In today’s episode, I’m sharing a recent masterclass I shared on nervous system regulation, a key piece of healing that so often gets overlooked.  I’ll be sharing why so many of us are living from a state of depletion or survival, even while we’re doing all the “right things”, and why burnout, emotional overwhelm and chronic stress can’t be solved with mindset work alone.

I’ll walk you through the three nervous system states that keep you stuck, introduce you to my stress-mapping framework, and share the method I use with clients to help them shift out of survival patterns that often hide beneath high performance.

You’ll learn how to stop managing surface-level symptoms and start addressing the root of what’s keeping you stuck,  so that you can create a more grounded, regulated internal state where real healing, clarity and sustainable success can begin.

If you’re ready to feel more present, less reactive, and like your body finally knows it’s safe to slow down, this one’s not to miss.

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

*If this episode resonates with you, I am currently running a new group coaching program called Resilience Reset, which combines somatic recalibration, breath and body-based tools, burnout mapping, nervous system tracking, and leadership energetics. If you are interested in joining, click here for more information. 

Related episodes:

• Episode 5 – The Power of Nervous System Regulation & How to Get Started
• Episode 21 – How to Tell If You’re Dysregulated: The Hidden Signs High Performers Miss
• Episode 26 - The Daily Routines I Use To Stay Regulated: My Real-Life Nervous System Practices 

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

We unpack what sound healing is, how it works both physically and energetically, and how it’s evolved into a modern wellness practice. Farzana shares how sound can calm the nervous system, help shift the body out of fight-or-flight mode and create space to reconnect with yourself in a deeper, more grounded way.

We also explore why sound healing is such a powerful modality for people who feel overwhelmed, disconnected, or stuck in their heads,  and how it can support the release of stored tension and unprocessed emotion, especially when talking alone doesn’t feel like enough.

Farzana offers insight into how sound healing bridges science and spirituality, and also shares practical ways to begin exploring sound healing in your own life, even if you’re brand new to it.

This episode offers a tangible starting point if you’re navigating a season of burnout, chronic stress, or emotional heaviness, and are ready to approach healing in a more embodied way.

If you’re enjoying the podcast, hit +Follow on your favourite app so you never miss an episode.

Connect with me:

●    Access my *free* Nervous System First training 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 

Connect with Farzana:

●    Learn more about Farzana at thesoundtherapist.com

●    Follow Farzana on Instagram @thesoundtherapist

●    Check out Farzana’s book, Sound Healing; How To Use Sound to Beat Stress and Anxiety here

We explore what the nervous system is, why it’s central to emotional wellbeing, and how dysregulation often sits beneath symptoms like anxiety, burnout, or chronic stress. Sophie explains how neurofeedback works, the science behind it, and why it’s a unique tool for shifting brain patterns without needing to force or mentally analyse your way through healing.

We also talk about trauma from a nervous system lens, how trauma responses are biological, not psychological flaws, and how neurofeedback can support regulation for those who’ve spent years stuck in cycles of survival mode. We also touch on Sophie’s research around sugar addiction and how this relates to neuroscience.  

If you’re ready to understand your nervous system in a deeper way and explore a new path to healing that doesn’t rely on willpower or overthinking, this one’s for you.

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

Related episodes:

• Episode 26 - The Daily Routines I Use To Stay Regulated: My Real-Life Nervous System Practices
• 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:

●   Access my *free* Nervous System First training here

●   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

Connect with Sophie:

●  Visit Sophie's website at brainflowelite.co.uk

●  Visit Sophie's Instagram @sophie.helene.ltd

● ...]]>What if your nervous system held the key to healing, but no one ever taught you how to work with it? In today’s episode, I’m joined by Sophie Hascher, a neuroscientist and neurofeedback practitioner, for a powerful conversation on nervous system regulation, trauma recovery and the role neurofeedback can play in helping us feel safe in our bodies again.

We explore what the nervous system is, why it’s central to emotional wellbeing, and how dysregulation often sits beneath symptoms like anxiety, burnout, or chronic stress. Sophie explains how neurofeedback works, the science behind it, and why it’s a unique tool for shifting brain patterns without needing to force or mentally analyse your way through healing.

We also talk about trauma from a nervous system lens, how trauma responses are biological, not psychological flaws, and how neurofeedback can support regulation for those who’ve spent years stuck in cycles of survival mode. We also touch on Sophie’s research around sugar addiction and how this relates to neuroscience.  

