(Headphones recommended)

One of the tracks created for my exit specialism project at uni, making music/sound that aids nervous system regulation, particularly for those with (C)PTSD, ADHD and/or autism, but really for anyone needing to bring themselves back to a state of 'rest and digest'. 

'Refuge' is for the sound-sensitive folks like me who rely on noise-blocking tools to prevent sensory overwhelm/ nervous system dysregulation. This track uses brown noise for its noise-blocking purposes but takes inspiration from the minimalist drones of Eliane Radigue, as well as the various forms of instrumental and vocal drones heard in eastern spiritual traditions.

Refuge (Music for Nervous System Regulation)

(Headphones recommended for bilateral stimulation)

One of the tracks created for my exit specialism project at uni, making music/sound that aids nervous system regulation, particularly for those with (C)PTSD, ADHD and/or autism, but really for anyone needing to bring themselves back to a state of 'rest and digest'. 

4-7-8 is a breathing technique developed by Dr Andrew Weil: inhale for 4, through the nose or mouth if needed -- hold for 7 -- exhale for 8 through the mouth. VIDEO: https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/

A bell chimes with each new round to start the 4-count inhale. A lower pitched drone marks the 8-count exhale. The inhales and exhales feature the use of bilateral stimulation, used in EMDR therapy to calm your amygdala (a part of your brain responsible for 'fight or flight' response). The tempo gradually decreases as the body's physiological response causes the inhales and exhales to naturally lengthen and the heart rate to gradually slow down.

4-7-8 (Music for Nervous System Regulation)

Themes: 
- Equation for finding your perfect romantic partner 
- Compatibility vs. Complementary vs. Contention 
- Resonance vs. Harmony vs. Dissonance
- Leaves and roots
- What prevents us from receiving someone and more!

Jemmstone Live: Sunday June 4th, 2023

Exercise to help regulate the nervous system and restore a feeling of calm and safety 

Pendulation Exercise

Take an intentional pause in your day to relax your mind and connect with your heart wisdom.

5-min: Clear Mind, Open Heart

Linda Kohanov is an internationally recognized author, speaker, musician, educator and founder of Eponaquest Worldwide, a collective of educators, coaches, counselors & horse professionals, which has grown to 6 continents.  Linda is one of the founders of the field of equine-facilitated experiential learning, which teaches people innovative leadership, nervous system regulation, nonverbal communication, emotional and social intelligence & relationship skills through safe,
engaging, non-riding activities with horses.   She has also works with psychologists in the field of equine-facilitated PT, and is the author of several books including The Way of the Horse, Riding Between Worlds, The Power of the Herd, The Five Roles of the Master Herder, and most recently the newly revised and updated The Tao of Equus:A Woman’s Journey of Healing & Transformation through the Way of the Horse. This is one of my favorite books and interviews. I hope you enjoy it.
https://eponaquest.com/
Heart Breathing https://www.youtube.com/watch?v=bm7GiqzQm_4 
The Transformational Power of Sadness https://www.youtube.com/watch?v=eyQEcRsVYxY&t=4s

The Magical Mystery Tour Aug 23 2024 The Tao Of Equus With Linda Kohanov

This meditation guides you to connect with the pure, unfiltered intentions of your heart, beyond the programs and patterns that have shaped your life. It invites you to release old imprints and begin anew with a fresh canvas, painted with the authentic desires and vision of your heart.

Embracing Your Hearts Vision Meditation

Need a break from the noise? This calming audio reflection explores the mental health benefits of alone time — and how it can help prevent burnout in a hyperconnected world. Discover why solitude isn’t something to fear, but a powerful tool for healing, clarity, and emotional recharge.

Whether you're feeling overwhelmed or just craving a mindful pause, let this short listen help you reconnect with yourself.

🧠✨ Discover how AI therapy tools and Connected Care can support your growth.
👉 Download the Ava Mind app now and explore mental health support on your terms:
📱 iOS: https://apps.apple.com/gb/app/ava-mind/id6479784703
📱 Android: https://play.google.com/store/apps/details?id=com.usemindscape.public_app

The Mental Health Benefits of Alone Time & Preventing Burnout

The bridging breath practice is the first step in supporting, strengthening, and protecting the mind, and clearing the way for complete healing to begin. The purpose of this practice is to re-integrate one's inner experience and an awareness of the outer world in a graceful, easy way.

Bridging Breath Guided Practice

Episode 24 – The Stress Effect: Understanding Its Impact on Your Mind and Body

You know stress messes with your mood…  
But what if it’s messing with everything else too?

In this solo episode of The Brain Changers™, I breaks down how stress affects far more than just how you feel. From muscle tension to gut issues, fatigue to mental fog - it’s not all in your head. It’s in your nervous system.

You’ll learn why stress responses are wired into your brain, how those old beliefs you picked up in childhood are still influencing your inner dialogue, and most importantly, some simple tools to help you calm your system without overhauling your life.

What you’ll learn from this episode:  
✅ Why stress isn’t just emotional, it’s a full-body experience  
✅ How your Crocodile, Puppy, and Professor brains respond under pressure  
✅ The hidden beliefs and scripts that keep your system stuck in overdrive  
✅ Simple, science-backed tools to regulate your nervous system - anytime, anywhere (and they're free!)  

