The Calm Lab Podcast

Feeling calm? Have a question? Send me a text:) Some nights you don't have it in you to stretch — so tonight you don't have to. This whole practice happens lying on your side, eyes closed, nothing to watch. Grab two pillows, get comfortable under the covers, and let my voice guide you through slow side-lying movement that ends right where you'll fall asleep. We move gently through s...

Feeling calm? Have a question? Send me a text:) Some nights your body is exhausted but your mind keeps running. This episode is a gentle yoga-in-bed practice you can follow with your eyes closed — no mat, no getting up, nothing to watch. Press play, get comfortable under the covers, and let my voice guide you through slow reclined movement, longer exhales, and a calming close. This is a trauma-inf...

Feeling calm? Have a question? Send me a text:) 📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection  💛 14-Day Nervous System Reset Challenge → https://www.thecalmlab.org/challenges 📌 Pinterest → pinterest.com/thecalmlabwithkassandra A trauma-informed yoga nidra for releasing what the body has been holding — gently, and on its own terms. The body keeps what it never got t...

Feeling calm? Have a question? Send me a text:) This one is for the nights when you have nothing left. This 15-minute guided practice meets you in bed — no mat, no effort, no complicated instructions. We move through slow shoulder rolls and neck release, child's pose, a gentle cobra flow, spinal twists, and then a full head-to-toe body scan to help every part of you finally let go. The moveme...

Feeling calm? Have a question? Send me a text:) 📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection 🎙️  New podcast episodes weekly  → Spotify: https://open.spotify.com/show/6aDkTER8NLlkFfiOKAS5Z2   Apple: https://podcasts.apple.com/us/podcast/the-calm-lab-podcast/id1825913005 💛  14-Day Nervous System Reset Challenge → https://www.thecalmlab.org/challenges   📌 Pinterest...

Feeling calm? Have a question? Send me a text:) The kind of tired sleep doesn't fix isn't a sleep problem — it's a nervous system that never got the signal the day was over. This 12-minute practice meets your body where it is: fully lying down, no props, nothing to watch. Just follow along by feel. Slow twists, gentle hip and glute releases, and a full body relaxation to drop your h...

Feeling calm? Have a question? Send me a text:) The shoulders hold what the day couldn't put down. The neck carries words that were never said. By the time you're in bed, your body is still working — and that's why sleep won't come, even when you're exhausted. This 16-minute yoga in bed practice is for the kind of tired that sleep alone doesn't fix. Slow shoulder rele...

Feeling calm? Have a question? Send me a text:) You don't have to get out of bed for this one. This 14-minute guided practice is designed to bring your body all the way down — from the tension and stimulation of the day into the deep, quiet rest your nervous system actually needs to sleep. We move through slow shoulder and neck rolls, gentle cat-cow and spinal twists, child's pose, and l...

Feeling calm? Have a question? Send me a text:) hey friend — welcome to burnout recovery week at the calm lab this episode is part of a full week of content focused on what burnout actually is and what helps today we're going deeper into the science of your nervous system you can listen to this one anywhere — driving, walking, dishes but if I invite you into a practice partway through feel fr...

Feeling calm? Have a question? Send me a text:) You're doing everything right. School run. Work. Meals. Emotions. Logistics. Everything. And you're still exhausted in a way that sleep doesn't fix. That's not a character flaw. That's a nervous system that has been on duty so long it forgot it was allowed to stop. In this video: → Why motherhood creates chronic    sympatheti...

Feeling calm? Have a question? Send me a text:) if your body won't land tonight if you're running on empty if you can't do one more thing — this is for you 12 minutes in your bed lamps soft you don't have to do a thing except be here we're going to move slowly gently just enough to shift your body out of wired and into rest no flow no pressure nothing to figure out just pe...

Feeling calm? Have a question? Send me a text:) This is for the mom whose body forgot how to stop.  You get to bed. The kids are down. The house is finally quiet.  And your body is still on. Still scanning. Still bracing. Still waiting for the next thing. I lived like that for years. And what I didn't understand was that my nervous system had been on duty so long it forgot it was allowed to r...

