring the body back into a sense of safety and steadiness. You'll discover: • why your body naturally uses rocking to self-soothe • how gentle rhythm supports nervous system regulation • a simple way to calm overwhelm when you don’t know where to start • how movement can help when words and thinking feel out of reach Perfect when you need fast, effective nervous system regulation and emotional support in motherhood. Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E30
August 23 · 9 min
30. When You've Been Holding Everything Together for Too Long
What happens when you’ve been holding everything together for everyone else for so long that you’ve stopped noticing how much you’re carrying? In this gentle episode, I guide you through a calming visualisation to help you release emotional and mental load, soften your body, and return to yourself. This episode is: • a soothing visualisation to support letting go and • a gentle way to reconnect with yourself No perfection. No pressure. Just a few minutes to come back to 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. Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E29
August 16 · 8 min
29. The Secret Calm-Down Tool Nobody Knows You're Using: From Rage to Regulated in Seconds
In those moments when anger is rising fast, your tone is about to change, and you can feel yourself getting close to snapping… In this short episode, I explore a simple breathing pattern that helps shift your nervous system from rage, stress, or overwhelm into calm regulation in seconds. You'll discover: • how your breath can change your stress response quickly • why this simple pattern helps calm emotional reactivity • how to move from overwhelm to regulation in real time • a discreet tool you can use anywhere, even mid-chaos Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E28
August 9 · 4 min
28. Overstimulated Mum? Shock Your Nervous System Back to Calm in Seconds
In those moments when everything feels too loud, too fast, and you feel completely overstimulated and on edge… In this ultra-short episode, I explain a simple cold water reset using your face and wrists that can help shock your nervous system out of overwhelm and bring you back to calm in seconds. The practice is quick so the episode also explores why it works and how to use it in real life. You'll discover: • how cold water can interrupt overstimulation in the nervous system • why this simple physical reset works so quickly • how stepping away for a moment helps regulate emotional overload • a fast, accessible tool you can use anytime you feel overwhelmed Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E27
August 2 · 8 min
27. Mums: Do This Before You Explode at Your Kids
When the kids are arguing, everyone needs something from you, the noise is relentless, and you can feel yourself getting closer to snapping... This short episode shares a fast, body-based tool to help release anger and stress before it turns into shouting, guilt, or shame. This practice will help you: get immediate stress out of your system release anger in a healthy way calm an overwhelmed nervous system return to your children feeling more regulated Perfect for moments of mum rage, emotional overwhelm, and parenting stress when everything feels like too much. Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E26
July 26 · 9 min
26. Reset Overwhelm in Seconds With This Simple Trick
In those moments when everything feels like too much, your mind is racing, and you need something to bring you back quickly… This short guided episode walks you through a simple hand breathing practice you can do anywhere to calm your nervous system and reset overwhelm in seconds. You'll discover: • how to calm overwhelm in real time • a discreet breathing technique you can do anywhere • how to slow stress in the body quickly • a simple way to return to regulation during busy days Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E25
July 19 · 9 min
25. Feel Summer Anxiety Rising? A 30-Second Body Check-In for Mums
When the summer holidays are busy, everyone needs something from you, and you can't remember the last time you checked in with yourself... This short episode guides you through a simple body check-in to help you notice what your body is asking for - whether that's water, food, movement, rest, or a moment alone. You'll discover: • how to reconnect with your body in under a minute • signs your nervous system may be running on empty • quick stretches to release tension and reset • a simple way to catch overwhelm before it spirals Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E24
July 12 · 14 min
24. The One Thing Every Mum Needs to Know About Stress
Ever feel like you've calmed down after a stressful moment, but your body still feels tense, wired, or on edge? In this episode, I explore one of the most overlooked pieces of stress regulation: completing the stress cycle. You'll learn why stress can linger in the body long after the trigger has passed, and simple ways to help your nervous system move through it. In this episode, you'll discover: • why stress doesn't always leave when the stressful moment ends • what it means to "complete the stress cycle" • how stress gets stored in the body • simple practices to help your body let go and return to calm Episodes mentioned: 18. Somatic Shaking for Overstimulated Mums: Shake Off Stress and Anxiety From Your Body 15. Self-Soothe Hug: Wrap Yourself in the Care You Give Your Kids 8. Stop the Spiral: 5-Minute Journaling for Triggered Mums Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E23
