Coregulation Conversations

Sarah Histand
  • 5.0 (15)
  • MENTAL HEALTH
  • UPDATED SEMIWEEKLY

Exploring nervous system regulation, somatics, strength, and our relationship with nature to build capacity, connection, and possibility.

  1. Practice: A Slow Walk

    1D AGO

    Practice: A Slow Walk

    Show Notes In this episode, I invite you on a slow walk practice — an exploration of pace, nervous system regulation, and what becomes available when we intentionally downshift. We begin with a story from a recent neighborhood walk, where someone commented on how slowly I was moving — and how differently that landed in my body than it might have in the past. From there, we explore the idea that slowness isn’t “better” than speed, but that many of us live in cultures and nervous systems that are deeply conditioned toward urgency and fast pacing. Together, we experiment with slowing down physically and noticing what shifts: awareness, sensation, breath, attention, pleasure, discomfort, and connection to the environment around us. Along the way, I offer reflections on nervous system range, inner critic healing, and the importance of finding your own pace rather than performing someone else’s. This episode is an invitation to get curious about rhythm, pressure, and what your body might want if there was nowhere to be and nothing to achieve. Timestamps 00:00 — Introduction + invitation to slow walk 01:00 — The “Art of the Mother Duck” class announcement 04:30 — Early spring in Alaska + the story behind this episode 05:20 — “You’re walking so slow” 06:30 — Slowness, nervous system range, and cultural pacing 07:30 — Inner critic healing + trusting your own pace 08:50 — Beginning the slow walk practice 10:00 — Settling into a slower rhythm 11:00 — Feeling feet + contact with the ground 12:30 — Letting your feet choose the pace 13:00 — Slowness is not morally superior 14:00 — Activation, exercise, and learning to slow down 15:00 — “Your pace is sacred” 16:00 — Bringing awareness to ankles, knees, and hips 18:00 — Expanding attention into the environment 19:00 — Sights, sounds, smells, and air on the skin 20:30 — Checking in with your current pace 21:30 — Releasing pressure + achievement 23:00 — Noticing what happens in the body 23:30 — Discomfort with slowness + nervous system learning 25:00 — What becomes available at a slower pace? 26:30 — Closing reflections Resources:    Learn more about and sign up for The Art of the Mother Duck here! Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast

    27 min
  2. How to Know When to Say No (and Yes) Outside with Julia Yanker

    5D AGO

    How to Know When to Say No (and Yes) Outside with Julia Yanker

    Show Notes In this episode, I’m joined by my friend and fellow somatic practitioner, Julia Yanker, for a conversation about how our relationships with outdoor adventure have evolved alongside our nervous system work. We reflect on our early days in outdoor recreation — how belonging, fear of disconnection, and identity shaped our choices — and how those patterns sometimes led us into situations that weren’t actually aligned with our capacity. From there, we explore what’s changed. As we’ve built more self-trust and nervous system awareness, both of us have shifted how we approach risk, challenge, and decision-making. We talk about learning to recognize internal signals, developing access to a true “no,” and how that opens the door to more grounded, authentic “yeses.” We also touch on adventure-related trauma, how life stress impacts perceived risk, and the common experience of feeling pulled between a yes and a no in real time. This episode is a reminder that nervous system work doesn’t take you away from adventure — it brings you closer to yourself, and from that place, your choices become clearer and more aligned. Timestamps 00:00 — Introduction + meeting Julia 03:00 — From adventure to somatic work 06:30 — Early patterns: belonging + fear 10:30 — Risk, disconnection, and self-abandonment 15:30 — Building self-trust + self-compassion 20:00 — Co-regulation + relational healing 26:00 — Shifting relationship to risk 31:00 — Returning to challenge with more capacity 35:30 — “What changed?” vs. “what’s wrong with me?” 40:00 — Trusting signals + adjusting expectations 42:00 — Accessing a true “no” 45:00 — Boundaries without over-explaining 48:00 — Navigating mixed yes/no signals 55:00 — Does this work change how you adventure? 01:00:00 — Becoming more yourself 01:03:00 — Closing Julia's Bio: Julia Sowaska is an Adventurer Priestess who has spent her life pursuing adventure and connection with the Divine and Great Mystery. Through exploration of the outer terrain of Mother Earth, she finds deeper connection and meaning in the inner terrain of her spirit and psyche. She is a life coach in private practice, supporting people around the world, primarily in the realm of relationships, as well as supporting folks with adventure trauma or renegotiating their relationship with adventure and the outdoors to be more in alignment with their authentic selves. She is currently living as a digital nomad in Europe and embarking on a 2-year experiment of, "What happens if you live life by the compass of following your highest excitement everyday - and what does that mean when we 'have to' do certain things to survive?"  Resources:  Check out Julia's website here. Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast

    1h 5m
  3. How do you use this stuff in real life?