Feeling calm? Have a question? Send me a text:) you've been going through the motions for a while now waking up tired pushing through the day crashing at 3pm then pushing through some more and feeling almost nothing the whole time that's not laziness that's not a character flaw that's your nervous system in shutdown protecting you the only way it knows how this practice isn&apo...

Feeling calm? Have a question? Send me a text:) This is for the mom whose body forgot how to stop.  You get to bed. The kids are down. The house is finally quiet.  And your body is still on. Still scanning. Still bracing. Still waiting for the next thing. I lived like that for years. And what I didn't understand was that my nervous system had been on duty so long it forgot it was allowed to r...

Feeling calm? Have a question? Send me a text:) You've been on all day. School run. Work. Meals. Emotions. Logistics. Everything. And now it's finally quiet — and your body still won't switch off. That's not a character flaw. That's a nervous system that has been on duty so long it forgot it was allowed to stop. This 22-minute yoga nidra is specifically for that mom. Not t...

Feeling calm? Have a question? Send me a text:) You've probably already tried to move on from something hard. And part of you has. But your body tells a different story. Still braced. Still carrying something you can't quite name. Still holding on — even when your mind says you should be fine by now. This practice is not about forcing anything out. It's about giving your nervous sys...

Feeling calm? Have a question? Send me a text:) You've probably tried to relax before and found your body just  wouldn't cooperate. This practice is different. We're not asking you to relax. We're giving your nervous system  something it actually understands — direct physiological signals  of safety. Through vagal toning, humming, body rotation, and extended exhale  breathing w...

Feeling calm? Have a question? Send me a text:) Can't sleep even when you do everything right? Sleep 9 hours but wake up exhausted? Mind racing the moment you lie down? In this 19-minute Q&A episode, I answer the 6 most common sleep questions I get — and explain why the answer isn't better sleep hygiene. QUESTIONS ANSWERED: 0:00 - Intro: Why Sleep Problems Often Come From the Nervous...

Feeling calm? Have a question? Send me a text:) More exercise doesn't always mean less stress — especially for moms. In this episode, I talk with power yoga teacher and group fitness instructor Renee about how high-intensity movement affects the nervous system. We talk about: - How to balance high-intensity movement with nervous system recovery - What intense fitness actually does to the nerv...

Feeling calm? Have a question? Send me a text:) Can your nervous system state determine how your labor unfolds? In this episode, I sit down with midwife Rachel to talk about the nervous system during pregnancy, birth, and postpartum — and why feeling safe is the most important factor in labor. We talk about: - How the nervous system impacts labor and birth outcomes - What happens when a birthing p...

Feeling calm? Have a question? Send me a text:) Welcome to The Calm Lab podcast. In this first episode, I'm explaining why I'm shifting my focus from sleep yoga to nervous system education — and why understanding your nervous system changes everything. I share: - The problem I kept seeing in my students (and why sleep techniques alone weren't enough) - The moment everything clicked...

Feeling calm? Have a question? Send me a text:) This short 9-minute bedtime practice is designed to help your body transition from the busyness of the day into sleep. We begin seated with gentle neck rolls and spinal decompression — releasing the tension that builds from sitting, stress, or an anxious nervous system. Then we move to the floor for hip openers and lower back release, finishing in gu...

Feeling calm? Have a question? Send me a text:) This 11-minute bedtime practice is designed to help you genuinely unwind — not just go through the motions of stretching, but give your nervous system a real pathway into rest. We move through seated hip openers and a deep glute release, wide-leg and butterfly forward folds, then transition to the floor for figure-four twists and a full spinal releas...

Feeling calm? Have a question? Send me a text:) This 14-minute yoga nidra practice is an invitation to slow down your nervous system, soften the mind, and create the inner conditions where rest and clarity can arise naturally. Yoga nidra — sometimes called yogic sleep — guides your body into a state between waking and sleep where deep nervous system regulation happens without effort. Unlike moveme...

Feeling calm? Have a question? Send me a text:) This 11-minute yoga nidra practice is designed for one thing: helping your nervous system fully let go. Yoga nidra — sometimes called yogic sleep — guides your awareness through the body in a systematic way that bypasses the thinking mind and speaks directly to your nervous system. You don't have to try to relax. The practice does it for you. In...