Take A Breath

This week on Thursday’s Thoughts, Lucy and I are talking about optimisation, and whether our constant quest to look and feel better might actually be making us feel worse.We’re bombarded on social media with advice on how to optimise almost every area of our health and wellbeing. Add in wearables and apps tracking everything from sleep and steps to heart rate and recovery, and it can feel like there’s always something else we should be doing.But do we really need to optimise everything?We talk about why getting the basics right consistently – eating well, moving regularly, prioritising sleep and managing stress – is far more important than chasing the latest wellness trend or perfect score.We also explore the importance of tuning into how you actually feel. Data can be useful, but relying too heavily on numbers can mean we lose connection with our own bodies.We hope you find something useful in here.Love,Polly & Lucy xxDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday Thoughts, Lucy and I are talking about our tendency to keep striving for the next thing, rather than appreciating what we already have.We talk about the ‘hedonic treadmill’ - the idea that even when we achieve something we really wanted, the happiness it brings often doesn’t last, and before long we’re looking towards the next goal.I share how I sometimes forget that I’m living in the house I once dreamed of, while Lucy talks about the freedom she has in her work and how even having posts go viral didn’t fundamentally change how she felt.We also talk about gratitude, appreciating the small, everyday things, and remembering that fulfilment isn’t necessarily waiting for us at the next milestone.We hope you’ll find something interesting or helpful in here.Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday Thoughts, Lucy and I are talking about cultivating a beginner’s mindset, as well as the difference between fixed and growth mindsets.In our conversation, we talk about how people often avoid trying new things because they're worried about not being good immediately, when the truth is that we all start knowing nothing — and we learn through effort and failure. I talks about my experience as a teacher and how I encouraged my students to resist comparison, recognise their different strengths, and understand that skills can be developed with practice. We also talk about the fact that talent only goes so far without persistence and self-belief, and that successful, interesting people keep learning by asking questions, embracing vulnerability, and being willing to look 'stupid'. We hope you'll find something interesting or helpful in here.Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday Thoughts, Lucy and I are talking about the ego and how it can hold us back from taking action.We explore how the ego often comes from a place of fear and judgement, making it one of the loudest voices in our minds. We also share ways to become more aware of that inner voice, question whether it's actually telling us the truth, and choose curiosity instead.We hope this episode gives you something to reflect on and leaves you with a few helpful takeaways.Love,Polly & Lucy xxDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday Thoughts, Lucy and I are talking all about confidence and how to build more of it.We share why we prefer to think of confidence as a verb rather than a noun. Confidence isn't something you magically have before you start – it's something you create. It grows when you find a little courage, get comfortable with being uncomfortable, and take action anyway.Only then does confidence begin to grow. As you keep showing up, you build competence, which in turn fuels even more confidence.We hope you enjoy this episode.Love,Polly & Lucy xxDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On today’s Thursday Thoughts, Lucy and I are talking about comparison.As the saying goes, comparison is the thief of joy, but we can all be guilty of it to a greater or lesser extent. And it’s even harder to keep it under control in this age of screens and social media.Rather than comparing ourselves to others and allowing them to make us feel bad about ourselves, let’s use comparison as motivation and inspiration to improve and evolve in our own lives.Because the truth is that the only person we should really be comparing ourselves to is the person we were yesterday.We hope you’ll find something helpful in here.Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week’s Thursday's Thoughts, Lucy and I are talking about taking responsibility.How often do you avoid doing the hard thing, even though you know it’s exactly what needs to be done?The truth is, no one else can do it for us. We all have to choose our hard.Taking responsibility isn’t about blame or pressure – it’s about recognising the incredible power you already have to shape your life.And that’s a far more empowering way to live.We hope there’s something in this conversation that resonates with you and supports you this week.Love Polly & Lucy xxDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday's Thoughts, Lucy and I are talking about the mistake that so many of us make which is thinking that things will be better when…We’ve all done it, haven’t we? Things will better when I’m earning more money; things will be better when I’ve started the new job; things will be better once I move into the new home.Ultimately, those ‘big’ moments in life are fleeting, and the trick is learning how to enjoy all of the moments in between.We hope you’ll find something useful in here.Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

