Free guide
Get Out of Your Head: 7 body-based ways to calm anxiety
- How to understand and support your nervous system
- Simple techniques for emotional regulation
- Steps to reconnect with your body and find more inner peace
Free guides and exercises
Gentle, practical places to start, whenever you're ready: two short exercises to try right now, free guides, a weekly email, and the books that shaped my own healing.
Exercise 1 · Check in with yourself
How does your body feel right now?
Most of us move between three broad states through the day. Tap the one that feels closest. There's no right answer.
This can look like
You can think clearly, feel your feelings without being swept away, and connect with the people around you.
Worth noticing
What helped you get here today? Much of my work with clients is about spending more time in this state, and finding the way back to it more easily.
The idea of a “window of tolerance” was introduced by Dr Dan Siegel in his 1999 book, The Developing Mind. These are gentle suggestions, not treatment. If you feel unsafe, use the “Need urgent help?” link at the top of the page.
Exercise 2 · A short pause
Breathe with me for one minute
In for four, out for six. A longer out-breath is one of the simplest ways people use to help their body settle. It's only an invitation: stop whenever you like, and breathe however feels comfortable.
One minute, about six slow breaths.
Ready when you are
Free guides
Free weekly email
Sunday Somatic Reset
The way you begin your week matters.
My free weekly email to help you reset, reflect and reconnect before the week ahead: thoughtful insights into emotional wellbeing, self-worth and nervous system regulation, alongside practical tools and gentle reflections.
- Simple body-based practices to help you feel more grounded
- Gentle reflections and journal prompts
- An inspiring quote for the week ahead
Recommended reads
If you're like me and you can't resist a book, with an ever-growing pile on your bedside table, here are a few you might like. All of these have had a massive impact on my own healing and growth.
- The Power of Now – Eckhart Tolle
- A New Earth – Eckhart Tolle
- Untamed – Glennon Doyle
- How We Heal – Alexandra Elle
- Attached – Dr Amir Levine and Rachel Heller
- All About Love – bell hooks
- The Body Keeps The Score – Bessel van der Kolk
- How To Do The Work – Dr Nicole LePera
- Sovereign Love – Dene Logan
- You Are a Goddess – Sophie Bashford
Free resources: common questions
What is the window of tolerance?
The window of tolerance describes the state where you feel settled enough to think clearly and feel your feelings without being swept away. The idea was introduced by Dr Dan Siegel in his 1999 book, The Developing Mind. Outside it, you might feel wired and on edge, or flat and shut down.
What is a simple way to calm my nervous system?
Try letting your out-breath be a little longer than your in-breath, such as in for four and out for six, for about a minute. Different things help different people, and these are gentle suggestions rather than treatment.
Are these resources free?
Yes. The exercises on this page, the free guides and the weekly Sunday email are all free.