    APR 23

    How do you use this stuff in real life?

    Show Notes In this episode, I’m out on a spring walk in Anchorage, closing the loop on a recent workshop by exploring how somatic nervous system skills actually show up in real life — far beyond workouts or outdoor adventures. We start with a grounding moment in the body, then move into a core idea: these skills matter most not just in big, intense moments, but in the small, everyday experiences that shape our nervous system patterns over time. Through a series of real-life examples — from a high-stakes river crossing to subtle daily stressors — I walk through what it looks like to notice, make sense of, and support nervous system activation so it can fully complete. We explore how unfinished activation accumulates, why the “little things” matter more than we think, and how building awareness in those moments expands our overall capacity. From there, we move into common life scenarios: supporting someone else through distress (coregulation), navigating social anxiety, working with procrastination, and even learning how to receive positive experiences without bracing against them. This episode is an invitation to see nervous system work as something woven into every part of life — and to practice meeting those moments with awareness, curiosity, and support. Timestamps 00:00 — Spring walk + closing the loop from recent workshop 02:00 — Nervous system skills beyond workouts 05:00 — Grounding into the body (pleasure-based entry) 07:00 — “Everything is a state” 09:30 — Story: high-stakes river crossing 12:00 — Sympathetic activation + post-stress energy 14:30 — Supporting completion (movement, food, environment) 16:00 — Acute stressors across contexts (outdoors, driving, conversations) 18:30 — The core skills: notice, make sense of, support 21:00 — Micro example: startle response in real time 23:00 — Why small activations matter 24:30 — Capacity + incomplete stress cycles 26:00 — Near misses + giving the body time to catch up 28:00 — When someone else is struggling (coregulation) 30:30 — Meeting and matching + being a steady presence 33:00 — Social situations + feeling out of place 35:00 — Orienting to safety (kind eyes, environment cues) 38:00 — Procrastination as a nervous system state 40:00 — Gentle activation + building momentum 42:30 — After a win: why good things can feel hard to receive 45:00 — Expanding capacity for positive activation 47:00 — Letting the good land (counter vortex) 50:00 — Bringing it into your week: noticing + practice 54:00 — Closing reflections Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast

    54 min
  4. Outside Worries, Pain, and Running a Biz - Answering Your Questions

    APR 16

    Outside Worries, Pain, and Running a Biz - Answering Your Questions

    Show Notes In this episode, I’m out on a chilly spring walk in Anchorage, answering listener questions that have been waiting patiently (some for months 😅). We explore how nervous system work shows up in real life — from anxiety on solo outdoor walks, to navigating chronic pain and hypervigilance, to the very real stress of running a business. We start with a question about anxiety in remote outdoor settings, unpacking how the nervous system responds to real risk — and how to work with that through both practical preparation and somatic tools like orienting, resourcing, and coregulation. From there, we move into a nuanced conversation about chronic pain and hyper-awareness in the body — exploring how to approach somatic work without reinforcing hypervigilance, and how to build the skill of widening awareness to include more neutral or pleasant sensations. We close with a question about business stress, perfectionism, and the feeling of never being “caught up.” I share how working with cycles — rather than constant output — has been essential in building a more sustainable and humane way of working. This episode is a reminder that nervous system work isn’t separate from daily life — it’s woven into how we walk, work, create, and care for ourselves.   Timestamps 00:00 — Spring in Anchorage + listener Q&A intro 03:00 — Anxiety on solo outdoor walks 04:30 — Real risk vs. nervous system response 07:00 — Building skills + safety planning 09:30 — Hypervigilance + orienting toward safety 11:30 — Resourcing: internal + external supports 13:30 — Competent protector + coregulation 17:30 — Transition to question on chronic pain 18:30 — Hypervigilance in the body 21:30 — The “problem → fix” loop 23:00 — Widening awareness (zooming out) 24:30 — Loud vs. quiet sensations (pain vs. ease) 27:00 — Tracking neutral + pleasant sensations 29:00 — Why body scans can backfire 30:00 — Transition to business + stress question 31:00 — Entrepreneurship as a growth edge 33:00 — Working with cycles vs. constant output 35:00 — Creative cycles + completion 37:00 — Resting on the “backside of the wave” 38:30 — Perfectionism + letting things be enough 40:00 — Slowing down as a learned skill 41:30 — Future episode ideas + closing reflections Resources - Get all the information about Summer Strong here!  Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast

    44 min
  5. Play as a Resource, Not an Escape

    APR 9

    Play as a Resource, Not an Escape

    Show Notes In this episode, I’m out on a spring walk in Alaska, exploring the idea of play as a resource — and how play can support our nervous systems in meaningful, practical ways. I share a story from a long backcountry ski trip that shifted my perspective from struggle into play, and use that to explore how play isn’t just something we do — it’s a nervous system state we can learn to recognize and cultivate. We talk about how play lives in the balance between challenge and safety, why it’s essential (especially in hard or uncertain times), and how it differs from avoidance or “escape.” I also share how this concept is showing up in somatic workouts — especially the practice of uncoupling intensity from stress. Along the way, you’re invited into a simple somatic exploration to notice what play actually feels like in your body, and how you might begin to access it more often — both in obvious “play” moments and in everyday life. This episode is an invitation to reconnect with play as nourishment, as information, and as a way to support yourself through both challenge and joy. Timestamps 00:00 — Walking in spring + introducing play as a topic 02:00 — Play as a nervous system resource 03:00 — Why play matters (especially in hard times) 04:30 — Story: wilderness ski classic + caribou moment 08:00 — Shifting from struggle into play 09:30 — Play as a nervous system state 12:30 — Summer Strong + somatic workouts 14:00 — 10 foundational somatic skills (new class) 17:00 — Cultural messaging about play vs. work 18:30 — Play vs. avoidance / escapism 20:00 — Balancing challenge + pleasure (counter vortex) 22:30 — Play as nourishment, not bypassing 24:30 — Practice: accessing play in the body 26:00 — Noticing sensations of play 27:00 — Nervous system explanation (sympathetic + ventral) 28:30 — Homework: noticing play in real life 30:00 — Expanding play beyond “fun activities” 31:30 — Play + curiosity in everyday moments 33:00 — Safety + nervous system awareness 35:00 — Applying play to workouts + intensity 36:30 — Uncoupling intensity from stress 38:30 — Play as an indicator of safety 40:00 — Bringing play into daily life + movement 41:30 — Why play supports growth + learning 42:30 — Connection, shared rhythm, and play 44:00 — Closing: go forth and play Resources - Get all the information about Summer Strong here!  Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast

    44 min
  6. A Coregulation Walk

    APR 2

    A Coregulation Walk

    Show Notes In this episode, I take you on a coregulation walk through a snowy April evening in Anchorage — inviting you to walk alongside me (physically or in your imagination) as we explore how movement, noticing, and connection can shift our nervous systems. We start with a simple idea: noticing as a practice. Tuning into small details in nature — light, texture, shapes — can create meaningful shifts in how we feel and how we experience the world. From there, we move into a gentle guided walk: feeling your feet, finding your pace, and imagining what it’s like to walk with a good listener. You’re invited to share what’s on your mind, notice your surroundings with curiosity, and let small moments of delight land in your body. Along the way, I share stories from past adventures — including a slower, more adaptive backcountry trip — and reflect on how we might approach this upcoming summer with more intention and support. This episode is an invitation to slow down, notice more, and take one small step toward connection. Timestamps 00:00 — Introducing the coregulation walk 01:00 — Spring light + seasonal energy 02:30 — Noticing as a practice 05:00 — Invitation: what do you want to learn or practice? 06:20 — Walking physically or in imagination 08:30 — Summer Strong + seasonal transition 12:15 — Guided walk begins 13:00 — Finding your pace + feeling your feet 14:40 — Imagining a good listener 15:00 — Sharing what’s on your mind 18:30 — Noticing your environment 20:00 — Finding small delights 21:30 — Storytime: walking + sharing 25:00 — 2022 trip + slowing down 30:30 — Adapting when things don’t go as planned 33:00 — Bear encounter 36:00 — Trust + relationship with nature 38:15 — Moose encounter 41:00 — Summer reflections + intention 42:40 — Future offerings + ideas 44:00 — Check-in: how are you? 45:00 — Grounding + feet 46:00 — Noticing something delightful 47:00 — Sharing awe + connection 50:00 — Closing Resources - Get all the information about Summer Strong here!  Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast

    52 min
  7. Why “Feeling Ready” is a Nervous System State (Not a Prerequisite)

    MAR 26

    Why “Feeling Ready” is a Nervous System State (Not a Prerequisite)

    Show Notes In this episode, I’m recording outside in Alaska during a bright late-March day — walking alongside a creek and letting the environment shape the conversation. From here, I explore the idea of feeling ready — and how readiness is often a nervous system state, not a prerequisite. I share how I moved from feeling tired and foggy into a state where I could record, using small steps like voice noting a friend and going for a walk. This opens into a larger conversation about why we wait to feel ready, how energy is often created through action, and why starting small isn’t a compromise — it’s the strategy. We also explore the tension between the parts of us that want to move forward and the parts that don’t, and how to work with both through a gentle, somatic lens. The episode closes with a short guided practice to help you find a more supportive way to begin. This episode is an invitation to rethink readiness and take one small step forward. Timestamps 00:00 — Walking + orienting to the moment 02:30 — Feeling ready as a nervous system state 05:20 — Seasonal transitions + birthday reflections 08:30 — Summer Strong + timing across seasons 11:45 — Waiting to feel ready 12:50 — Not feeling ready (personal example) 14:30 — Warm-ups + scaffolding 17:00 — Titration: small steps + check-ins 19:50 — Readiness isn’t required 24:30 — Mis-measuring the gap 28:30 — Energy comes after starting 30:00 — Starting small is the strategy 33:20 — Titration + pendulation 36:30 — Trusting yourself without full readiness 39:45 — Transition into practice 42:45 — Guided practice begins 47:45 — “Ready” vs “not ready” parts 52:00 — Supporting the “not ready” part 53:00 — Bringing parts into relationship 55:30 — Closing Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast

    56 min
  8. Practice: Sensory Rest

    MAR 19

    Practice: Sensory Rest

    Show Notes In this episode, I’m sharing a gentle somatic practice recorded during the Spring Equinox — a time when the light is returning and the pace of life begins to pick up again. As we transition out of winter, our bodies may still be craving the slowness, darkness, and reduced sensory input that supported rest during the colder months.   This episode offers a simple, accessible practice for creating moments of sensory rest — even as the external world becomes brighter, busier, and more stimulating. Through supported touch and intentional positioning, we explore how to give the eyes, jaw, and ears a break from their constant work, allowing the nervous system to downshift and receive support. Rather than trying to force relaxation, this practice invites you to notice contact, support, and subtle shifts in the body. As each sensory area is given time to rest, we explore how slowness and ease can emerge naturally when there is less being asked of the system. This episode is an invitation to build small pockets of rest into your day — to remember that your senses don’t always need to be “on,” and that even brief moments of reduced input can offer meaningful nourishment for your nervous system. Timestamps 00:00 — Recording during Spring Equinox & seasonal transitions 02:00 — Why our bodies may crave rest as light and activity increase 03:30 — Setting up for the practice: supporting the head and hands 04:30 — Covering the eyes: creating darkness for true visual rest 07:00 — Noticing the muscles around the eyes soften 09:00 — Expanding awareness to the rest of the body 10:30 — Slowly reintroducing light with eyes closed 11:30 — Supporting the jaw and noticing contact 13:00 — Letting relaxation emerge through attention, not effort 15:00 — The role of the jaw, throat, and communication 17:00 — Transitioning to the ears: cupping and softening 19:00 — Letting the ears rest from listening 21:00 — Noticing habitual effort and allowing new patterns 22:30 — Transitioning out of the practice 23:30 — Reopening the senses धीरे and integrating the experience 24:30 — Carrying the effects of sensory rest into daily life Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast

    25 min
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Exploring nervous system regulation, somatics, strength, and our relationship with nature to build capacity, connection, and possibility.

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