When you're the one everyone relies on, it's easy to believe your own needs can wait. You keep going. You juggle work, family, the mental load and everyone else's expectations, telling yourself you'll slow down when life gets quieter. But what if looking after yourself isn't selfish at all? What if it's the very thing that allows you to keep showing up without losing yourself in the process?In this episode, I'm joined by Alex Smallman, founder of Ubermummies, personal trainer and mum to three-year-old identical twin boys.  Alex shares her fertility journey of six and a half years, IVF, and becoming a first-time mum at 40. We also talk about the challenges of perimenopause, the chronic joint pain that left her searching for answers, and how HRT, movement and simple lifestyle changes helped her feel like herself again.This conversation is an honest reminder that taking care of yourself isn't something to squeeze in once everything else is done. It's the foundation that allows you to show up for your life and care for the people you love without constantly running on empty.In this episode, we discuss:Alex's infertility journey, IVF, and becoming a first-time mum at 40.The realities of balancing motherhood, business and perimenopause.What helped Alex regain her energy, confidence and quality of life.Why consistency and commitment matter more than perfection.Simple ways to support your wellbeing without adding more pressure.Whether you're navigating perimenopause, motherhood, or simply feeling stretched by the demands of everyday life, this episode will remind you that your wellbeing matters. Because the more supported your body and nervous system feel, the more capacity you have to enjoy your life instead of simply getting through it.To find out more about Alex go to:https://www.instagram.com/ubermummiesDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week’s Tuesday Motivation, Lucyband I are chatting about the importance of movement.As we get older, we naturally lose both muscle and bone mass, so keeping our bodies moving is one of the best investments we can make in our long term health and wellbeing.We talk about how consistency matters more than perfection, how to make movement enjoyable, and simple ways to fit it into your everyday life.It’s so easy to find reasons not to exercise but the benefits for your body, mind and future self are enormous.We hope this conversation gives you the nudge you need to get moving.Love Polly & Lucy xxDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On today’s Thursday's Thoughts, Lucy and I are talking about how important it is to find the joy in life, rather than being constantly weighed down by all of the ‘shoulds’.The truth is that life is short, and we sometimes forget to enjoy the ride. Instead of taking it all so seriously, let’s remember that we’re all travelling on a giant sphere hurtling through space - so we might as well enjoy it while we’re here!We hope you’ll find something useful in here.Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

Have you ever stopped and wondered, Who am I now? Midlife has a way of prompting those questions. As our lives, priorities and responsibilities change, many of us begin to realise that the identities we've carried for years no longer feel like the right fit.In this week's episode of Take a Breath, I'm joined by Jen O'Brien, who shares her inspiring journey from aeronautical engineer to founder of Music Broth, Scotland's musical instrument library. But this conversation goes far beyond changing careers. Together, we explore identity, intuition, creativity and what it really means to live in alignment with yourself. We talk about learning to trust your inner voice, letting go of old labels, embracing change, and giving yourself permission to create a life that feels authentic and deeply fulfilling.In this episode, you'll discover:Why midlife can be the perfect opportunity to question old identities and reconnect with who you really are.How learning to pause and listen to your intuition can help you make decisions with greater confidence and clarity.Why creativity isn't just for artists or musicians, but a powerful way to regulate your nervous system, express yourself and experience more joy.How to let go of the expectations, labels and self-beliefs that may be keeping you stuck.Why it's never too late to make meaningful changes and create a life that feels more aligned with the person you're becoming.To connect with Jen go to: https://www.musicbroth.org/https://jenobrien.net/https://linktr.ee/steeljoyDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week’s Monday Motivation, Lucy and I are talking all about sleep.Sleep is one of the foundations of good health, yet it's something so many of us struggle to get enough of.In this episode, we chat about some of the simple things we've found really help us sleep better, from creating a healthier sleep environment to small habits that can make a big difference.We hope there's something in this conversation that helps you get a better night's sleep.Love,Polly & Lucy xxDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

For years, I never considered myself an anxious person. Then, during perimenopause, something shifted. I found myself worrying in ways I never had before, feeling overwhelmed by things I'd always coped with and wondering why I suddenly didn't feel like myself anymore.In this episode, I'm sharing everything I've learnt about anxiety through my own experience, my work with hundreds of women, and the latest science on the nervous system.In this episode, I'll share: Why anxiety can appear for the first time during perimenopause, even if you've never thought of yourself as an anxious person.  How hormonal changes affect your nervous system and why your capacity to cope with stress changes during midlife.  Why I've stopped seeing anxiety as something to fight, and started seeing it as a message from my body.  The surprising reason we can get stuck in cycles of anxiety, and why trying to get rid of it often makes it louder.  How I communicate safety to my nervous system and gently return to a place of calm, clarity and harmony.Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday Thoughts, Lucy and I are talking all about boundaries.Women in particular have been conditioned to believe that they should give OF themselves long before they should give TO themselves. But this can lead to burnout and resentment. And this is where boundaries come in.The truth is that if we don’t implement boundaries, we’ll forever end up saying yes to things we don’t want to do, tolerating behaviour we shouldn’t put up with, and generally feeling depleted and frustrated.Boundaries can be uncomfortable to implement - especially with the people we love - but they are not only important for our own wellbeing, but also for those same people. Because when we prioritise ourselves instead of everybody else, we show up better for our family and friends.We hope you’ll find something useful in this conversation.Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

