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In this episode of No Stress, host Abigail Ireland speaks with Xnthony—performance artist, writer and producer Anthony Keigher—about creativity, stage fright, resilience and learning to stay true to yourself when the world asks you to fit in. Growing up in rural Roscommon, Ireland, Xnthony learned early what it felt like to be an outsider. As an adopted, queer and deeply creative child, he experienced bullying and exclusion, but those experiences also shaped his perspective, his instincts and the work he now makes. Together, Abigail and Xnthony explore the reality behind creative success: from one-star reviews and imposter syndrome to acclaimed musicals and five-star productions. He shares why resilience is less about never struggling and more about holding on long enough for your work, confidence and audience to catch up. Xnthony also speaks honestly about the intensity of stage fright, the ways he once used alcohol to numb stress, and the self-awareness that helps him recognise when his nervous system is overloaded. He explains his idea of “diet reality”—the distorted, overly sensitive state that can come with pressure—and why rest, therapy, boundaries and creative safety rails matter. This episode is for anyone who feels different, is navigating self-doubt, experiences performance anxiety, or is trying to create a life that feels more authentic and less driven by comparison. ⸻ Listen If You Want To ✓ Turn difficult experiences into creative strength ✓ Navigate stage fright, self-doubt and performance anxiety ✓ Build resilience after criticism, rejection or failure ✓ Recognise when stress is affecting how you read the world ✓ Create better boundaries around high-pressure work ✓ Stop comparing your path with everyone else’s ⸻ About Xnthony Xnthony is the performance name of Anthony Keigher, an Irish performance artist, writer and producer. His work spans musical theatre, cabaret and live performance, often exploring identity, history, queerness and belonging through sharp humour and pop-inflected storytelling. He is the co-creator of the award-winning Oliver Cromwell Is Really Very Sorry and the writer behind Lourdes! The Musical! Resources & Links Host: Abigail Ireland https://www.linkedin.com/in/abigailireland/ https://www.understandingperformance.com/ Guest: Xnthony https://www.xnthony.com/ Learn more about nervous system regulation: Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/ Use code NOSTRESS for 10% off. Follow No Stress for more conversations on stress, recovery and resilience. This episode is for general information only and is not a substitute for personalised medical advice. If you are concerned about your symptoms, speak with a qualified healthcare professional. #Resilience #Creativity #StageFright #PerformanceAnxiety #SelfAwareness #MentalHealth #StressManagement #Pulsetto #NoStressPodcast

In this special episode of No Stress, host Abigail Ireland is joined by Pulsetto co-founder Povilas Sabaliauskas and health coach Jenny Jones, better known as BiohackerBlondie, to explore Pulsetto FIT X—the next generation of Pulsetto’s stress-fitness ecosystem. Povilas shares why FIT X was built and what has evolved: improved comfort, more adaptive stimulation, intelligent contact sensing, redesigned electrodes and a more connected app experience. Together, they explore what it means to train stress resilience—not by avoiding stress altogether, but by helping the body return to a calmer, more regulated state after it. Jenny shares how she uses Pulsetto alongside wearable data to support her stress and sleep routine, particularly during busy periods, travel and conferences. The conversation also explores why consistency matters more than one-off wellness fixes, how data can make health routines more personal, and where vagus nerve stimulation may fit within a broader approach to wellbeing. This episode is for anyone curious about Pulsetto FIT X, stress fitness, wearable data, or building a more consistent recovery practice in everyday life. ⸻ Listen If You Want To ✓ Discover what is new in Pulsetto FIT X ✓ Understand the idea of stress fitness and nervous-system training ✓ Learn how consistency can support stress recovery ✓ Explore how wearable data can inform your wellbeing routine ✓ Find practical moments to make recovery part of your day ✓ See how FIT X fits into a wider, realistic approach to health ⸻ About Povilas Sabaliauskas Povilas Sabaliauskas is the co-founder of Pulsetto and a neuromodulation specialist focused on making nervous-system support more accessible in everyday life. His work brings together consumer technology, research and product development to create tools that support stress resilience, sleep and recovery. About Jenny Jones Jenny Jones, known as BiohackerBlondie, is a health coach and wellness advocate who explores personalised approaches to health optimisation. Through her coaching, content and podcast, she shares practical insights on testing, recovery, nutrition, sleep and sustainable wellbeing. Resources & Links Host: Abigail Ireland https://www.linkedin.com/in/abigailireland/ https://www.understandingperformance.com/ Guest: Povilas Sabaliauskas https://lt.linkedin.com/in/povilas-sabaliauskas/ Guest: Jenny Jones — BiohackerBlondie https://www.biohackerblondie.com/ https://www.instagram.com/biohackerblondie/ Learn more about Pulsetto FIT X and nervous system regulation: https://uk.pulsetto.tech/ Use code NOSTRESS for 10% off. Follow No Stress for more conversations on stress, recovery and resilience. This episode is for general information only and is not a substitute for personalised medical advice. If you are concerned about your symptoms, speak with a qualified healthcare professional.

