Your 21-Day Somatic Stress Tool Kit Is Here
LESS OVERWHELM: MORE SPACE - MORE CALM - MORE EASE
Finally.
Practical tools that actually work when you ‘just need 5 minutes’.
Not theory.
Not meditation.
Not "just breathe" advice.
These are real tools for real life:
* Nervous system regulation that helps you feel calmer and more in control in 5-10 minutes
* Breathing techniques that don't make you dizzy or spaced out
* Body-based tools with no sitting still required
* Vagus nerve toning, strengthen your built-in calm switch
* Boundary builders for saying no (and yes) without guilt
Practices that work for you anywhere.
No equipment needed.
Almost twice as many women as men experience anxiety...
...and there's a reason for that.
It's not just the hormonal rollercoaster of cortisol, estrogen and progesterone; it's the mental load. The invisible checklist that never stops: Is there food in the fridge? Who's at home for dinner? Sports practices, homework, birthdays, bookings, elderly parents...
This is mostly unpaid and unacknowledged women's work. And when you're also running a business or working in a job that requires mental agility? No wonder you're overwhelmed.
The tightness in your chest, the insomnia, the restlessness? This is the language of a body stuck in stress patterns.
You've put everybody else's needs first for so long that it’s hard to know what you need.
“Our bodies communicate to us clearly and specifically,
if we are willing to listen”
I hear these stories day after day
(and I’ve lived them myself):
You're permanently exhausted but can't sleep long enough to make a difference.
You wake feeling anxious at 4am - and it feels like you're plugged in. There's a background vibration that doesn’t let you relax.
If you try to rest during the day, your mind won’t let you switch off; there’s a sense you forgot something important or that life is about to go wrong.
The low-grade hum of anxiety is always waiting when you finally sit down in the evening. So you scroll through ‘bad news’ or social media or lose even more sleep watching back-to-back episodes of Ted Lasso.
But there's nothing 'wrong' with you, your stress response is stuck in 'survival'.
Modern life as a woman simply has way too much going on and we need tools to support ourselves and create more space - both mentally and physically. And it’s crucial that we have tools to be able to process stress when going to the gym simply isn’t working.
We're socialised to be nice, to be good, to take care of others.
And no matter how much you achieve, there's an inbuilt sense of it not being quite enough.
What is Somatic Healing?
Somatic healing works directly with your body's wisdom rather than trying to think your way to solutions or fix problems.
Unlike traditional talk therapy that focuses on the mind, somatic practices recognise that trauma and stress live in the body – in tight shoulders, shallow breathing, and that knot in your stomach.
Through gentle movement, sound, breathwork, and body awareness exercises, you learn to release stored tension and rewire your nervous system.
Instead of analysing why you feel anxious, you gently teach your body how to feel safe again through practice.
By tuning into physical sensations and gently shifting them, you can create lasting change from the inside out with no need to relive painful memories or understand every detail of your past.
Created by Somatic therapist Fiona Smith, who's spent 25 years helping women go from “burned out” or "barely coping" to "actually enjoying life again."
Every single tool is tried and tested and they work - I use them myself daily and teach them to all my 1:1 clients.
Fiona L Smith
Why You Need This Toolkit Now
If you don't know how to regulate your Nervous System and reduce stress, you're going to burn out.
Fact.
When we don't have tools to support us beyond a glass of wine and Netflix, our mental and emotional health suffers.
As a parent - being able to regulate your Nervous System enables you to provide a safe container for both you and your children; their system wires to you, and whether you’re calm or stressed - their body KNOWS, no matter what you SAY.
You need ways to regulate and create space if you run a business or if you’re a leader so you can focus, think creatively and make good decisions.
You need tools to support your Nervous System through peri-menopause and beyond. Cortisol, the stress hormone, takes precedence over vital oestrogen; when those hormones start fluctuating, you NEED these tools to return to calm and ease already on board.
These tools will serve you well in a world of constant information and external pressures.
These practices fit into whatever is happening in your life - they’re not another thing for your to-do list.
21 days to reconnect to your body, your soul, your spirit,
and what really brings you joy.
Start in your own time, repeat as often as you need
and use them for life.
Weekly Breakdown
of the Somatic Stress Tool Kit
Week One: Creating Safety in the System
When your body's been on high alert for years, we start here.
Day 1: One-Minute Pause
Day 2: Orientation to Here & Now
Day 3: Stroking - Presence Through Touch
Day 4: Pushing - Feeling the Boundary
Day 5: Butterfly Hug | Self Hug
Day 6: Tension-Release Exercise
Day 7: Pandiculation & Following Impulse
Week Two:
Toning the Vagus Nerve
When your body's been on high alert for years, we start here.
Day 8: Glimmer Walk -
Day 9: Vagal Toning with Voo
Day 10: Humming - The Bee Breath
Day 11: Vagus Nerve Release
Day 12: Cold Exposure
Day 13: Calm Heart Breath
Day 14: Play and Laughter
Week Three:
The Capacity of your ‘Container’
Making calm your new normal, not a special occasion.
Day 15: Straw Breathing
Day 16: Practising No (to create space for Yes)
Day 17: Vagus Nerve Yoga
Day 18: Deep Rest
Day 19: Spontaneous Movement
Day 20: Grounding through the Feet: self massage
Day 21: Singing and Chanting
Each tool is presented clearly as a video or audio practice,
with an easy step-by-step explanation of how, when and why this works.
I am about half way through the course and l have been practicing the techniques as l go along.
I have found it very helpful to learn how to de-stress and relax.
Thank you so much for creating this , it's just what I needed and l look forward to continuing
Sharon, Copenhagen
Why 21 Days?
Sustainable change requires consistency. Daily practice sends your NERVOUS SYSTEM messages of calm, safety, and agency – shifting you from habitual stress responses to healthier, more empowering patterns.
Bonuses
Nervous System Essentials – Video and PDF explaining polyvagal theory basics and the ‘WHY’ of these practices
Nervous System Tracker – Monitor your state
Progress Wheel – Track your transformation
With over 25 years' experience of working with the body-mind, Fiona L Smith is a Somatic Experiencing Practitioner and ICF Trauma-Informed Leadership Coach who helps people shift from survival to thriving.
Combining NERVOUS SYSTEM science with practical somatic tools, she guides clients to release stuck stress patterns and rediscover their sense of connection, ease & joy.
Her approach is grounded, compassionate, and refreshingly practical – because you're not broken, your NERVOUS SYSTEM just needs gentle support to find its way back to ease.
Qualifications
ICF Trauma-informed Somatic leadership Coach
Somatic Experiencing Practitioner (SEP)
SSP (safe & Sound Protocol) Provider
Thai Massage Therapist and Teacher
Myofascial Release Therapist
RYT Yoga Teacher
Are you Ready to Actually Feel Some Space & Ease Again?
You've tried everything else.
Wine.
Gym.
Apps.
Talk therapy.
"Self-care" that feels like work.
This is different.
These are tools that work in your real life - between school runs, meetings, and meltdowns (theirs and yours) to create safety, ease and choice in your body.
Get instant access to:
✓ All 21 daily tools (lifetime access)
✓ Video & audio guides from Fiona
✓ Nervous System Tracker
✓ Progress Wheel
✓ The manual we should all have been given at birth
One-time payment for life: £27
That's less than the price of a yoga class - and you get to use these tools again and again as a toolkit for life.
Start when you're ready and begin to create more ease, space, calm and resilience in your life. Choose YOUR life, today.