Somatic Healing for Wellness-Focused Women

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.
CONNECT
Work With Me
The Somatic Healing Newsletter
Instagram
Website
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.

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.
CONNECT
Work With Me
The Somatic Healing Newsletter
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Website
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.

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.
CONNECT
Work With Me
The Somatic Healing Newsletter
Instagram
Website
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.

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.
CONNECT
Work With Me
The Somatic Healing Newsletter
Instagram
Website
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.