Today I’m sharing something a little different - while I often explore theory and tools for healing and regulation within these solo episodes, this time I’m pulling back the curtain on the specific nervous system routines that support me in my every day life, and how I work these into my daily routines. These are the practices I rely on to stay regulated, grounded, and connected to that wellness within, not just when things feel hard, but in everyday life too.

I talk through the routines that help me feel balanced and energised, from simple morning habits like getting sunlight and avoiding screens, to breathwork, journaling, and movement that supports our body rather than depletes it. I also dive into what I’ve learned through chronic illness recovery and why routines need to be bespoke, and not overwhelming, to truly serve you.

I’ll also share why traditional ideas of wellness often miss the mark, how to tune into your nervous system’s needs, and what to ask yourself when you’re building your own daily practices.

If you enjoyed this episode, hit +Follow on your favourite podcast app so you never miss a future episode.

Related episodes:

• Episode 25 – A Resilience Masterclass: Rewire Your Nervous System, Regulate and Recover
• Episode 21 – How to Tell If You’re Dysregulated: The Hidden Signs High Performers Miss
• Episode 15 – Your Roadmap to Resilience: Nurture the Power of Resilience in Stress Management

Connect with me:

● Grab your *free* Nervous System First Training here

● Visit my website at rashlinbachu.com

● Follow me on Instagram @rashlinbhachucoach

● Sign up to my weekly newsletter here

● Want to work with me? Book a discovery call here

*Click here for your EFT tapping handout*

When you think about resilience, what comes to mind? We often talk about resilience in terms of ‘pushing through’ or ‘toughing it out’ but it’s more about your capacity to prepare from, recover from and adapt to stress, challenges or adversity.

In today’s episode, I’m sharing my recent masterclass on Resilience, and breaking down what it really to build emotional and physiological resilience from the inside out.

I’ll walk you through the key role your nervous system plays in how you respond to stress and why dysregulation, even when it’s subtle, can keep you stuck in cycles of burnout, emotional reactivity, or fatigue. You’ll learn how resilience isn’t just about pushing through or forcing a certain mindset, but about creating a regulated internal state that supports you in real time. I also talk about how your past experiences, your current coping patterns, and even the messaging you received growing up can shape your baseline for safety and stress.

This episode will help you understand why traditional mindset work sometimes falls short, and why nervous system work is the missing piece that can help you truly heal, reset, and move forward. I’ll share practical tools and reflections to help you start building more regulation into your daily life, especially if you're a busy, high achiever who’s learned to keep pushing through no matter what your internal state is telling you.

If you're ready to feel more grounded, connected, and in control, not just in your mind but in your body, this episode will help you take the first step toward building resilience in a way that’s sustainable, compassionate, and science-backed.

If you enjoyed this episode, hit +Follow on your favourite podcast app so you never miss a future episode.

Related episode:

• Episode 21 – How to Tell If You’re Dysregulated: The Hidden Signs High Performers Miss
• Episode 15 – Your Roadmap to Resilience: Nurture the Power of Resilience in Stress Management

Connect with me:

• Sign up to my *free* Nervous System First Training here
• Visit my website at rashlinbhachu.com
• Follow me on Instagram @rashlinbhachucoach
• Sign up to my weekly newsletter here
• Want to work with me? Book a discovery call here

You know those moments when your mind is racing, your chest feels tight, and you’re either stuck in spiralling thoughts or running on autopilot? Whether you’ve struggled with 3AM insomnia, pre-meeting anxiety, or an invisible weight you can’t quite name, then this episode is for you.

Today, I’m exploring EFT (Emotional Freedom Technique), also known as tapping - a powerful, science-backed tool you can use in real time to regulate your nervous system and shift your emotional state.

In this episode, I’ll walk you through exactly what EFT is, how it works on the brain and body, and why it’s so effective at reducing anxiety, overwhelm and the lingering effects of chronic stress. You’ll learn the key tapping points on the body, how to create simple and personalised tapping sequences, and how this practice can help rewire your inner dialogue, plus I’ll share ways you can work it into your daily routine.