If you’re ready to understand your nervous system in a deeper way and explore a new path to healing that doesn’t rely on willpower or overthinking, this one’s for you.

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

Related episodes:

• Episode 26 - The Daily Routines I Use To Stay Regulated: My Real-Life Nervous System Practices
• 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:

●   Access my *free* Nervous System First training here

●   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

Connect with Sophie:

●  Visit Sophie's website at brainflowelite.co.uk

●  Visit Sophie's Instagram @sophie.helene.ltd

●  Connect with Sophie on LinkedIn

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:

●  Access your *free* Nervous System First Training here

●  Access your *free* Resilience Masterclass 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

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:

• Access 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

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:

• Access my *free* Nervous System First training 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

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* Nervous System First training 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

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* Nervous System First training here
• 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 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* Nervous System First training here
• 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

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* Nervous System First training here

●    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

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* Nervous System First training here

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

In this episode we dive deep into what trauma is, how our understanding of it has evolved over time, and why it has become such a prominent conversation in recent years. Dr. Wendy shares her perspective on the link between trauma and addiction, how we can start to reduce the stigma around addiction, and why so many of us are living in a state of disconnection without even realizing it. Wendy also offers a powerful grounding practice to help you regulate and connect with yourself, as part of your healing journey.

This is a profound, compassionate conversation I hope you enjoy listening to it as much as I enjoyed having it.

Connect with me:

● Access my *free* Nervous System First Training here

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

Connect with Dr. Wendy Harris:

● Learn more about her work at drwendyharris.com

● Learn more about Compassionate Enquiry: https://compassionateinquiry.com/en/

● Follow Wendy on Instagram @doctordoubleu\

● Learn more about Antioch University: https://www.antioch.edu/faculty/wendy-harris/

● Learn more about Beyond Addiction: https://beyondaddiction.ca/

● BA UK info and registration: https://beyondaddiction.ca/event/beyond-addiction-immersion-uk-2025/

Sara shares the powerful and deeply moving stories of women who have lived through conflict in countries such as Afghanistan, the Democratic Republic of Congo, Nigeria, and Rwanda. We explore how the organisation equips women with essential skills, knowledge, and community support through a 12-month training program, covering everything from wellness and rights to vocational training and financial literacy.

We also reflect on what true resilience looks like, how Sara’s understanding of it has evolved through her work, and why sisterhood is at the heart of healing and transformation. This is a conversation filled with inspiration, hope, and a reminder of the extraordinary strength and potential that lies within women, even in the most challenging of circumstances.

If you’re enjoying this podcast and want to be notified of future eps, hit the +Follow button so you don’t miss an episode. 

Related Episode:

●     If you enjoyed this episode, you’ll also love Episode 6 which explores similar themes - Finding Joy in the Unknown: Kiki’s Journey of Resilience through Cancer, Grief, and Burnout

Connect with me:

●   Access my *free* Nervous System First training here

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

Connect with Sara:

●    Learn more about her work at womenforwomen.org.uk

●    Follow them on Instagram @womenforwomen

●    Follow Sara on Instagram @sarabowcutt

Resilience isn’t something you’re born with, it’s a skill you develop, and it’s often through overcoming adversity and challenges that we hone this skill and come out stronger on the other side

In today’s episode, I explore the transformative power of resilience and how you can build it to handle stress more effectively. We’ll dive into the science behind resilience, exploring how it strengthens your nervous system and mental health, and I’ll share practical strategies that you can start implementing today to increase your resilience.

We’ll discuss how to regulate your nervous system, stay calm under pressure, manage your energy, and prevent stress from building up to overwhelm. Additionally, we’ll touch on the power of mindfulness and self-awareness, recognizing when stress is accumulating and taking proactive steps to manage it.

If you’re feeling overwhelmed or stuck in cycles of chronic stress, this episode offers you a roadmap to resilience, and an overview of the tools you need to bounce back faster, recover stronger, and face future challenges with a resilient mindset.

Related episode:

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

Connect with me:

● Access my *free* Nervous System First training here

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

Dr. Mann shares his groundbreaking perspective on how unresolved emotions - ones we’re not even aware of - can contribute to conditions like hypertension, chronic fatigue syndrome, migraines, and more. He explains the difference between suppression and repression, why some people experience chronic illness despite appearing emotionally resilient, and how our body holds onto emotions in ways that traditional medicine often overlooks.

