Feeling calm? Have a question? Send me a text:)

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

This is a trauma-informed, somatic practice, which means we move at your body's pace and never push past what feels safe. It's designed to help your nervous system downshift from alert into rest.

📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection
💛 14-Day Nervous System Reset Challenge → thecalmlab.org/challengesif you're

📅 free 15-min fit call for 1-1 work → thecalmlab.org/book-online

breathe. move. learn. —kassandra

⏱️ Chapters

0:00 settle in

0:25 lengthening the exhale

2:00 gentle reclined stretches

4:15 supported twist

6:00 knees to chest

7:30 gentle rocking

9:00 hand on heart

9:45 final rest

Please consult your physician before beginning any movement practice. Participate at your own risk.

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...

Feeling calm? Have a question? Send me a text:)

📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection
💛 14-Day Nervous System Reset Challenge → https://www.thecalmlab.org/challenges
📌 Pinterest → pinterest.com/thecalmlabwithkassandra

A trauma-informed yoga nidra for releasing what the body has been holding — gently, and on its own terms.

The body keeps what it never got to finish. This practice doesn't ask you to return to any of it. Instead, it builds deep, felt safety in the nervous system so the body can let go on its own, without force. You'll set an inner anchor first, then move through rest, breath, and gentle release — always returning to safety — with long, slow exhales inviting the parasympathetic calm where the body knows it's finally safe enough to release.

Find somewhere you can lie down undisturbed, get fully supported, and let the next hour belong to you. You're always in control — resting, shifting, or pausing whenever you need.

💛 A gentle note: release work can surface emotion or sensation — warmth, trembling, tears, deep tiredness. All of it is your nervous system unwinding, and all of it is safe. Afterward, go slowly, drink water, and be gentle with yourself. This supports your healing but is not a substitute for trauma therapy or professional care.

If the free 7-Day Reset resonates and you'd like to go deeper, the 14-Day Nervous System Reset Challenge is your next step → thecalmlab.org/challenges

breathe. move. learn. —kassandra

Namasté Your Life, LLC recommends consulting your physician before beginning any exercise program. There is possibility of physical injury. You agree to participate at your own risk and assume all risk of injury to yourself.

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...

Feeling calm? Have a question? Send me a text:)

This one is for the nights when you have nothing left.

This 15-minute guided practice meets you in bed — no mat, no effort, no complicated instructions. We move through slow shoulder rolls and neck release, child's pose, a gentle cobra flow, spinal twists, and then a full head-to-toe body scan to help every part of you finally let go.

The movements are intentionally slow — because slow is what signals safety to your nervous system. When your body stops bracing, sleep has room to come in.

If you're tired but can't land, wired but want to rest — press play, close your eyes, and let this guide you down.

💤 Audio-only. Just feel your body and follow along.

What's included: Shoulder & neck release → mini cat-cow → child's pose → cobra flow → spinal twists → full body scan (head to toe) → rest

Great for: insomnia, racing thoughts at bedtime, body tension, anxiety, exhaustion, nervous system dysregulation

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...

Feeling calm? Have a question? Send me a text:)

📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection 🎙️

New podcast episodes weekly

→ Spotify: https://open.spotify.com/show/6aDkTER8NLlkFfiOKAS5Z2

Apple: https://podcasts.apple.com/us/podcast/the-calm-lab-podcast/id1825913005 💛

14-Day Nervous System Reset Challenge → https://www.thecalmlab.org/challenges

📌 Pinterest → pinterest.com/thecalmlabwithkassandra

This one's for the nights your body feels wired and your mind won't quit — or the mornings you wake up already depleted before the day even starts.

In this episode, I'm guiding you through a full yoga in bed practice designed to keep your nervous system in rest-and-digest from start to finish. We move slowly through shoulder and neck release, gentle spinal movement, child's pose, cat-cow, cobra waves, supine twists, happy baby, and hip openers — all wrapped in long exhales and vagal toning through humming to help your body actually shift out of survival mode.

No mat. No floor. No getting up required.

This practice works best with headphones in bed, eyes closed, blanket nearby. Treat it like a guided rest, not a workout.

If this practice helps you settle, the free 7-Day Nervous System Reset Protocol is your next step — it's a full week of tools like this one, delivered straight to your inbox. Grab it at thecalmlab.org/lead-collection.

New episodes drop every week.

0:00 — Welcome + Hand on Heart Breath
1:30 — Shoulder Rolls
3:15 — Neck Stretches + Side Bends
6:45 — Seated Twists + Vagal Humming
8:45 — Child's Pose
11:15 — Cat-Cow + Intuitive Spinal Movement
14:00 — Cobra Waves
16:00 — Reclined Rocking + Supine Twists
18:30 — Happy Baby + Legs Up
20:30 — Hamstring Stretch + Figure Four
21:15 — Final Rest

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...