I’ve just returned from Self Love Camp, a retreat where I spent a few days guiding breathwork, listening to inspiring speakers, learning new things, and stepping away from the routines of everyday life.As I drove home, I found myself reflecting on something I always notice after retreats and intentional breaks: I come back feeling different. Clearer. More creative. More connected to myself. And it got me wondering - what is it about stepping away that feels so powerful?In this episode of Take a Breath, I explore how to give your nervous system a real breath and what I believe is one of the missing ingredients in modern life: space. Space to think, feel, reflect and hear yourself again. Drawing on neuroscience, nervous system science, and my own experiences of attending and hosting retreats, I share why creating intentional space isn't a luxury - it's something our brains and bodies genuinely need.In this episode, I share:💛 Why so many of us are living without enough space and how that affects our wellbeing💛 The science behind why nature helps us feel calmer, clearer and less overwhelmed💛 How new experiences and environments can spark fresh thinking and creativity💛 Why connection and community are so powerful for the nervous system💛 Why retreats aren't really about escaping life - they're about reconnecting with yourselfIf you've been feeling overwhelmed, overstimulated, or stuck in the busyness of everyday life, this episode is your invitation to step out of the noise and create a little more space. 💛To find out more about my retreat in Austria go to: https://www.pollywarren.com/AustriaDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week’s Monday Motivation, Lucy and I are chatting about the importance of checking in on your goals now that we’re nearly halfway through the year.As always, we wander off into a few interesting tangents along the way! But at its heart, this conversation is a gentle reminder to pause, reflect, and ask yourself:Are you heading in the direction you want to go? And are you getting there in a way that feels good?We hope there’s something in here for you.Love Polly & Lucy xxDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

Pelvic floor issues are often seen as an inevitable part of getting older, having children, or going through menopause. But what if many of the symptoms women experience are actually signs that the body is asking for support rather than something we simply have to accept?In this episode, I chat to Jana Shirley, a pelvic floor and women's health specialist, Pilates practitioner and founder of The Vitality Method. With more than 21 years of experience helping women overcome chronic pain, pelvic floor dysfunction and movement challenges, Jana brings both professional expertise and personal insight to this conversation.Together, we explore the often-overlooked connection between the pelvic floor, breathing patterns, nervous system regulation and overall wellbeing. Jana explains why leaking, prolapse symptoms and back pain aren't always caused by weakness, why chronic tension can sometimes be the hidden issue, and how creating safety in the body is often a crucial first step towards healing.In this episode you'll learn:Why leaking when you cough, sneeze, laugh or exercise doesn't always mean your pelvic floor is weakThe difference between a weak pelvic floor and a chronically tight pelvic floor, and why it mattersHow your breathing patterns influence pelvic floor function, posture and core stabilityWhy activating the parasympathetic nervous system can support healing, recovery and strengthSimple exercises and practical tools you can use to begin supporting your pelvic floor and reconnecting with your bodyIf you've ever felt confused about pelvic floor health, frustrated by symptoms, or curious about how breath, movement and nervous system regulation work together, this episode offers a compassionate and empowering place to start.To find out more about Jana:https://www.instagram.com/vitality_method/https://pilateshuddersfield.co.uk/Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday Thoughts, Lucy and I are talking about radio stations. More specifically, what metaphorical radio station you are tuning into.Before you tune into a specific radio station, every single station is available to you. And it’s the same with life. Every day, we have a choice about what we want to tune into. It’s all available to us - Joy FM, Anger FM, Hope FM, Hate FM, Zen FM. The only question is: which station will you choose?We hope you’ll find something useful in here.Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

In this week's episode of Take a Breath, I'm joined by chef and chocolatier Lisa Clarke, a member of my breathwork community, who shares her honest and inspiring story of how breathwork helped her through one of the most difficult periods of her life.Within the space of just six days, Lisa experienced a series of traumatic events, including a car accident involving her son, the loss of close friends and a house fire. While trying to stay strong for everyone around her, she found herself carrying an enormous amount of stress, grief and anxiety.Lisa shares how discovering breathwork became a turning point, giving her a safe space to process emotions, calm her nervous system and regain a sense of control. We also discuss her recent ADHD diagnosis and how breathwork has helped her manage racing thoughts, anxiety and her tendency to catastrophise.In this episode, you'll learn:How breathwork can support you through periods of stress, grief and overwhelmWhy being "the strong one" can take a toll on your own wellbeingHow gentle, consistent breathing practices can help regulate the nervous systemThe role breathwork can play in managing ADHD symptoms, anxious thinking and catastrophisingWhy simple daily practices often create the biggest shifts in how we feelA quote from Lisa:"Breathwork has become my secret weapon. It's something I can use wherever I am, whenever I need it, and it's helped me more than I ever imagined."To connect with Lisa go to:  https://www.instagram.com/theclevedoncookeryclub/and https://www.instagram.com/thechocolatetartuk/ or https://www.thechocolatetart.co.uk/Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday's Thoughts, Lucy and I are asking the question ‘How well do you know yourself?So many of us spend our lives reacting to what’s happening around us that we lose touch with what we actually need.We discuss what gives us energy, what drains us and the importance of living a life which is authentic to who we truly are.We hope you find something useful to you in here.Love Polly & Lucy xxDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

