Things I Wish I’d Known with Rachael Welford

Rachael Welford
  • 4.7 (3)
  • Mental Health
  • Updated Biweekly

Inspiring positive change through conversation. Things I Wish I’d Known is a love letter to your younger self. Sharing wisdom about mental health & spirituality that empowers you to live a wildly happy and healthy life.

  1. 2d ago

    83 | What really happens in a sound bath with Ben Miller AKA Zen with Ben

    What happens when sound bathing meets music theory, acoustics and a healthy dose of myth-busting? In this episode, Ben Miller explains why sound baths work best when practitioners understand harmony, rhythm, texture and how sound behaves in a room. He shares how a gong’s inharmonic tones can feel anxiety-inducing when they lack a pattern or “home base”, and why pairing instruments thoughtfully can create a more calming experience. The conversation also explores why intention alone isn’t enough, the nervous system’s response to sustained tones, the need for stronger research, and his belief that the real magic lies in the relationship between notes, rhythm and texture. From burnout and meditation to evidence, creativity and learning to be yourself, this is a thoughtful look at how sound baths can support relaxation and nervous-system regulation, while challenging the mystical claims and lack of evidence sometimes attached to them that can sometimes make them feel inaccessible.  A must listen episode for anyone who delivers, goes to or is considering going to a sound bath or gong bath.    ABOUT THE SHOW: Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, a love letter to a younger you. Host Rachael shares knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health, build self-trust and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. Join us on Instagram or tiktok For more information on Rachael, visit her website www.rachaelwelford.com.    ABOUT BEN: Ben is a musician, soundbath facilitator and educator. Drawing on a lifelong background in music and audio production, he takes a musical and science-informed approach to soundbaths, exploring how harmony, rhythm and resonance can support relaxation and nervous system regulation.  You can connect with Ben on instagram

  2. Oct 1

    82 | Surgical Menopause Changed My Life with Victoria Barber

    In this episode, I speak with Victoria Barber about her journey of discovering she carries the BRCA1 breast cancer gene mutation, undergoing preventative surgeries, and navigating surgical menopause. The conversation centres on grief, body changes, the lack of menopause education and support, and the importance of self-trust and small, compassionate wellness practices during major life transitions. This is a must listen for anyone going through BRCA1 testing and treatment and any women who want to learn more about perimenopause and menopause.    ABOUT THE SHOW: Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health, build self-trust and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. Join us on Instagram or tiktok For more information on Rachael, visit her website www.rachaelwelford.com.    ABOUT VICTORIA: Victoria Barber is the founder of KŌNENKI Wellness, supporting women through perimenopause, menopause and midlife. After losing both parents, receiving a BRCA1 diagnosis and entering surgical menopause at 43, she left a 20-year career in fashion to focus on women’s health. Drawing on her lived experience and training in yoga, meditation, breathwork and menopause coaching, Victoria helps women understand what’s happening in their bodies and find practical ways to feel more supported. You can connect with her on Instagram here

  3. Sep 24

    81 | Rebuilding After Breakdown with Jo Hooper

    In this episode, Jo Hooper shares what happened when relentless ambition and work addiction led to two breakdowns. We talk about the difference between burnout and breakdown, the warning signs Jo missed, and what recovery has looked like for her. We also get into boundaries, self-worth, and how Jo has rethought what success means. This is a must-listen if you’re the person who keeps saying “I’ll slow down after this...” … then somehow there’s always a next thing to do.    ABOUT THE SHOW: Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health, build self-trust and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. For more information on Rachael, visit her website www.rachaelwelford.com.    ABOUT JO: Jo Hooper is a YOLO business coach - you only live once and she helps you live your life, not work it.  After working herself into two breakdowns in corporate, she made her business easy from day one and is on a mission to convince every working person that life is too short to waste it working. www.getwildlyfree.co.uk Join Jo's Free workshop

  4. Sep 22

    New Season Intro

    I’ve been beavering away behind the scenes to bring Things I Wish I’d Known back! Since 2021, Long COVID has made it impossible to keep up with my usual schedule… and honestly, I was gutted. But I’m finally ready to say: I’M BACK, BITCHES!  I didn’t plan a theme for this season because, frankly, I’m not that organised. I simply love giving people the chance to share their stories. But when I listened back, a theme appeared anyway… Everyone had a plan for how life was meant to go, and then life did what life does and lobbed a massive spanner into the works. This season, you’ll hear from: Michelle Obende, who was told she was being made redundant on a Zoom call while on maternity leave, with her baby in her arms. Jo Hooper, who had two breakdowns before turning 31 because she believed success meant working relentlessly. Maddy Alexander-Grout, a neurodivergent and disability advocate who went from £60,000 of debt, no job and no business, to helping ND business owners put themselves out there. Lanre Atijosan, who left corporate life to build something she genuinely wanted. She also runs 100 metres in 12.02 seconds, which is unbelievably impressive. She challenges the whole “rest as resistance” conversation in a way I wasn’t expecting. Victoria Barber, who discovered she carries the BRCA1 gene, went through surgical menopause without a proper aftercare plan and faced redundancy at the same time. And Ben Miller, who became a sound practitioner following his partner’s illness. We talk about the actual craft behind gongs and singing bowls, decibel meters, and why poor technique so often gets blamed on “energy”. These are honest conversations about rebuilding, changing direction and working out who the hell you are when your old life plan no longer fits. Listen to this short season introduction for a taste of what’s coming… and make sure you follow the podcast so you don’t miss the first episode as I have finally got access to my @thingsiwishidknownpod accounts again! Yay!  I have missed you all and I am so glad to be back.