We dive into the decades of mind-body research that have failed to uncover the true role of repressed emotions and discuss why trauma that, on the surface, never affected someone, could still be shaping their health. Dr. Mann unpacks the role of repression as a survival mechanism, when it serves us and helps us cope, and when it may be contributing to illness. He also shares practical ways to start exploring the emotions hidden within and whether getting in touch with them is always the right path for healing.

I hope you enjoy this conversation as much as I loved having it. And if you enjoy this podcast, hit the +Follow button so you don’t miss an episode. 

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

Connect with Dr. Samuel Mann:

●        Buy Dr. Mann's book, Hidden Within Us: A Radical New Understanding of the Mind-Body Connection here

In today’s episode, I explore what confidence really is (and what it’s not) and why self-doubt and inner criticism can feel so overwhelming. We’ll unpack how perfectionism and fear of failure keep us stuck, and I’ll share practical strategies to help you shift your mindset and cultivate unshakable self-belief.

I’ll also be taking you through five key ways to build confidence, from reframing negative self-talk to taking action before you feel ready, and I’ll share how to hold onto confidence even in challenging times.

If you’ve ever struggled with self-doubt, this episode will give you the tools to step into a more confident version of yourself, even in life’s tougher moments.

If you enjoy this episode, hit the +Follow button so you don’t miss an episode.

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

In today’s episode, I explore the many benefits of journaling, and the profound impact it can have on processing emotions, reducing stress, building resilience and cultivating self-reflection. You’ll learn how putting pen to paper can help you clear mental clutter, gain clarity on your emotions and even rewire your brain, building new neural pathways for resilience. 

I’ll also be sharing the science of journaling and why it works, and I’ll introduce you to a few different techniques of journaling, so that you can find one that’s right for you. And stay tuned until the end where I take you through a guided journaling exercise, allowing you to experience the benefits firsthand and start to integrate this into your wellness routine.

If you enjoy this episode, hit the +Follow button so you don’t miss an episode. 

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

We’ll be unpacking the concepts of perfectionism and self-compassion, exploring the dangers of tying self-worth to perfectionism, and discussing how you can practice more self-compassion in your life going forward. I’ll also be sharing some of the science behind self-compassion and why when we treat ourselves kindly, the body responds positively.

I’ll also be providing you with practical strategies you can use to start nurturing more self-compassion today, helping you feel empowered to challenge your inner critic and cultivate a kinder relationship with yourself today.

If you’re a person with perfectionist tendencies, the perfectionist cycle is likely to play out when you’re facing adversity - be it grief, a setback in life, a chronic illness or another challenge - and by embracing self-compassion you can relinquish the grip of this perfectionism, helping you to move forward in your journey.

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 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

In today’s episode, I’m joined by Emma Matthews, a former senior leader in financial services whose high-flying career came to a halt when she hit severe burnout in 2017. What followed was a long and difficult recovery - one that ultimately led her to redefine success, train as a therapeutic coach, mentor and hypnotherapist, and dedicate her work to helping others manage stress, prevent burnout, and recover in a way that creates lasting change.

Emma shares what burnout really looks like beyond just exhaustion, the early warning signs she ignored, and the misconceptions that keep so many people stuck in cycles of stress. We also explore why high achievers are particularly prone to burnout, the role of nervous system regulation in recovery, and how Emma has structured her life and work today to avoid relapse.

If you’re feeling like you're running on empty, this episode will help you understand the deeper layers of burnout and the steps you can take to cultivate true wellness from within. 

If you enjoyed this episode, be sure to hit +Follow so you never miss an update.

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

Connect with Emma:

●  Follow Emma on Instagram @emmamatthews_coaching

Resilience isn’t just something you’re born with - it’s a skill that can be built, strengthened, and nurtured over time. And the good news is, no matter what you’re dealing with right now, you have the power to rewire your brain for resilience.

In this episode, we’re exploring the science of neuroplasticity, how chronic stress physically reshapes the brain, and what you can do to strengthen your ability to cope. I’ll be breaking down how you can shift and reframe negative thought patterns and regulate your emotions more effectively, plus I’ll be sharing practical, science-backed strategies you can start today to help you strengthen your ability to bounce back, no matter what life throws your way.