Have you been feeling a little out of balance lately?In this special episode of Take a Breath, I'm sharing one of the guided breathwork sessions from my REWIRE programme—a course designed to help you gently retrain your nervous system and create a calmer, steadier baseline.Before we begin, I'll walk you through the structure of the session so you know exactly what to expect. Then, when you're ready, I invite you to find a quiet space, get comfortable, and press play.This 20-minute practice is designed to help you:• Release mental and physical tension• Regulate your nervous system• Create a greater sense of balance and steadiness• Reconnect with yourself and the present moment• Move from overwhelm towards calm clarityPlease don't listen while driving. Give yourself these 20 minutes as a gift—an opportunity to pause, breathe, and return to yourself.If you enjoy this session and would like more support, The REWIRE offers a deeper journey into nervous system regulation through breathwork, awareness, and simple body-based practices designed to help you feel calmer, clearer, and more resilient in everyday life.Take a breath, settle in, and enjoy the session.Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week’s Thursday Thoughts, Lucy and I are talking about three little words…mind, mouth, and mood.Ultimately, those three things - our thoughts, our words, and our emotions - are the building blocks of our reality. But most of us spend our lives trying to change what’s going on in the outside world, instead of prioritising our inner world. And the outer world is simply a reflection of our inner world. So…master your mind (the stories you’re telling yourself, the thoughts you repeat etc); master your mouth (are you constantly moaning and complaining?); and master your mood (by becoming aware of how you feel and learning how to gently shift into a better feeling state.) We really hope you’ll find something useful in here.Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

You breathe more than 20,000 times a day.But if your breathing is shallow, fast, noisy, or stuck high in your chest, your nervous system may be receiving a constant signal that you’re not safe yet.Which means your body can stay stuck in stress mode even when you’re desperately trying to relax.And over time, that can look like:😮‍💨 Feeling tense, overwhelmed, or constantly “on” 😴 Poor sleep and waking up exhausted 💭 Racing thoughts, overthinking, and brain fog 💥 Snapping at people in ways that don’t feel like you ⚡ Feeling wired, anxious, and unable to properly switch offThe way you breathe directly affects your nervous system.So when your breath changes, your body changes too.In this episode of Take a Breath, I’m sharing part of my Breathe Better Basics course where I teach my NGSE Method - a simple approach to breathing that helps you:✅ Calm your nervous system✅ Reduce anxiety and racing thoughts✅ Improve focus, sleep, and energy✅ Feel steadier, clearer, and more regulated in your bodyNo overwhelm.No complicated techniques.Just learning how to breathe in a way your nervous system actually responds to.If you'd like the full Breathe Better Basics course for £47 go to: https://www.pollywarren.com/bbbDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

This week on Thursday Thoughts, Lucy and I are talking about complaining.We all love a good vent now and again, and sometimes it’s healthy to let those emotions out. But when we stay stuck there, replaying the same thoughts over and over, it can keep us trapped in a really low-energy state.In this episode, we share our thoughts on the difference between releasing emotions and ruminating, plus some simple ways we try to catch ourselves before getting pulled into the cycle of constant complaining.Because sometimes the most powerful shift is asking: “Do I want to stay here… or do I want to move forward?”We hope you find something useful in here.Love, Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

In this episode, I’m sharing a big realisation I’ve had recently, one that feels like a real full-circle moment for me. Nearly 10 years ago, I left my teaching career feeling exhausted, overwhelmed, anxious and completely disconnected from myself… although at the time, I had no idea that perimenopause was playing such a huge role in how I was feeling. Looking back now, I can see that this was the beginning of a much deeper journey into understanding stress, the nervous system and what my body was really trying to tell me.Over the years, I immersed myself in learning - from coaching to breathwork and nervous system regulation - while also supporting hunderes of other women navigating midlife. And the one thing I kept seeing over and over again was that so many women weren’t simply struggling with hormones alone… they were living with chronically overwhelmed nervous systems.In this episode, I explore why perimenopause can suddenly make life feel harder to cope with, why so many women feel like they’ve “lost themselves”, and how hormonal changes can make the nervous system far more sensitive to stress. I also share why learning to regulate my nervous system changed everything for me, and why I now believe this is one of the missing pieces in the perimenopause conversation. In this episode, I share: How hormonal changes affect the nervous system and our ability to cope with stress  Why anxiety, overwhelm, irritability and exhaustion often intensify during midlife  The connection between chronic stress, survival mode and feeling “not like yourself anymore”  How breathwork and nervous system regulation helped me feel calmer, steadier and more like myself againDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday Thoughts, Lucy and I are talking about something every single one of us experiences at some point…self-doubt.We discuss why it’s so common and why it stops us speaking up, going for things, or trusting ourselves fully.We also share some of the things that have genuinely helped us quiet our inner critic and build more self-trust over time.Because life is far too short to spend it constantly second-guessing yourself, shrinking yourself, or waiting until you feel “ready.”We hope you find something useful in here.Love Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

