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