  5. 11/05/2025

    80 Tamu Thomas | Redefining Success and Breaking Free from Burnout

    This episode explores how women can break free from burnout, toxic productivity, and traditional expectations around success. Through conversation between Rachael and Tamu, the discussion focuses on redefining what success means personally, finding harmony (not just balance), honouring your needs without guilt, and taking simple, practical steps—like simplifying routines and setting boundaries—to create a more peaceful, self-cherishing life. ABOUT THE SHOW: Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, with new episodes released regularly. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. For more information on Rachael, visit her website www.rachaelwelford.com. Listen and follow on Spotify or Apple Podcasts.   ABOUT TAMU: Tamu Thomas’s journey is shaped by her honest reflections on work, life, and self-defined success. There were times when she worked too much, pushing herself beyond healthy limits. From these experiences, Tamu learned that life isn’t always about achieving perfect balance but rather finding harmony—accepting that, at times, work may take precedence and, at other times, rest or personal life might take the lead. Now, at 47, Tamu is passionate about helping others redefine success on their own terms, understanding that what fulfills us changes with each stage of life. Through her story, she encourages others to get clear about what success truly means to them in each season of their journey.

  6. 10/29/2025

    79 Abi Adams | Sage Essence: Rethinking Perimenopause for Empowerment

    In today's episode we're joined by the insightful Abi Adams, a movement specialist, hormone cycle expert, and founder of the House of Human Movement. Together, we delve into the importance of emotional awareness, hormonal intelligence, and physical liberation, and Abi shares her journey from her challenging childhood into a world of self-discovery through yoga and movement. With raw honesty and humour, Abi discusses the dynamics of emotional reactions, the significance of embracing our natural cycles, and the empowering wisdom she has unearthed from understanding her own body. Whether you're seeking to understand your hormonal health better, manage emotional responses, or simply embrace the unique rhythm of your life, this episode is packed with insights to enlighten and inspire. Stay tuned for a conversation that promises to deepen your connection with both body and mind. ABOUT THE SHOW: Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, with new episodes released regularly. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. For more information on Rachael, visit her website www.rachaelwelford.com. Listen and follow on Spotify or Apple Podcasts.   ABOUT ABI ADAMS Abby Adams is an educator of Intelligent Movement, with a deep understanding of human emotion shaped by her own lived experience. Growing up in a challenging family environment marked by her parents’ difficult separation, she became highly perceptive and sensitive to the emotions around her. With 25 years of global study across disciplines like kinesiology, bio-movement, hormones, the menstrual cycle, lunar cycles, chakras and archetypes, Abby invites us to move beyond superficial trends and reclaim our personal narrative of wellbeing. Her approach encourages deep self-love, connection and radical choice, wellbeing as it was meant to be experienced emotionally, physically, elementally and uniquely ours. https://www.abiadams.co.uk/

  7. 10/22/2025

    78 Thriving With Chronic Illness: Jess Bruno on Authenticity, Boundaries, and Growing Your Business

    In this episode of "Things I Wish I’d Known," Jess Bruno shares her journey from corporate marketing to running her own business, all while managing life with a chronic illness. She and host Rachael Welford dive into how Jess transformed personal challenges into strengths, the power of authenticity in business, and practical tips for balancing ambition with well-being. The conversation is a candid, inspiring look at embracing imperfection, setting boundaries, and making business (and content creation) genuinely fun, even when life gets tough. ABOUT THE SHOW: Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, with new episodes released regularly. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. For more information on Rachael, visit her website www.rachaelwelford.com. Listen and follow on Spotify or Apple Podcasts. ABOUT JESS BRUNO:  Jess Bruno stumbled into the world of online business almost by accident. With no formal marketing education, she began her career working for various events companies, where she quickly found herself responsible for attracting attendees. Through hands-on experience, Jess learned the ropes of using social media and email to connect with audiences and drive event participation. This unexpected introduction to digital engagement eventually inspired her to launch her own business, proving that curiosity and real-world experience can be just as valuable as formal training. https://jessicabruno.co.uk

  8. 10/15/2025

    77 Rachael Welford | Finding Magic in the Mess: Returning with Honest Stories and Inspiration

    This episode is the heartfelt introduction to the new season, where host Rachael Welford opens up about the challenges of living with long Covid and how it has impacted her ability to produce the podcast. She shares honestly about her struggles, lessons learned around rest and pacing, and introduces the inspiring line-up of upcoming guests—focusing on authenticity, healing, and finding magic even in difficult times.   ABOUT THE SHOW: Things I Wish I'd Known is a podcast that aims to create positive change in your life through conversation, with new episodes released regularly. Host Rachael shares her knowledge, emotions, and laughs, covering everything from mental health, suicide, and spirituality to makeup and skincare. With each episode, Rachael and her guests offer practical advice to help you master your mental health and fall back in love with yourself. Join the conversation by tagging @rachael_welford or @thingsiwishidknownpod on Instagram, TikTok and Facebook. For more information on Rachael, visit her website www.rachaelwelford.com. Listen and follow on Spotify or Apple Podcasts.

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4.7
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3 Ratings

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Inspiring positive change through conversation. Things I Wish I’d Known is a love letter to your younger self. Sharing wisdom about mental health & spirituality that empowers you to live a wildly happy and healthy life.

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