In this episode of Take a Breath, I’m joined by my lovely friend Carly for a deeply honest conversation about her journey through breast cancer and everything that came with it.  Nearly three years ago, Carly was diagnosed with breast cancer and advised to undergo a mastectomy and radiotherapy. Instead, she chose a very different path,  one that focused on radically changing her lifestyle.And of course, it wasn’t easy.We talk openly about the reality of what that looked like day-to-day, cutting out sugar, preparing everything from scratch, trying to reduce toxins, learning to slow down, and turning inward through meditation.During this time, Carly also lost her mum to cancer, while continuing to navigate her own diagnosis and the fear and uncertainty that came with it. At one stage, the cancer spread, yet Carly continued to trust the path she was on and doubled down on caring for her body and mind in a completely different way.Now, two years later, after recent scans, doctors could find no trace of cancer.This episode is not about telling anyone what they should or shouldn’t do medically, and Carly’s experience is uniquely her own. But it is a powerful conversation about trust, intuition, resilience, lifestyle, emotional wellbeing, and the incredible connection between mind and body.We talk about:Carly’s diagnosis and the emotions that followedWhy she chose a different routeThe intense lifestyle changes she madeStress, grief, and the nervous systemMeditation and emotional healingLearning to trust herselfWhat this experience taught her about lifeIt’s a raw, moving, hopeful conversation and one I know so many of you will take something meaningful from.Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday's Thoughts, Lucy and I are talking about the small, unglamorous steps that we take when nobody’s watching, that ultimately get us to where we want to go.For example, I talks about the tiny, seemingly insignificant physio exercises I'm doing every day to help heal from my knee operation - it would be easy to feel like they weren’t doing anything, but I'm trusting the process, showing up every day, knowing that they will pay off eventually.So if there’s something you’d like to do, remember that it’s those baby steps you take that nobody else sees that are actually having the biggest impact of all.We hope you’ll find something useful in here.Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

You know the phrases… “You can’t pour from an empty cup.” “Put your oxygen mask on first.”But here’s the real question…Are you actually doing it?Or are you still giving your time, energy, and attention to everyone else… and hoping you’ll get a moment for yourself somewhere down the line?In this episode, I’m sharing a very honest reflection, one that’s come from being forced to slow down after surgery, and what it’s helped me realise about what I thought was self-care… versus what actually supports your nervous system.✨ In this episode, I also explore: Why knowing you should prioritise yourself isn’t the same as actually doing it  The hidden ways you might be “pushing” under the guise of self-care  What your nervous system really needs to feel calm and supported  Why one-off self-care (like holidays or occasional treats) isn’t enough  The power of small, consistent moments to reset and reconnect  A simple 3-step approach to start showing up for yourself dailyTo claim your FREE month's membership for The Inner Space (offer ends at end of May 2026) email INNER SPACE to [email protected] Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On today’s Thursday's Thoughts, Lucy and I are exploring the idea that ‘it’s all an inside job.’Your inner world shapes how you experience everything around you, and your outer world becomes a reflection of what’s happening within. When you start to notice your thoughts, and how you’re really feeling, something shifts. You respond to life differently with more awareness and often more calm and compassion.In this episode, we share some of the simple tools that have helped us navigate our own inner worlds.We hope you find something useful in here.Love Polly & Lucy xxDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

