Held in Motherhood

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 ins...

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 nervou...

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...

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...

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 ep...

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 he...

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 everything feels hard, and even the small things feel overwhelming? In this short episode, I’ll guide you through a simple gratitude practice designed to gently shift yo...

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 say to yourself after shame, guilt, or emotional overwhelm takes over? In this short episode, I’ll guide you through gentle self-compassion mantras to help calm your nervous sys...

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 too much - and you wish someone could just hold you for a second… In this short episode, I’ll guide you through a simple self-soothing hug practice yo...

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 anxiety rises quickly and you need something that actually helps your body settle? In this short episode, I’ll guide you through a gentle EFT tapping practice to help so...

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. Feeling frazzled, rushed, or like life is on x10 speed, moving too fast to catch your breath? What if one simple touch could give you an instant, calming pause in a busy day? In this short...

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 after you’ve lost your cool - when the guilt hits, and you wish you could take it all back… What do you say to yourself after you’ve lost your temper? In this short episode...

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 if a few minutes of focused breathing could shift your body from stress to calm - anytime, anywhere? In this short episode, I’ll guide you through a simple 3-minute yogic breath to hel...

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. Feeling overwhelmed, reactive, or like you’ve lost touch with the calmer version of yourself? In this short episode, I’ll guide you through a gentle, music-backed meditation to help you res...

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 can you do when you feel your stress rising - and you need to calm down fast? In this short episode, I’ll guide you through a simple 2-minute breathing technique to help you reset your...

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. Feeling triggered, overwhelmed, or stuck in a spiral you can’t seem to stop? In this short episode, I’ll guide you through a simple 5-minute journaling practice to help you regulate your em...

Welcome to Held in Motherhood - a short, calming podcast for overstimulated mums looking for evidenced ways to calm the nervous system and reconnect with themselves in the middle of everyday motherhood. In this episode, we explore a surprisingly powerful reset that takes just a few seconds: slow blinking . This small shift in the way we use our eyes sends a signal of safety to the nervous system,...

Welcome to Held in Motherhood, the gentle podcast for modern mums. Look no further for short and practical, evidence-based ways to feel more regulated whilst navigating the ups and downs of motherhood. Motherhood doesn’t pause for self-care, especially when you’re juggling work, children, and constant noise. In this episode of Held in Motherhood , I guide you through Ocean Breath ( Ujjayi Pranayam...

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 mak...

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 sta...

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...

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 Nichola...

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 v...

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...