July 5 · 8 min
23. Mums: A Simple Tool to Release Anger Fast Without Shame
When your child is melting down, the noise feels too much, and you can feel anger rising fast in your own body... Have you ever noticed what children naturally do in those moments, before they can even explain what they're feeling? In this deeply personal episode, I share my experience of navigating anger in motherhood, the pressure to stay composed, and what I learned about the body's instinctive need to release big emotions - something children do naturally, but adults have been taught to suppress. In this episode, you'll discover: • how to release anger before it turns into shouting • what children can teach us about emotional regulation • why physical expression helps move emotions through the body • how to let go of shame around healthy emotional release Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E22
June 28 · 9 min
22. Overwhelmed? This 10-Second Reset Nobody Will Notice You Doing
What if you could calm your nervous system in 10 seconds without needing silence, space, or anyone else to know you're doing it? In this short episode, I guide you through a simple vagus nerve massage that helps activate the body's relaxation response, reduce stress, and create a moment of calm in the middle of a busy day. This practice will help you: calm stress and anxiety quickly support nervous system regulation feel more grounded and present turn a simple action into a daily calming ritual Perfect for moments of mum anxiety, emotional overwhelm, and parenting stress when you need a fast, effective reset. Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E19
June 21 · 10 min
21. When You Finally Get to Lie Down and Let Everything Go
A short, guided Savasana-inspired rest practice for overwhelmed mums. In those moments when you finally lie down and realise how much your body has been holding all day, this episode helps you release tension, soften stress, and allow your nervous system to fully settle. This gentle practice supports you to: release physical and emotional tension calm an overstimulated nervous system soften stress held in the body feel grounded in stillness allow deep rest without pressure Perfect for moments of mum anxiety, emotional overwhelm, and parenting stress - when you need fast nervous system regulation and emotional support in motherhood. Find me online: Website: https://www.rosiegwen.com Instagram: https://www.instagram.com/rosiegwen_/ Newsletter: https://www.rosiegwen.com/podcast Music: https://www.purple-planet.com
S1 · E20
June 14 · 8 min
20. Soothe Stress and Find Stillness in Your Body
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 those moments when everything feels busy, loud, and you realise you haven’t really been in your body all day… In this short, body-based meditation, I’ll guide you into a gentle pause to help you return to yourself, soften stress, and find a sense of stillness beneath the noise; something short, quick, and accessible you can come back to in the moments around your day, not another thing to add to your mental load or to-do list. This grounding practice will help you: pause and settle your nervous system return to your body and breath release stress and tension reconnect with inner stillness feel more present and regulated 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
S1 · E19
June 7 · 10 min
19. Life Feeling Too Fast? A Quick Way to Slow Your Body Down and Return to Calm
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 those moments when you feel like you’re on a hamster wheel of tasks, doing everything for everyone else, running on autopilot, and completely disconnected from yourself… In this short episode, I’ll guide you through a gentle, Tai Chi–inspired practice to help you come back into your body and find stillness again, soften overwhelm, and reconnect with a sense of calm, presence, and self-awareness. This grounding practice will help you: slow down an overactive nervous system reconnect with your body and presence reduce anxiety and overwhelm release the “always doing” mental loop restore a sense of inner stillness and self-connection 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
S1 · E18
May 31 · 11 min
18. Somatic Shaking for Overstimulated Mums: Shake Off Stress and Anxiety From Your Body
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 do you do when you feel overstimulated, tense, and like your body is holding onto too much stress? In this short episode, I’ll guide you through a simple somatic shaking practice to help release anxiety, discharge built-up stress, and gently reset your nervous system so you can feel calmer, lighter, and more grounded again. This powerful practice will help you immediately: • release anxiety and physical tension • calm an overstimulated nervous system • discharge built-up stress from the body • feel more grounded and regulated • reconnect with a sense of ease No perfection. No pressure. Just a few minutes to reconnect with yourself. Perfect for moments of overwhelmed mum energy, 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

Showing 1–20 of 28 episodes