In this episode, I open up about how I’ve been navigating the emotional ups and downs of recovery after knee surgery.I share a recent wobble I experienced, and why learning to feel your emotions, rather than push them away, is such an important part of moving through difficult moments. It’s not about getting stuck in how you feel, but allowing those emotions to move through you with awareness and compassion.I also talk about the power of a good cry (something we often underestimate), and the simple, supportive ways we can gently shift heavy or stuck energy when it shows up.If you’ve been telling yourself you’re “fine” when you’re really not, I hope my  reflections remind you there’s another way.Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday Thoughts, Lucy and I are talking about not living in the past.We all spend time thinking about the past — whether it's reminiscing about a lovely memory, cringing about something we said or did 5 years ago, or thinking about a relationship we're struggling to move on from. The question we want to ask is: how much time am I actually spending in the past?The truth is that what's done is done, and while we can learn lessons from the past, staying stuck on something that happened 3 weeks or 10 years ago probably isn't serving you. So...if you find yourself spending a little too much time ruminating over that time you made a tit of yourself at last year's Christmas party, it might be time to let that go; and instead, start thinking more about the present moment, and your exciting future.We hope you'll find something useful in here.Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On today’s Thursday's Thoughts, Lucy and I are talking about brainwashing ourselves with beliefs that are actually going to serve us.Whether we know it or not, our lives are quietly being run by the subconscious beliefs that we hold - some of which are helping us, many of which are not.The good news is that we can choose to change our beliefs anytime we like; so if you believe that “life goes downhill once you hit 50”, or “being single makes me a loser”, you aren’t stuck with those limiting beliefs forever. It’s simply a matter of choosing a different, more empowering belief, and reinforcing that new one in the same way you reinforce the negative ones.Ultimately, a belief is just a thought you think over and over and over again - so…it’s time to start paying attention to the stories on repeat in your monkey mind.We sincerely hope that you’ll find something useful in here.Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week’s Thursday Thoughts, Lucy and I are talking about trusting the process. I talk about my recent knee operation and how trusting the process has been has been and will be such an important part of my recovery.We explore how having faith, and choosing to believe that things are working out for you, even when it doesn’t feel like it, can really help to keep positive. Because let’s be honest… it’s easy to trust when life’s flowing. It’s a very different story when things feel slow, uncertain, or a bit wobbly.We hope you find something useful in here.Love Polly & Lucy xxDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

In today’s Thursday's Thoughts, Lucy and I are diving into something we all need a little more of… patience.In a world where almost everything is available at the click of a button, waiting can feel harder than ever. We’re so used to instant results that anything slower can feel frustrating.But when we allow things to unfold in their own time, they often feel even more meaningful. There’s a richness in the process that we miss when we rush straight to the outcome.Because sometimes, it really is better to travel than to arrive!We hope this conversation gives you a gentle reminder to slow down, trust the timing, and maybe even enjoy the in-between moments a little more.Love Polly & Lucy xxDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

In this week’s episode of Take a Breath, I’m joined by Dr Martin Moore-Ede — one of the world’s leading experts in circadian science and the health impacts of light. After more than 40 years of research, his work reveals something most of us never even think about… how the light we’re exposed to every day could be quietly shaping how we sleep, feel, and function.If you’ve ever found yourself lying awake at night, feeling wired but exhausted… struggling to wake up in the morning… or riding that familiar mid-afternoon energy dip — this conversation may explain why. Because in today’s world of screens, indoor living, and artificial lighting, we’ve drifted far from the natural light patterns our bodies were designed for — and our nervous systems are feeling it.We also explore some of the sobering findings around light and long-term health, including research linking artificial light exposure at night with increased risks of conditions like breast cancer. But this isn’t about fear — it’s about awareness and empowerment. You’ll come away with simple, practical ways to support your health, improve your sleep, and feel more calm and balanced using something as accessible as light.✨ In this episode, you’ll learn: The powerful impact of natural outdoor light on your energy, mood, and sleep  How artificial light exposure can influence hormones, metabolism, and long-term health  What research is beginning to show about light and conditions such as breast cancer, diabetes, cardiovascular health, and weight gain  Why modern lighting may be contributing to that “tired but wired” feeling  Simple, realistic shifts you can make to feel calmer, sleep better, and support your overall wellbeingTo find out more go to: https://lightdoctormartinmooreede.substack.com/Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday Thoughts, Lucy and I are talking about victimhood.We all know that person who tells the same story over and over again, blaming everything that’s wrong with their life on something that happened to them in the past. And let’s be honest, we’ve probably all done it to a greater or lesser extent. The question is: how long will we play the victim? And are these stories we keep repeating actually serving us?Of course bad things happen to us all, and of course we need to feel our feelings; but how long we choose to stay in that place of victimhood is ultimately up to us. Freedom comes when you start to take radical responsibility for yourself and your life.We hope you’ll find something interesting or helpful in this conversation.Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

In this episode, I’m taking you into the third step of regulating your nervous system — and this is where things really begin to shift.We’ve already explored awareness and regulation, but if you’ve ever felt like you’re still getting pulled into stress again and again… this is the missing piece. Today, I’m talking about capacity (how much your nervous system can actually hold) and why midlife can feel like things suddenly become “too much”, even when nothing obvious has changed.I’ll walk you through how to gently expand your window of tolerance, so you’re not constantly overwhelmed by life’s demands. This isn’t about avoiding stress — it’s about building the ability to move through it with more steadiness, more clarity, and far less reactivity. What you’ll learn in this episode: Why stress isn’t always the problem, and how a “full” nervous system changes the way you respond to everyday life  How your window of tolerance works (and why it can feel smaller in midlife)  The concept of building capacity through small, manageable stretches, not pushing or forcing  How your breath becomes a powerful tool for both calming your system and building resilience  What real nervous system regulation actually looks like in daily life, and how to feel more steady, even when life is fullDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