If you’re facing a setback and questioning your ability to cope, this episode will help you understand how resilience works at a neurological level and how you can start making small, intentional shifts to build it today.

If you’ve enjoyed this episode, please click to +Follow the show to make sure you never miss an episode.

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

Karly’s story is one of resilience, reinvention, and redefining success on her own terms. She opens up about her pivotal year in 2018 when her world was turned upside down by an abusive relationship, the sudden loss of a dear friend, and a debilitating chronic illness that left her bedbound. Through her journey of healing, she discovered what true success looks like - not the burnout-fueled hustle she once pursued, but a life aligned with her core values.

In this conversation, Karly shares how she rebuilt her life from rock bottom, the mindset shifts that helped her cultivate resilience and self-worth and how redefining success became the key to finding true fulfillment. We explore how purpose and mission became the driving force behind transforming her life, the importance of slowing down and tuning into your body, and the power of designing a life that truly serves you. We also discuss how to find your purpose and what it will feel like when you do. 

This is a deeply inspiring conversation about reclaiming your power, healing from within, and stepping into a purpose-driven life. If you’ve ever found yourself at a crossroads, feeling lost or disconnected from what truly matters, Karly’s story will remind you that transformation is possible, even from the darkest of places.

Related episode: 

• If you enjoyed this episode, you'll also love Episode 6 which explores similar themes - Finding Joy in the Unknown: Kiki’s Journey of Resilience through Cancer, Grief, and Burnout

Connect with me:

● Access my *free* Resilience Training here

● Visit my website at rashlinbachu.com

● Follow me on Instagram @rashlinbhachucoach

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Connect with Karly:

●    Follow Karly on Instagram @karlyarber

In this episode, I explore exactly what overwhelm is, what’s happening in your nervous system when it takes hold, and I share my own experience of navigating it during my journey with chronic fatigue syndrome. 

I also share the powerful tools and practices you can start using from today to help you cope with overwhelm, find calm, and stay grounded even in the most challenging of times. 

If life feels too much right now, this episode offers practical and compassionate insights to help you navigate overwhelm, build resilience and reclaim your sense of control.

If you’ve enjoyed this episode, please click to +Follow the show to make sure you don’t miss an episode.

Related episode

●  Episode 3 - How To Approach The New Year When Life Throws You A Curveball

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

In this episode, Kiki shares her insights into how she navigated these setbacks, the mindset shifts that helped her build resilience, and how her health journey has reshaped her definition of success. Together, we explore themes of shame, triggers, dealing with comparison, nurturing compassion, and the transformative power of finding joy in the unknown

Kiki is the founder of Kiki Kirby Coaching, which helps high-achieving, heart-centered leaders and professionals realign with their values and create holistic transformation in their lives. 

If you’re currently dealing with one of life’s challenges, I hope Kiki’s story brings you a sense of strength and some practical insights to help you navigate these challenges and cultivate true wellness within.

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

Connect with Kiki:

●  Follow Kiki on Instagram @kiki.kirby.coaching 

●  Visit Kiki’s website here 

I provide an overview of the autonomic nervous system and its two key components - the sympathetic and parasympathetic system - and how they work together to keep us safe and regulated. I also explain the polyvagal theory, which sheds light on how our nervous system adapts to stress, social connection and trauma, as well as sharing signs of nervous system dysregulation and what it looks like to get stuck in fight, flight, or freeze modes.

With this foundational knowledge, this episode also explores how you can take action and start to regulate your nervous system today, providing you with tools to help you move out of a dysregulated state including breathwork, somatic exercises and journaling prompts designed to help you tune into your body and expand your window of tolerance. Using these you can tune into your body, and focus on developing a flexible and resilient nervous system - one that allows you to face life’s challenges with greater ease and adaptability.

If you’ve ever felt overwhelmed or unsure where to begin with nervous system regulation, this episode offers a compassionate, step-by-step approach to reconnecting with yourself and finding your way back to balance.

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

Sarah Littlefair is a Somatic Practitioner specialising in somatic stress release, integrative hypnotherapy & coaching. She combines modalities to help people heal burnout & chronic stress by regulating their nervous systems & rewiring their subconscious mind, supporting them to recover their energy & become their most vibrant, connected, calm selves.