Timestamps  
00:00 – Welcome and intro to the mind-body stress connection  
02:25 – Meet your Crocodile, Puppy, and Professor brains  
06:50 – How stress hijacks your nervous system  
11:30 – Why modern stress feels overwhelming (even when it “shouldn’t”)  
15:15 – The role of beliefs and inner scripts in fuelling stress  
21:10 – Why your self-talk matters more than you think  
24:40 – Tool 1: The 3-3-3 grounding method  
26:15 – Tool 2: Orienting (and why your Crocodile needs reassurance)  
27:40 – Tool 3: The Physiological Sigh  
30:20 – Final reflections and key takeaways  

Links and Resources  

Join the Mind Masters Collective
https://www.moonbeammonday.com.au/mind-masters

Book a Connection Call with Rebekah
https://bit.ly/connect-with-moonbeam

Connect with Us
Website: https://moonbeammonday.com.au  
Instagram: https://www.instagram.com/moonbeammonday/  
Facebook: https://www.facebook.com/moonbeammonday  
LinkedIn: https://www.linkedin.com/in/rebekah-king00/  
YouTube: http://www.youtube.com/@moonbeammondaytrainingcoac4696  

Check out our FREE resources
https://www.moonbeammonday.com.au/resources  

Join us every fortnight  
Tune in every two weeks as we explore powerful topics that help you understand your brain, trust your mind, and finally get unstuck, because when you change your mind, you change your life.

Subscribe and leave a review  
Love what you’re hearing? Subscribe to The Brain Changers™ on your favourite podcast app and leave a review to help others discover these powerful conversations.


Ep 24 - Why you're so tired (even after sleeping). The science behind stress.

Awakening Sun Breathwork is a guided breathwork practice designed to activate your energy, calm your nervous system, have visionary experiences and connect you with your inner light.

This session begins with Breath of Fire to ignite your inner fire, followed by double breathing to deepen focus and emotional release. The rhythm builds gently and intuitively, preparing your body and mind for a final round of conscious breathing and breath holds — helping you enter a space of clarity, vision, and inner peace.

It’s more than a practice — it’s a daily ritual rooted in presence, expansion, and spiritual activation.

This practice is inspired by Holotropic Breathwork,Tummo/Wim Hof and Pranayama

You can use this session to:
	•	Energize your day
	•	Regulate your nervous system
	•	Access visionary states
	•	Reconnect with your purpose
	•	Create space for inner guidance

I’ve been practicing this every morning with the rising sun over the Algarve.

Awakening Sun Breathwork

This guided meditation is based on the physiological sigh – a powerful, science-backed breathing technique shown to rapidly reduce stress and activate the parasympathetic nervous system.

According to neuroscientist Andrew Huberman, the physiological sigh is the most effective method for quickly calming the nervous system. It involves two inhales through the nose followed by a long, extended exhale through the mouth – a natural reflex the body uses during deep states of relief.

Use this practice when you feel overwhelmed, anxious, or simply want to ground yourself in just a few minutes. Ideal for emotional regulation, resetting your nervous system, or winding down before sleep.

✨
Benefits:
• Rapid relaxation
• Nervous system reset
• Vagus nerve stimulation
• Reduced anxiety and tension

Rapid Relaxation with Physiological Sigh - 7 breaths - with Instructions

Breath of Silence is a 4-minute guided meditation crafted to help you slow down, regulate your nervous system, and reconnect with stillness.

Set to a calming ambient backdrop, this track invites you to breathe deeply, let go of tension, and rest in quiet awareness. Ideal for stress relief, anxiety, and grounding practices—whether at the start of your day or before sleep.

🎧 To listen to the full collection, download the Ava Mind app:
📱 App Store: https://apps.apple.com/gb/app/ava-mind-mental-health-app/id6479784703
📱 Google Play: https://play.google.com/store/apps/details?id=com.usemindscape.public_app&pli=1

—
Part of the Ava Sound Library: original audio for mental health, meditation, and emotional wellbeing.

Breath of Silence – 4-Minute Guided Meditation for Deep Calm

Welcome to Throat Chakra, where we speak our truth and communicate honestly.

Trauma therapist in Ottawa, Ontario supporting individuals to heal into safety, calm, expansion, and joy.

Diving into the heart of things, exploring new ideas and new ways of seeing and being in this wondrous crazy world we share together, featuring in depth interviews with cutting edge creative out of the box thinkers, authors, healers and explorers of consciousness

Kaila Leilani is a healer and conscious creator dedicated to guiding others on their journey of self-discovery and healing. Through her own journey—both personally and professionally—Kaila forever continues to develop and deepen an understanding of the transformative power of meditation and presence. Her work invites individuals to courageously meet themselves exactly where they are, free from judgment and shame, and with an abundance of Grace, self-love, and acceptance.

Kaila’s meditations create a sacred and compassionate space for healing, allowing individuals to explore and release the layers that inhibit the pure expression of their authentic radiant light. With a focus on peeling back barriers of limiting beliefs, emotional blockages, and energetic patterns, her work supports profound transformation. Kaila’s mission is to empower others to reconnect with their inner light, awaken to their fullest expression, and embrace a life of authenticity, peace, and deep self-love.

Drummer and producer-in-progress. London/Bristol. Available for session work and remote drum recording.

New tracks tagged #nervous system regulation