Whether you’re looking for a two-minute reset, a bedtime wind-down ritual or a practical way to support your healing journey, this episode will give you a grounding tool to carry with you wherever you go. It’s not about perfection, it’s about creating safety in your body, one tap at a time.

If you enjoyed this episode, hit +Follow on your favourite podcast app so you never miss a future episode.

Related episode:

Episode 21 – How to Tell If You’re Dysregulated: The Hidden Signs High Performers Miss

Connect with me:

• Secure your spot on my masterclass, Nervous System First: The Hidden Key to Sustainable Success here
• Access my *free* Resilience training here
• Visit my website at rashlinbhachu.com
• Follow me on Instagram @rashlinbhachucoach
• Sign up to my weekly newsletter here
• Want to work with me? Book a discovery call here

If you've ever found yourself feeling wired but exhausted, driven but disconnected, this episode is for you. Today I’m digging into the hidden cost of hustle culture - the pressure to do more, achieve more, and push through no matter the toll on your mind and body.

While ‘hustle’ is often glorified, the reality is that the chronic stress and nervous system dysregulation that comes with this can quietly derail your health, energy, and sense of fulfilment, even when things look ‘successful’ on the outside.

In this episode, I share how these patterns get wired into our nervous systems, why quick-fix wellness strategies often don’t stick, and what it really means to build capacity from the inside out. You’ll learn how to recognise the signs of being stuck in overdrive, the subtle ways your body communicates its limits, and how to start shifting out of reactivity and into resilience.

You’ll be invited to reflect on how hustle has shaped your identity, what it’s cost you, and what it might feel like to build success from a place of nervous system safety.

This isn’t about abandoning ambition - it’s about creating a version of success your body and nervous system can sustain - one that honours rest, safety, and enough-ness, not just productivity and output.

Related episodes:

• Episode 21: How to Tell If You’re Dysregulated - The Hidden Signs High Performers Miss

• Episode 10: Breaking the Cycle of Burnout with Emma Matthews

• Episode 5: The Power of Nervous System Regulation and How to Get Started

Connect with me:

• Access my *free* Resilience training here
• Visit my website at rashlinbhachu.com
• Follow me on Instagram @rashlinbhachucoach
• Sign up to my weekly newsletter here
• Want to work with me? Book a discovery call here

So many of us are operating on stress responses we don’t even realize we have. patterns that once might have helped us cope or succeed, but are now quietly fuelling burnout, overwhelm, and disconnection.

In today’s episode, I explore what I call stress signatures - the unconscious nervous system adaptations that shape how you show up under pressure. These patterns aren’t personality traits or flaws, they are survival strategies your body learned early on in life, often without your awareness.

I’ll unpack these different stress signatures, how they form, why they often go unnoticed, and what happens when they start limiting your growth or sabotaging your success. I’ll also guide you through a reflective journaling practice to help you identify your own signature, explore where it came from, and begin imagining new ways of living.

You’ll also hear why mindset alone isn’t enough to shift these deeply embedded patterns, and how building somatic awareness and working with your nervous system can help you move out of survival mode towards a more sustainable way of being.

If you’re someone who tends to push through, people-please, over-manage, or shut down under stress, then this episode will help you understand what’s happening underneath, and how to start creating space for something new.

If you enjoyed this episode, click +Follow on your favourite podcast app to make sure you don’t miss future episodes.

Related episode:

- Episode 37: Breaking the Cycle of Burnout with Emma Matthews

Connect with me:

• Access my *free* Resilience training here
• Visit my website at rashlinbachu.com
• Follow me on Instagram @rashlinbhachucoach
• Sign up to my weekly newsletter here
• Want to work with me? Book a discovery call here

If you're someone who’s constantly on the go, highly productive, and high achieving, it can be surprisingly difficult to tell when your nervous system is out of balance. In today’s episode, I’m talking about nervous system dysregulation - what it is, how it can silently build up over time, and the hidden signs that high performers often miss.