In this episode, Sarah opens up about her personal health challenges, including navigating autoimmune issues, chronic fatigue syndrome (CFS), postural tachycardia syndrome (POTS) and pneumonia, which left her bed-bound for years. These life-altering experiences sparked a deeper exploration of wellness and connection to herself, which led her to discover somatic practices that transformed her life and ultimately set her on her path to recovery. 

We discuss the turning points in Sarah’s healing journey, including the holistic and somatic practices that enabled her to reclaim her life,, and the role of nervous system regulation and brain retraining in her recovery. 

We also discuss the early warning signs of chronic illness and how to recognise them, why authenticity and joy are key components to wellness, the practical somatic tools that you can do today to support your healing, and the power of fun, playfulness and joy in restoring balance in life. 

Whether you’re grappling with chronic illness, stress or burnout, or simply looking for inspiration to reconnect with your wellness within, I hope you find the powerful takeaways of this episode helpful. 

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

Connect with Sarah:

●  Follow Sarah on Instagram @sarah_littlefair

●  Visit Sarah’s website here 

As 2024 draws to a close, we’re surrounded by people reminiscing on their highs of the year and their milestones achieved, and planning ahead for the upcoming year. However, if 2024 didn’t quite go your way, it can be hard to reflect on the year and look forward to what’s coming next, especially when you’re still in the midst of a challenging time. 

In this episode, I’m sharing how to approach the new year when life has thrown you a curve ball; I discuss how to foster self-compassion at this time, the nuances of acceptance and how to use this to move forward rather than seeing it as ‘giving up’, how to build resilience in the face of a challenge, how to reframe catastrophising and rumination and much more. I also share my advice on how you can support yourself during this time and what daily habits and rituals you can adopt to genuinely tap into true self-care, not just self-care as a means to optimise performance and output.

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

Grace shares her story of navigating some of life’s most acute challenges – from being diagnosed with MS at 21, to losing her mum to cancer, and ultimately transitioning from a corporate career to one in wellness. Her experience is a testament to the resilience and inner strength it can take to rebuild after life throws you off course.

Together, we explore grief, burnout, redefining success and how to nurture resilience. Grace shares how her understanding of wellness has evolved, from surface-level routines to more intentional practices that nurture the mind and body. We explore the power of cultivating daily non-negotiables, breaking free from autopilot living, learning to tune into your body’s signals before it’s too late, the mind-body connection, and the crucial role of mindset in recovery.

Grace also shares her transition from the corporate world to her work as a health and nutrition coach, the lessons she’s learned along the way that have ultimately brought her more peace and her holistic approach to managing MS.

Whatever it is that has brought you here - whether you’re stuck in a cycle of exhaustion, navigating grief or seeking inspiration to take control of your inner wellbeing - this episode offers insights, practical tools and encouragement to help you find your own wellness within.

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

Connect with Grace:

●  Follow Grace on Instagram @g_documented

●  Sign up to Grace’s weekly newsletter here

Going from being an active, high-achieving management consultant and marathon runner to becoming bed-bound with CFS, and then rebuilding my life and my health, I’ve often wondered - had I known then what I know now, could I have avoided chronic illness?

In this episode, I share the lessons I’ve learnt from my journey, including the importance of learning the language of your body and recognising the subtle signals it’s sending you before it's too late. I explore why quick fixes and surface-level wellness routines aren’t always enough, and I share the key questions you can ask yourself when these early signals start to arise to help you get to the root of the issue before the body says no. I also share how to bring awareness to your default coping mechanisms and thought patterns, why this is so important and what you can do today to start to cultivate true wellness from within.

If you’re feeling burnt out, exhausted, overwhelmed or like you’re doing everything “right” but still spinning out of control, then this episode is for you. Tune in to find tools, insights and the encouragement you need to take back control and start your journey to lasting wellness.

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

I’m your host, Rashlin Bhachu, a fatigue coach and NLP practitioner, and each week I’ll be bringing you conversations, real-life stories and actionable strategies to help you navigate challenges, shift your mindset, overcome curveballs and cultivate true wellness from within. 

This podcast goes beyond quick fixes and superficial wellness trends; it’s about diving deep to uncover the root causes of burnout, anxiety, chronic fatigue and stress, providing you with a toolkit for when life doesn’t go your way.

Whatever it is that has brought you here, The Wellness Within is here to support you and help you heal and thrive in all areas of your life. 

To make sure you don’t miss it when we launch officially next week, click the +Follow button on whichever App you’re using to listen right now. 

Connect with me:



• 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