In this episode of No Stress, host Abigail Ireland speaks with wilderness guide, survivalist and resilience coach Megan Hine about what the wild can teach us about staying calm, thinking clearly and recovering when life feels overwhelming. After decades leading expeditions and film crews through some of the world’s most demanding environments, Megan has seen first-hand how people respond when they believe they are under threat. She shares the simple technique she uses to interrupt panic—STOP: Stop, Think, Observe, Plan—and explains why it works just as well for a stressful email as it does when you lose your way on a mountain trail. Together, Abigail and Megan explore the difference between stress and excitement, why burnout recovery can take longer than we expect, and how our need for community is deeply wired into our biology. Megan also reflects on the power of nature, the impact of our inner and outer landscapes, and the small doses of discomfort that help build resilience over time. From a close encounter with lions in the desert to the everyday stressors of screens, pressure and constant stimulation, this conversation is a reminder that resilience is not about never feeling stressed. It is about learning how to pause, adapt and make room for recovery. This episode is for anyone who feels overwhelmed, wants to build greater stress tolerance, or is looking for practical ways to feel calmer, clearer and more connected. ⸻ Listen If You Want To ✓ Stay calm and think clearly under pressure ✓ Use the STOP method to interrupt panic and reactivity ✓ Understand the difference between stress and excitement ✓ Recognise the signs of burnout before they build up ✓ Build resilience through manageable challenges and recovery ✓ Use nature and community to regulate your nervous system ⸻ About Megan Hine Megan Hine is a wilderness guide, survivalist, expedition leader, TV producer and resilience coach. For more than 20 years, she has led teams and film crews in remote environments around the world, translating lessons from survival, risk and human behaviour into practical tools for everyday life. With a background in psychology, Megan explores how we can understand our inner landscape, build resilience and lead with clarity in uncertain conditions. She is the author of Mind of a Survivor. Resources & Links Host: Abigail Ireland https://www.linkedin.com/in/abigailireland/ https://www.understandingperformance.com/ Guest: Megan Hine https://meganhine.com/ https://www.instagram.com/megan_hine/ Learn more about nervous system regulation: Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/ Use code NOSTRESS for 10% off. Follow No Stress for more conversations on stress, recovery and resilience. This episode is for general information only and is not a substitute for personalised medical advice. If you are concerned about your symptoms, speak with a qualified healthcare professional. #StressResilience #StressManagement #BurnoutRecovery #NervousSystem #NatureTherapy #Resilience #Pulsetto #NoStressPodcast

In this episode of No Stress, host Abigail Ireland speaks with Tommy Ludgate, singer, songwriter, vocal coach and confidence coach, about confidence, communication and how to stay grounded when all eyes are on you. Whether it is a presentation, a difficult conversation, asking for a pay rise or stepping onto a stage, many of us know the feeling of nerves taking over. Tommy explains why confidence is not something we are simply born with, it is a skill built through preparation, repetition and learning to trust our own voice. Tommy shares her story of forgetting the lyrics during a school performance and standing silently in front of the whole auditorium. While the moment felt huge at the time, it taught her an important lesson: mistakes are survivable, the audience notices less than we think, and resilience grows when we keep showing up. Together, Abigail and Tommy explore the connection between the voice and the nervous system, why stress can make the voice shaky or constricted, and what to do when panic begins to take over. They also discuss the difference between our inner critic and our authentic inner voice and why speaking from what we truly believe makes communication feel easier and more natural. Tommy shares simple practical tools, including deeper breathing, preparation, visualisation and a short humming exercise to help calm the body, warm up the voice and reconnect with yourself before an important moment. This episode is for anyone who wants to speak up more confidently, feel calmer under pressure, or stop letting perfectionism and self-doubt hold them back. ⸻ Listen If You Want To ✓ Feel more confident in meetings, presentations and difficult conversations✓ Understand why your voice changes when you feel stressed or nervous✓ Learn how to recover when you make a mistake in front of others✓ Quiet the inner critic and speak more authentically✓ Use simple breathing and humming techniques to feel more grounded✓ Prepare for high-pressure situations without trying to be perfect ⸻ About Tommy Ludgate Tommy Ludgate is a singer, songwriter, vocal coach and confidence coach. Drawing on her experience as a performer and coach, she helps people connect with their inner voice, communicate with greater confidence and use their voice as a tool for self-expression, calm and connection. Resources & Links Host: Abigail Irelandhttps://www.linkedin.com/in/abigailireland/https://www.understandingperformance.com/ Guest: Tommy Ludgate https://tommyludgate.com/ Learn more about nervous system regulation:Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/ Use code NOSTRESS for 10% off. Follow No Stress for more conversations on stress, recovery and resilience. This episode is for general information only and is not a substitute for personalised medical advice. If you are concerned about your symptoms, speak with a qualified healthcare professional. #Confidence #PublicSpeaking #Communication #StressManagement #NervousSystem #VagusNerve #SelfTrust #Pulsetto #NoStressPodcast