We often associate dysregulation with full-blown panic attacks or emotional breakdowns, but the truth is, it can often look like overworking, constant mental chatter, procrastination, or even chronic fatigue. You might be functioning at a high level on the outside while your body is stuck in survival mode on the inside and if you don’t know what to look for, it’s easy to brush it off as ‘normal stress.’

In this episode, I break down the difference between hyperarousal (fight-or-flight mode) and hypoarousal (freeze or shutdown) and share a guided self-check exercise to help you identify whether you might be dysregulated, even if you're managing to hold everything together on the surface. I also share simple, accessible ways you can begin building more regulation into your day-to-day life, including a powerful grounding practice you can start using right away.

If you’ve been feeling off, emotionally flat, wired but tired, or like you’re crashing mid-afternoon with no clear reason, this episode will help you reconnect with your body’s signals and take the first step toward building calm and resilience from within.

If you enjoyed this episode, click +Follow on your favourite podcast app to make sure you don’t miss future episodes.

Related episode:

• Episode 5: The Power of Nervous System Regulation – And How To Get Started

Connect with me:

• Access my *free* Resilience training here
• Visit my website at rashlinbachu.com
• Follow me on Instagram @rashlinbhachucoach
• Sign up to my weekly newsletter here
• Want to work with me? Book a discovery call here

We often focus so much on strengthening our bodies - going to the gym, moving our muscles, building physical stamina - but what about our minds? What are you doing to train your thoughts, regulate yourself and become more resilient?

In today’s episode, I’m diving into the concept of mental fitness, something that is just as essential as physical fitness when it comes to showing up strong, calm and resilient in a world that doesn’t slow down.

Mental fitness is your ability to stay focused, emotionally regulated and adaptable in the face of stress, and it’s something we can train and build through consistent, intentional practice. In this episode, I explore what mental fitness is, how your brain can be strengthened just like any muscle in your body, and why building your mental fitness toolkit is the foundation for long-term wellness. We’ll also unpack the neuroscience behind it, including the power of neuroplasticity and why tools like mindfulness, journaling, reframing, and digital boundaries make a real difference to your mental and emotional health.

You’ll learn how to spot the moments where mental fitness matters most, how to habit stack small but powerful practices into your day, and why you don’t need to overhaul your routine to start creating lasting change.

If you've enjoyed this episode, click to +Follow the podcast on your chosen Listening App to make sure you don't miss future episodes.

Related episode:

● Episode 19: Not Just Positive Thinking – The Science Behind Visualisation and Building True Resilience

Connect with me:

● Access my *free* Resilience training here

● Visit my website at rashlinbachu.com

● Follow me on Instagram @rashlinbhachucoach

● Sign up to my weekly newsletter here

● Want to work with me? Book a discovery call here

Life has a way of throwing curveballs, but what if you could train your mind to meet them with more strength, calm, and clarity? In today’s episode, I’m diving into one of the most powerful yet often overlooked tools for building resilience, and something that has been a game-changer for me personally - visualisation.

Visualisation isn’t just a productivity hack or a law of attraction gimmick, but a powerful, science-backed practice that can strengthen your inner resilience. In this episode, I’ll explore the science behind visualisation and how it works to create real life change and strengthen resilience in the face of challenges. I’ll also share inspiring real-world examples from Muhammad Ali, Michael Phelps, Oprah, Jim Carrey and Dame Ellen MacArthur - showing how mental rehearsal helped them not just survive setbacks but rise above them and achieve their goals.

You’ll also discover how to start weaving visualisation into your own life, whether you’re preparing for a tough conversation, facing a health challenge, or working toward a big goal. I’ll guide you through practical ways to use visualisation to calm your nervous system, shift your focus from fear to possibility, and create a mental script for resilience, even in the face of adversity.

If you've enjoyed this episode, click to +Follow the podcast on your chosen listening App to make sure you don't miss new episodes.

Related episode:

● Episode 9: Rewiring Your Brain for Resilience: The Science of Bouncing Back

Connect with me:

● Access my *free* Resilience training here

● Visit my website at rashlinbachu.com

● Follow me on Instagram @rashlinbhachucoach

● Sign up to my weekly newsletter here

● Want to work with me? Book a discovery call here