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In this episode, Veronika from Nourish by V guides you through a calming triangle breathing practice — a simple, downregulating breath designed to help settle the nervous system and create space for clarity and release. Triangle breathing follows a steady rhythm: inhale for three, pause for three, exhale for three. This gentle pattern helps slow the breath, soften the body, and support the shift out of fight-or-flight and into a calmer state. This practice is especially supportive if you’re feeling overwhelmed, overstimulated, or running on stress. Even five to ten minutes can make a meaningful difference. You’ll be guided with gentle drumming to support the inhale and exhale, with moments of stillness in the pause. You’re invited to move at your own pace, listen to your body, and rest where you need to. Find a comfortable seated position, or lie down with your upper body slightly elevated, and allow yourself this time to simply breathe and be. Connect with V at www.nourishbyv.com or on Instagram @nourishbyv to explore yoga, sound healing, and wellbeing practices. Music from #Uppbeat https://uppbeat.io/t/tranquilium/bright-halo License code: EQSOXNAP35PZFLCI

In this guided Yoga Nidra practice, V gently leads you into a state of deep rest, where the body relaxes while the mind remains quietly aware. Often described as yogic sleep, Yoga Nidra supports the nervous system, encourages emotional and mental release, and helps you shift from doing to simply being. You are invited to find a comfortable position that suits your body, whether lying down or seated, and to create a safe, nurturing space for yourself. Through body awareness, breath, intention setting and visualisation, this practice helps you connect with your heart centre, calm the mind, and rest deeply. This episode is suitable for listening at any time of day, whether you need to unwind, reset, or prepare for sleep. There is nothing to achieve and nowhere to go, just an opportunity to slow down, soften, and receive rest. Connect with V at www.nourishbyv.com or on Instagram @nourishbyv to explore yoga, sound healing, and wellbeing practices. Music from #Uppbeathttps://uppbeat.io/t/tranquilium/bright-haloLicense code: EQSOXNAP35PZFLCI

In this solo episode, V answers a simple question: what is Yoga Nidra. Often called yogic sleep, Yoga Nidra is a guided practice that rests the body while keeping the mind quietly aware. V explains how it works with stages of awareness, why comfort and safety matter, and how the practice supports pratyahara, the turning inward of the senses. She shares practical ways to set up, whether lying down in savasana, on your side, or seated, and why intention and breath help you receive the practice. Yoga Nidra can be used at night, in the morning, or whenever you need to reset. It helps regulate the nervous system, encourages deep relaxation, and supports emotional and mental healing. If you have never tried Yoga Nidra before, this episode is an invitation to slow down, release expectation, and experience deep rest. Connect with V at www.nourishbyv.com and on Instagram @nourishbyv. This podcast is recorded and edited by Creative Content Studio https://www.creativecontentstudio.co.uk

In this immersive sound healing experience, V invites you to slow down, close your eyes, and surrender to the healing vibrations of her crystal singing bowls. Each bowl represents one of the body’s seven energy centres (chakras), from the base of the spine to the crown of the head, helping to balance energy, calm the mind, and restore harmony. Let the sound travel through your body as you reconnect with your breath, release what no longer serves you, and remember your strength, beauty, and power. This episode is perfect for meditation, relaxation, or before sleep. It is an invitation to be still, breathe deeply, and let go. In this sound journey, you will experience the healing vibrations of pure quartz crystal bowls, chakra alignment through sound frequency, gentle affirmations for self-love and empowerment, and a deep sense of relaxation and nervous system release. Connect with V at www.nourishbyv.com or on Instagram at @nourishbyv or Facebook at https://www.facebook.com/nourishbyv/.