Feeling calm? Have a question? Send me a text:)

The kind of tired sleep doesn't fix isn't a sleep problem — it's a nervous system that never got the signal the day was over. This 12-minute practice meets your body where it is: fully lying down, no props, nothing to watch. Just follow along by feel.

Slow twists, gentle hip and glute releases, and a full body relaxation to drop your heart rate and shift you into the parasympathetic state where sleep actually lands.

Where does the day still live in your body? Let this practice help you put it down.

📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection 💛 14-Day Nervous System Reset Challenge → thecalmlab.org/challenges ▶️ Watch the video version → [paste your YouTube link] 📌 Pinterest → pinterest.com/thecalmlabwithkassandra 💌 Substack → thecalmlabwithkassandra.substack.com

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

Namasté Your Life, LLC recommends consulting your physician before beginning any exercise program. There is possibility of physical injury. You agree to participate at your own risk and assume all risk of injury to yourself.

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...

Feeling calm? Have a question? Send me a text:)

The shoulders hold what the day couldn't put down. The neck carries words that were never said. By the time you're in bed, your body is still working — and that's why sleep won't come, even when you're exhausted.

This 16-minute yoga in bed practice is for the kind of tired that sleep alone doesn't fix. Slow shoulder releases, gentle neck rolls, and supported reclined poses that signal to your nervous system that the day is finally over.

Whether you're giving yourself this practice for Mother's Day, after a hard week, or just because your body has been asking — this is for you.

No props needed. Just your bed.

📥 Free 7-Day Nervous System Reset Protocol → thecalmlab.org/lead-collection

💛 14-Day Nervous System Reset Challenge → thecalmlab.org/challenges

▶️ Watch the full video version → https://youtu.be/-RnIvBsHRbQ?si=tyqEXZtm_t1zgaIa

📌 Pinterest → pinterest.com/thecalmlabwithkassandra

💌 Substack newsletter → thecalmlabwithkassandra.substack.com

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...

Feeling calm? Have a question? Send me a text:)

You don't have to get out of bed for this one.

This 14-minute guided practice is designed to bring your body all the way down — from the tension and stimulation of the day into the deep, quiet rest your nervous system actually needs to sleep.

We move through slow shoulder and neck rolls, gentle cat-cow and spinal twists, child's pose, and leg stretches, then close with cyclic sighing breathwork — one of the most effective techniques for activating the parasympathetic nervous system (your rest and digest state). Every movement is intentionally slow, because slow is what signals safety to your body.

If you've ever laid in bed tired but wired — this is for you.

💤 No mat. No effort. Just show up and let your body lead.

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...

Feeling calm? Have a question? Send me a text:)

You're doing everything right.

School run. Work. Meals.
Emotions. Logistics.
Everything.

And you're still exhausted in a way
that sleep doesn't fix.

That's not a character flaw.

That's a nervous system
that has been on duty so long
it forgot it was allowed to stop.

In this video:
→ Why motherhood creates chronic
sympathetic activation
→ What the always-on nervous system
actually feels like in the body
→ Why you can't just relax even when
the house is finally quiet
→ Three practices that genuinely shift
the always-on state
→ My personal story — losing my husband
and learning to regulate as a
single mom running a business

This is nervous system education
grounded in polyvagal theory —
from someone who lived it.

⏰ TIMESTAMPS:
0:00 The Calm Lab Reset — do this first
0:30 My story — motherhood and the
always-on nervous system
2:00 What's actually happening in
your body
3:30 Why you can't switch off even
when you want to
5:00 Three practices that actually help
6:00 The transition breath
6:45 Co-regulation with your kids
7:00 You are allowed to stop

─────────────────────────────

🌿 THIS IS HELP A MOTHER'S
NERVOUS SYSTEM WEEK
at The Calm Lab.

Watch the companion yoga nidra →
Always On and Running Empty?
22-Minute Yoga Nidra for the
Exhausted Mom →
https://youtu.be/-fAP98u9ty8?si=ygValyhQtL9gs7Sd

About Kassandra:
Kassandra is a trauma-informed yoga teacher, breathwork guide, and Harvard-certified lifestyle & wellness coach who blends nervous system education with accessible mind–body practices to help people sleep better, ease anxiety, and feel grounded.

Links:

Rewire Your Nervous System in 7 Days (Free Guide)

The 14-Day Nervous System Reset

Free 15-Min 1-1 Fit Call

YouTube

Pinterest

Instagram

The Calm Lab

Substack

My Apple Music Playlist

LinkedIn

If The Calm Lab is helping your nervous system, the best way to support is to:

★ Rate and review on Apple Podcasts or Spotify

★ Share an episode with someone who needs it

★ Subscribe so you don't miss the next one

Thank you for being here. — Kassandra 🌿

The Calm Lab by ...