This week on Thursday Thoughts, Lucy and I are talking about decluttering…and not just the cupboards and drawers.Because clutter isn’t always physical. Sometimes it’s the mental tabs we keep open, the emotional baggage we’re still carrying, the commitments that no longer feel like ours, or the digital noise constantly pulling at our attention.If life has been feeling a little full lately, we hope this conversation might be the gentle nudge you need to clear some space, both physically and mentally.Love Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

This week’s episode is for anyone who has been dealing with symptoms that feel very real, very limiting, and yet every test, scan or specialist appointment seems to come back with the same answer: “You’re fine.”I’m joined by Miguel Bautista, founder of CFS Recovery, who helps people recover from chronic fatigue syndrome, long COVID and other debilitating symptoms through a nervous system and neuroplasticity-based approach.Miguel shares his own powerful story of recovery after four and a half years of living with a hypersensitive nervous system, severe fatigue, brain fog and a huge range of physical symptoms that left him bedridden and searching for answers.Together, we explore what can happen when the body is stuck in survival mode, why symptoms can be very real even when tests come back normal, and how recovery can begin when we start working with the nervous system rather than against it.In this episode, you’ll learn:Why a hypersensitive nervous system can create real physical symptoms even when tests appear normalHow stress, personality traits and life pressures can push the nervous system into survival modeHow neuroplasticity and brain retraining can help change persistent symptom patternsWhy your emotional response to symptoms can influence whether they intensify or settleThe difference between managing symptoms and truly moving toward recovery and thrivingFor Recovery Stage Identifier and Personalised Recovery Report go to: https://cfsrecovery.co/breatheDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On today's Thursday Thoughts, Lucy and I are talking about moving your body, and more specifically, starting small when you’ve been injured or you’ve got out of the habit of taking exercise.Lucy and I talk about what our exercise routines look like when we’re taking it easier than usual, which can include some simple stretches or 10 minutes on a rebounder. We also touch on nasal breathing and why it’s so helpful for our overall health.The main thing to take from this conversation is that even the smallest amount of movement is better than nothing.We really hope you’ll find something useful in here.Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

I’m continuing our series on how to build a more regulated nervous system. We've already explored Stage One: Awareness — learning to notice when your nervous system is calm, when stress is creeping in, and when you’ve tipped into that more activated state of anxiety or overwhelm.In this week's episode episode, I’m guiding you through Stage Two: Regulation & How to Come Back To Calm — the practical ways you can bring your nervous system back to calm once you notice it’s been activated. Because stress, pressure and emotional ups and downs are part of being human. The real skill isn’t avoiding stress altogether, but learning how to guide yourself back to a steadier, calmer state.I’ll walk you through several simple body-based “portals” that help your nervous system shift from stress back into safety — tools you can begin using straight away in everyday life.In this episode I share:Why we often can’t think our way out of stress — and why the body needs to feel safe firstHow the brain and body communicate through the nervous system, including the 80/20 body-to-brain signal pathwayFive simple “portals” into nervous system regulationHow your everyday breathing habits influence your nervous system throughout the dayWhy developing body awareness helps you notice stress earlier and respond before overwhelm buildsTo find out more about how your breathing may be affecting your nervous system, download for FREE The Breath Check up.  If you’d like some guidance with the breathing techniques I mention in this episode, you can explore my Rapid Calm Toolkit or Breathe Better Basics, where I guide you through simple practices to help you calm and regulate your nervous system whenever you need to.Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday Thoughts, Lucy and I are talking about how the amount of good things in your life depends on your ability to notice them.With so much fear and negativity in the news right now, it’s easy for your attention to be pulled towards what feels heavy and overwhelming. That’s why being intentional about where you place your focus matters more than ever.This conversation is a gentle reminder that you can train your brain to look for more of what’s uplifting and good. It’s not about ignoring reality — it’s about strengthening your capacity to see the positive alongside it.We hope you find something that resonates in here.Love,Polly & Lucy xxDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

In this episode of Take a Breath, I’m joined by Wendy Heine — certified Wim Hof instructor, breathwork coach and yoga teacher.Wendy shares her journey from avoiding the cold completely to embracing it as a powerful tool for healing, particularly following her cancer diagnosis in 2021.We explore both the science and the nervous system side of cold exposure — what’s actually happening in the body, why it can lift mood and energy so quickly, and how breathwork completely changes your experience of stepping into discomfort.This isn’t about bravado. It’s not about forcing yourself into freezing water. It’s about intention, regulation, and building resilience in a calm, grounded way.Inside this conversation, we explore:Why cold water can lift mood, sharpen focus and boost energyHow long is long enough to trigger the key physiological benefitsWhat “cold enough” really means (and why it doesn’t need to be extreme)How to use your breath to stay calm and in controlWhy cold exposure is a form of positive stress that can strengthen both body and mind when approached safelyIf you’ve been curious about cold showers or sea dips but feel hesitant, this episode will help you understand how to approach it in a way that feels empowering rather than overwhelming.It’s about learning to stay steady — even when things feel uncomfortable — and taking that steadiness back into everyday life.To connect with Wendy, go to: https://www.instagram.com/longevitylifestylecoach/Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday Thoughts, Lucy and I talk about all manner of things including where we’re at with our goals and habits, the importance of staying present in the moment, and how crucial awareness is if we want to make any kind of change in our life.We hope you’ll find something useful in here!Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