In this solo episode, V explores the ancient and powerful practice of sound healing — a modality that uses vibration, frequency, and intention to calm the mind and restore balance to the body. She shares her personal journey from first discovering sound baths to becoming a qualified crystal bowl sound healer, and explains how sound can help release stored emotions, soothe the nervous system, and support your healing journey. Learn what to expect in a sound healing session, how to approach it with an open mind and open heart, and why energy, breath, and intention play such a vital role in finding inner peace. Whether you’re curious about sound baths or looking for new ways to nurture your wellbeing, this episode offers a beautiful introduction to the power of sound. Connect with V at www.nourishbyv.com and on Instagram https://www.instagram.com/nourishbyv/ and Facebook ⁠https://www.facebook.com/nourishbyv/ for yoga, sound healing, and wellbeing events in Berkshire. This podcast episode is recorded and edited by Creative Content Studio https://www.creativecontentstudio.co.uk

This is a beautiful meditation travelling through your entire body, connecting with every single part of your body which connects which individual chakra colours. If you enjoy a visualised meditation then this meditation is for you. Instagram: https://www.instagram.com/nourishbyv/ Facebook: https://www.facebook.com/nourishbyv Website: https://www.nourishbyv.com/

Another episode of series 2 of Nourish NOT Punish with V podcast is on and this time I am talking to a doTERRA essential oils wellness advocate Jo Merrett.  Jo teaches short classes and one-to-ones in Surrey or at classes hosted by those interested, in their own homes for their friends or family. The classes cover the basics of using doTERRA CPTG Oils in a safe and enjoyable way, how the top ten oils can be your first aid kit, and help support emotional well-being and physical health. They can also be used in other practices like yoga. She educates how the powerful, potent oils are produced from plants grown globally, in an ethical, co-sourced environment, can be used in everyday situations: thousands of people worldwide have turned to doTERRA to help care for themselves and their families, to improve their general well-being and best of all, to solve persistent health problems where modern, conventional medicine has failed them. In this episode, we have talked about, how doTERRA essential oils helped Jo and others with their wellbeing. I have started using doTERRA oils myself and I love them so much, especially when I feel anxious, sleepless when I am teaching or practicing for my yoga course. Here are the show notes of our episode today:  And you can find Jo and her amazing knowledge on her social channels: https://www.nourishkitchenbyv.com/doterra-essential-oils-and-how-they-can-support-our-wellbeing/ Jo's Facebook: https://www.facebook.com/jo.merrett1 Jo's Instagram: https://www.instagram.com/sleep.energy.walkrunlift/

The 2nd series of Nourish NOT Punish with V podcast is back and in today's episode of series 2, I am talking to a beautiful lady called Luise Wythe. I have been following Luise for a while and I thought that her story needed to be shared with other women out there.  Through our conversation, Luise has opened up about her endometriosis which is a chronicle illness that she has been battling since a young age. Her story is fascinating and I know that many women out there will relate to it too. We have talked about the following: We have talked about how it all started for Luise and what type of symptoms she started noticing with her body.  Here are the show notes of our episode today: https://www.nourishkitchenbyv.com/endometriosis-and-how-it-can-impact-our-lives/ Luise's Instagram: https://www.instagram.com/luise_wythe/

In this sixth episode of Nourish NOT Punish with V podcast, I am talking to my lovely friend Colline Watts. Colline is a cafe owner and business woman based in Newbury. She is a mother and l wife who has brought her passion for cooking for her family and friends to her local community. Colline is lucky enough to call Newbury and Zimbabwe home, having spent an equal amount of her life in both places. So she aims to support local suppliers and small businesses from both of these places. We have talked about how she finds time to have time for herself whilst running a busy business, being mummy, and wife. We also touched base on the Black Lives Matter movement which happened back in June and it was great to hear Colline opening up about her thoughts. If you want to find out more about Colline and her amazing cafe, cakes, and upcoming projects then you can connect with her through his social media and website. You can find the full show notes here:  Colline's Website: https://collineskitchen.com/ Facebook: https://www.facebook.com/collineskitchen/ You can follow us both on our Instagram accounts: @collineskitchen and @nourishkitchenbyv

In this fifth episode of Nourish NOT Punish with V podcast, I am talking to a fellow group fitness instructor Rich George.  After getting hooked on fitness classes a few years ago, Rich decided to train as an instructor and has developed another passion for creating memorable group exercise experiences. He teaches a range of fitness classes, all with the aim of encouraging people to work hard, have fun, and feel good about exercising together! We have talked about how fitness impacts our wellbeing including mental health. We also touched the base on what we would recommend to anyone who is completely new to the fitness world and how to focus on their own progress and journey.  If you want to find out more about Rich and his group fitness online program then you can connect with him through his social media and website. You can find the full show notes here: https://www.nourishkitchenbyv.com/ep5-how-fitness-impacts-our-wellbeing/ RicherFit Website: https://www.richerfit.com/ You can follow us both on our Instagram accounts: @richerfit and @nourishkitchenbyv

