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

Welcome to Held in Motherhood - your pocket-sized pause in the chaos of motherhood.

In this episode, we explore single nostril breathing, a quick and effective breathwork technique to reset your nervous system and reduce stress in minutes. I’ll explain the science behind how this breath balances the nervous system, and my vision for how this tool can be used to optimise results.

I’m Rosie Nicholas, the mum behind Rosie Gwen, an experienced facilitator trained in yoga and breathwork, drawing on pranayama techniques.

This episode will give you:

• A step-by-step guide to the single nostril breath

• Space to practice along in real time

• Reflection prompts to notice how your body and mind respond

Perfect for a quick reset anywhere - whether at the kitchen counter, pushing the pram, or before bed.

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 - 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 this episode, we explore chanting for calm, an ancient sound practice that can instantly help reduce overwhelm and restore a sense of calm. I’ll share the science behind how sound and vibration stimulate the vagus nerve and calm the nervous system, as well as my personal experience using this technique during moments of stress.

I’m Rosie Nicholas, the mum behind Rosie Gwen. I’m an experienced facilitator trained in yoga and breathwork, drawing on pranayama techniques. I created this podcast to give busy, time-poor mums a pocket-sized pause: a moment to reset your nervous system, regulate your stress, and reconnect with yourself.

In this 10-minute episode, you’ll get:

• A short introduction to chanting for nervous system regulation

• A guided practice you can follow along in real time

• Reflection prompts to help integrate the technique into your day

Whether you’re on the school run, in the bath, or enjoying a quiet cup of tea, this episode will help you find calm quickly and gently.

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 - 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.

I’m Rosie Nicholas, the mum behind Rosie Gwen. I’m an experienced facilitator trained in yoga and breathwork, drawing on pranayama techniques. I created this podcast to give busy, time-poor mums a pocket-sized pause: a moment to reset your nervous system, regulate your stress, and reconnect with yourself.

In this trailer, I’ll share why I started this podcast, what you can expect from each 10-minute episode, and walk you through one simple grounding technique you can try right now. Across the season, we’ll explore tools like breathwork, meditation, journaling, self-soothing touch, and quick grounding exercises - all designed to help you:

• Reduce overwhelm, fatigue, and reactive emotions
• Reset your nervous system and nervous system responses
• Find calm in small moments throughout your day
• Build your self-compassion and self-care habits

This podcast is for mums who:

• Feel reactive, stressed, or out of control in daily life
• Struggle to carve out time for themselves
• Want simple, evidence-based techniques to feel calmer quickly
• Want to reconnect to their body, mind, and inner calm

Each episode includes:

• A short introduction to one calming technique
• A step-by-step guided practice you can do in 5–10 minutes
• Reflections and prompts to help you integrate the practice into your day

Why it works: Many techniques in this podcast are backed by research in nervous system regulation, self-soothing touch, mindfulness, and stress reduction. Over time, repeated practice can help you feel calmer, more resilient, and better able to respond to the ups and downs of motherhood.

I’ll be walking this journey with you, sharing my lived experience as a mum of two, and the tools that have helped me find calm amidst the chaos of motherhood. Whether you’re on the school run, in the bath, breastfeeding, or enjoying a quiet cup of tea, you’ll be able to practice along in real time.

Subscribe now so you don’t miss an episode - and start building your own library of quick, effective techniques to feel calmer and safer in your own body, and more grounded every day.

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