In this episode of Take a Breath, I’m sharing why awareness is always the first step in nervous system regulation — and why, without it, even the best tools and techniques won’t truly stick.So many of us are living on autopilot, reacting before we even realise we’re reacting. I know this deeply, because that was me for most of my life. In this episode, I gently unpack how awareness takes us out of automatic mode, creates space, and gives us back choice — without forcing, fixing, or judging ourselves.This is a foundational episode if you want to feel calmer, more grounded, and less hijacked by your reactions in everyday life.In this episode, you’ll learn:Why awareness always comes before breathwork, tools, or techniques when it comes to regulating your nervous systemWhat awareness actually looks like in real life (and what it isn’t)How awareness creates “the gap” between feeling and reacting — and why that gap is where regulation beginsHow simply noticing and pausing can begin to rewire your nervous system through neuroplasticityHow to start making awareness more natural and automatic in daily lifeIf you’ve ever thought, “I know I’m overreacting but I can’t seem to stop,” this episode will help you understand why — and, more importantly, offer a much gentler way forward.Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday Thoughts, Lucy and I are talking about breaking the cycle of negativity.We explore how easy it is to get caught in those negative spirals where one thought leads to another and suddenly we're knee-deep in a full-on wallow, feeling pretty rubbish about everything.We chat about how the way we feel most of the time becomes the energy we're putting out into the world — and how that energy attracts more of the same right back to us.We also share some of the practical things we both use to gently interrupt a negative spiral and shift our state when we notice ourselves heading down that familiar path.We hope that you enjoy this conversation.Love, Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

This week on Take a Breath, I’m joined by brilliant Kate Codrington — author, therapist, facilitator, speaker, and guide for women navigating the menopause transition.Kate is the author of Second Spring, named one of the seven best books on menopause by the New York Times, and The Perimenopause Journal (2024), described as “an essential resource” by leading endocrinologist Professor Annice Mukherjee. With over 30 years’ experience as a therapist, Kate brings psychological depth, nervous system wisdom, and compassion to the conversation around midlife.In this episode of Take a Breath, we explore menopause not as something to push through or “fix,” but as a natural rite of passage. A threshold. A season rich with meaning, creativity, and the potential for profound self-discovery.If you’ve been feeling unsettled, wired, more emotional than usual, or unsure of who you’re becoming, this conversation offers context and reassurance.Together, we explore:Why menopause is both a physical and psychological transition — and how it mirrors the seasons of nature and your inner lifeThe three phases of midlife: separation, surrender, and emergence — and how understanding them can reduce fear and self-doubtWhy rest is not indulgent, but a necessary nervous system reset for chronically busy, overstimulated womenHow Yoga Nidra and deep rest practices create safety, restoration, and deep repair Why midlife is an invitation to reclaim your inner authority, creative fertility, and self-trust — rather than trying to be who you once wereKate’s voice is calm, grounded, and deeply validating. This episode offers permission to slow down, let go of what no longer fits, and trust the wisdom of this season — even when it feels messy.Download 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/

On this week's Thursday's Thoughts, Lucy and I are talking all about the patriarchy.This social system that historically centres white men as the default holders of power, money, status and authority, is woven into the very fabric of society.It shows up in a million subtle - and not so subtle - ways: women playing small because they’ve been taught to be pleasing, quiet, polite and accommodating; women taking on the ‘invisible load’ of housework and kid-min; women being put down at work or at home because of the inherent and subconscious belief that men are somehow superior.In this conversation, Lucy and I talk about how the patriarchy has shown up in our own lives, as well as how things are so much worse for women in other countries and cultures. And this is exactly why women need to start speaking up and standing up for both themselves, and the many, many women who are less fortunate than those of us in western cultures.We hope you’ll find something interesting in here.Love,Polly & Lucy xDownload 15 Breaths to Calm Anxiety - a FREE 5 minute audio to calm you down in real time.Download The Breath Check-Up - your FREE guide to understanding how well you're breathing right now.Download my energising 5 Minute Morning Practice to get your day started in the best way possible.To find out more about my membership The Inner Space go to:  https://www.pollywarren.com/theinnerspaceEmail me at:  [email protected]://www.pollywarren.com/https://www.instagram.com/pollywarrencoaching/