Coregulation Conversations

Sarah Histand
  • 5,0 (15)
  • SAÚDE MENTAL
  • DUAS VEZES/SEMANA

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

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

    HÁ 6 DIAS

    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
  2. Play as a Resource, Not an Escape

    9 DE ABR.

    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
  3. A Coregulation Walk

    2 DE ABR.

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

    26 DE MAR.

    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
  5. Practice: Sensory Rest

    19 DE MAR.

    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
  6. Nature + Nervous Systems in the City

    12 DE MAR.

    Nature + Nervous Systems in the City

    Show Notes In this episode, I’m recording from Central Park in New York City during a training weekend — my first real visit to the city. As someone who lives in Alaska and is deeply connected to wilderness environments, being in such a dense urban landscape sparked curiosity about how our nervous systems interact with city life and where nature fits into that experience.   This episode explores how we can support our nervous systems in urban environments by intentionally noticing moments of sensory nourishment and connection with the natural world. Through reflections from a rainy walk in the park, I explore practices like orienting through the eyes, seeking out “micro-nature,” and allowing small moments of delight to land in the body. I also explore a series of open questions about how our bodies relate to different environments — from long sight lines and horizon views to the experience of walking on uneven ground. Together we consider how evolution, personal experience, and modern life might all shape what helps our nervous systems feel most settled. This episode is an invitation to experiment with your own sensory awareness: noticing where your senses constrict or expand, what environments help your body soften, and how even small encounters with nature can support regulation and connection — no matter where you live. Timestamps 00:00 — Recording from New York City & first impressions 02:00 — Growing up in small-town Alaska and adjusting to city environments 04:30 — Orienting through the eyes & noticing sensory pleasure 07:00 — Why delight and pleasant sensory cues nourish the nervous system 09:00 — Sensory constriction and overwhelm in urban environments 12:00 — Opening the senses intentionally in the city 14:00 — Long sight lines, horizon views, and nervous system settling 17:00 — Evolution vs. lifetime adaptation in different environments 21:00 — Exploring how built environments affect regulation 23:00 — Walking in cities vs. walking on uneven natural ground 27:00 — The role of feet, balance, and the vestibular system 30:00 — Relating to the land through movement and sensation 33:00 — Co-regulation with the natural world 36:00 — Discovering “micro-nature” in urban environments 39:00 — Noticing small moments of beauty and letting them land 41:00 — Questions to explore in your own environment 43:00 — Accessibility, paved paths, and bridges into nature 45:00 — Closing reflections from Central Park Resources:  Here are the articles I mentioned from Jeron Joseph - the person displaced by Typhoon Halong last October.  An ‘orchestra from Hell’: A firsthand account of the Halong flood 'A whole new concrete jungle': A typhoon evacuee lands in urban Alaska. Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast

    45 min
  7. Practice: Stability in Times of Change

    5 DE MAR.

    Practice: Stability in Times of Change

    Show Notes In this episode, I’m recording from snowy Alaska during the early days of March — a time when the light begins returning quickly after the long winter darkness. Seasonal transitions can bring a surprising amount of activation to the nervous system as the body adjusts to changing rhythms and the anticipation of what’s coming next.  This episode offers a gentle somatic practice for finding stability inside times of change. Through orienting to the present moment, noticing sensory resources, and exploring how the body relates to past, present, and future, we experiment with ways to support the nervous system when things feel uncertain or in flux. Using the image of kelp rooted in the ocean — anchored at its base while moving fluidly with the currents — this practice explores how stability and flexibility can exist together. We also reflect on how resilience in nature often comes through connection, reminding us that we don’t navigate change alone. This episode is an invitation to find a stable base inside yourself while allowing movement and adaptability as life shifts around you. Timestamps 00:00 — Returning from travel & recording from snowy Alaska02:00 — Seasonal transitions and the rapid return of light05:00 — Why times of change can feel destabilizing for the nervous system07:00 — Anxiety as a signal of future-oriented activation09:00 — Beginning the practice: orienting to the present moment12:00 — Noticing sensory resources and sources of support14:00 — Exploring past, present, and future through body positioning17:00 — Leaning back into the nourishment of past seasons19:00 — Finding center in the present moment20:00 — Leaning forward into anticipation of the future22:00 — The kelp metaphor: rooted and moving with the current26:00 — Stability through flexibility and spinal movement28:00 — Resilience in nature: trees, architecture, and adaptability30:00 — Co-regulation, ecosystems, and the “forest” of community32:00 — Closing reflections on stability and moving through change Submit your questions for the Q&A [here] Photos and links from this episode:www.mindandmountain.co/podcast

    33 min
  8. Internal Safety as an Antidote to Perfectionism

    26 DE FEV.

    Internal Safety as an Antidote to Perfectionism

    Show NotesIn this episode, I’m recording from Villa de Leyva, Colombia — sitting beside a waterfall in the Andes as I reflect on internal safety as an antidote to perfectionism. What began years ago as a drive to perform, achieve, and avoid mistakes has slowly transformed through somatic work, entrepreneurship, and lived experience into something much softer: a growing capacity to feel safe even when I’m imperfect. I share stories from my early twenties living in Colombia, where my perfectionism showed up through language — studying hard, avoiding mistakes, and feeling intense shame when I got something wrong. Returning now, decades later, I notice how different it feels to speak imperfect Spanish from a body that no longer equates mistakes with danger. Through the lens of nervous system work, I explore how perfectionism often develops as a strategy to manage activation and vulnerability — and how building internal safety can begin to uncouple “mistake” from “shame.” This episode is an invitation to gently untangle the places where your body may still believe that being perfect is what keeps you safe. Together, we explore how orienting to support, practicing co-regulation, and accumulating small moments of safety can soften protective patterns over time — allowing more freedom, play, and growth in the process. Timestamps00:00 — Recording from Colombia & orienting to place03:00 — Returning to a formative chapter of life06:30 — A guided pause: noticing support and safety cues09:30 — Perfectionism as a nervous system strategy13:30 — Early achievement, shame & language learning17:00 — Entrepreneurship, grad school & breaking perfectionism21:00 — Mistakes as information rather than identity23:30 — Building internal safety through somatic practice26:00 — How safety changes the experience of imperfection28:30 — Untangling over-couplings between mistakes & shame30:00 — Closing reflections from the waterfall Submit your questions for the Q&A [here] Photos and links from this episode: www.mindandmountain.co/podcast

    31 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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