Sarah is a skin blogger who is very much open about her acne journey. She creates informative content through her Instagram and YouTube platforms. She is very open with her acne community and she is there to help others who feel completely lost when it comes to their own skin challenges. We have talked about, how to look after the skin. Also, we have touched the based on how skin journaling may help you to discover some of the triggers and help you to figure out what works and what doesn't. If you want to find out more about Sarah and what she is doing, you can connect with her through her social media including YoutTube or her website. You can find the full show notes here: https://www.nourishkitchenbyv.com/ep4-how-can-acne-affect-us-and-our-mental-health/ Creator of the Skinstory journal: https://www.skinstory.love YouTube: Sarah Perkins You can follow us bot on our Instagram accounts: @sarah_skinstory and @nourishkitchenbyv

In this third episode of Nourish NOT Punish with V podcast, I am talking to Registered Nutritional Therapist Ewelina Sadzik.  She believes that whilst painful periods are common – they are not normal! Through her work with one-to-one clients and by sharing her knowledge with her online community, she empowers women with a better understanding of their bodies, what’s normal and what they shouldn’t be putting up with. Ewelina addresses women’s health by getting to the root cause of their problems, comprehensively and holistically addressing underlying issues as opposed to superficially treating symptoms. This means looking at female bodies as a whole, considering their digestive, hormonal, and skin health, but also lifestyle and mindset. You can find full show notes of this episode here: https://www.nourishkitchenbyv.com/ep3-menstrual-health-and-how-it-impacts-womens-health/ Website: https://ewelinasadzik.com Facebook: https://www.facebook.com/groups/womenshealthandnutrition/ You can follow us both on Instagram @ewelinasadzik_nutrition and @nourishkitchenbyv

In this second episode Nourish NOT Punish with V podcast, I am talking to NHS Doctor and Health & Life Coach Christie Lewis.  Dr. Christie became a Health & Life Coach after she became hugely frustrated as a GP only having 10 minutes in a consultation to get to the root cause of people’s problems. Having also received Coaching herself after experiencing burnout, she realised the true power of Coaching in helping you to make positive changes to your health and overall wellbeing. She has extensive knowledge and expertise in the areas of Health, Wellbeing, Sleep, Stress, Anxiety & Burnout. We have talked about the importance of sleep and how the lack of sleep may affect our overall wellbeing. We have also touched on how what we eat may affect our sleep quality.  You can find full show notes of this episode here: https://www.nourishkitchenbyv.com/ep2-how-sleep-deprivation-may-affect-our-wellbeing-with-dr-christie-lewis/ Website: www.doctorchristielewis.com Email: [email protected] You can follow us both on Instagram @doctorchristielewis and @nourishkitchenbyv

In this first episode of Nourish NOT Punish with V podcast, I will be talking to Josephine Brooks a creative business coach whose mission is to help creative business owners build a business that enables them to live the holistic lifestyle they ache for, by helping them find clarity around the lifestyle and business they want to crate and plan out the steps to making it a reality. Josephine is very much opened about her mental health challenges which she dealt with before setting up her own business and in this episode, we have talked about how the mental health challenges started, what is her coping mechanism now, and how to overcome it whilst building your own business. It was such a powerful episode full of interesting tips. You can find full show notes of this episode here: https://www.nourishkitchenbyv.com/ep1-how-to-build-business-with-mental-health-challenges-with-josephine-brooks/ Register for Josephine's 'Design Your Holistic Lifestyle Mini-Course' You can follow us both on Instagram @JosephinePBrooks and @nourishkitchenbyv

In this trailer, you will hear why I have decided to set up my new Nourish NOT Punish with V podcast. I want you to feel empowered when listening to every single episode and start realising how beautiful and incredible you actually are. My first episode will be launching in JUNE and I can't wait for you to subscribe and join me on this amazing journey.