Resilience Is Built in the Moments You Never Want   In this episode of No Stress, host Abigail Ireland speaks with Akil Hunte, a multi-award-winning lawyer, personal development consultant, spoken word poet and social entrepreneur, about resilience, adversity and how to build a life with purpose.   Growing up in West London in a single-parent household, Akil learned early from the example set by his mother and older brother. He also faced experiences that would shape his outlook for years to come—from being hit by a car at 15 to witnessing the Grenfell Tower fire from close by.   Together, Abigail and Akil explore why difficult experiences do not follow a neat timeline, how to notice when you may be avoiding something that needs processing, and how small, courageous conversations can help us build deeper connection over time.   Akil shares the practices that help him protect his energy and train resilience: deliberately booking time away, being selective about the information he consumes, setting physical challenges and choosing environments that stretch his sense of what is possible. He also reflects on success, authenticity and why the people around us can amplify both our mindset and our opportunities.   This episode is for anyone navigating a challenging season, feeling pressure to keep achieving, or looking for practical and compassionate ways to build resilience without losing themselves along the way.   ⸻   Listen If You Want To   ✓ Build resilience after difficult or life-changing experiences   ✓ Recognise when avoidance may be masking something deeper   ✓ Have more honest, courageous conversations   ✓ Protect your energy and make time to recharge   ✓ Define success on your own terms   ✓ Find the people and environments that help you grow   ⸻   About Akil Hunte  Akil Hunte is a multi-award-winning lawyer, personal development consultant, spoken word poet, social entrepreneur and diversity speaker. Raised in West London, Akil uses his lived experience and professional background to speak on resilience, mindset and helping the next generation realise their potential. He is the first Nottingham Trent University student to win the Dean’s Award in two consecutive years, was named the university’s Outstanding Alumnus in 2023, and has been recognised as a Rising Star in the Legal 500 ESG Awards. Through his speaking, consultancy and community work, Akil creates opportunities for others and champions authentic leadership.   Resources & Links   Host: Abigail Ireland   https://www.linkedin.com/in/abigailireland/   https://www.understandingperformance.com/   Guest: Akil Hunte  Learn more about nervous system regulation:   Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/   Use code NOSTRESS for 10% off.   Follow No Stress for more conversations on stress, recovery and resilience.   This episode is for general information only and is not a substitute for personalised medical advice. If you are concerned about your symptoms, speak with a qualified healthcare professional.   #Resilience #StressManagement #MentalHealth #PersonalGrowth #Leadership #NervousSystem #Pulsetto #NoStressPodcast

Use code NOSTRESS for 10% off. In this episode of No Stress, host Abigail Ireland speaks with writer, health coach and menopause advocate Elizabeth Joseph, better known as The Menopause Guinea Pig, about the connection between menopause, stress and the nervous system. After spending two years struggling with unexplained pain, brain fog, anxiety and a loss of joy, Elizabeth feared she might have early-onset dementia or an autoimmune condition. When she finally discovered that her symptoms were linked to perimenopause, the realisation did not change what she was experiencing - but it changed everything about how she understood it. Together, Abigail and Elizabeth explore why stress can make menopause symptoms feel dramatically worse, how hormonal changes can affect sleep, mood, confidence, relationships and performance at work, and why so many women mistake perimenopause for burnout or simply feel that they are losing themselves. Elizabeth also shares realistic ways to build stress resilience, including balanced meals, better sleep habits, humming, laughter, sensory grounding and the 3-3-3 technique. She explains why small practices repeated throughout the day can be more useful than waiting until stress becomes overwhelming. This episode is for anyone navigating perimenopause or menopause, supporting someone through the transition, or looking for practical and compassionate ways to regulate stress and feel more like themselves again. Listen If You Want To Understand how stress can intensify menopause symptoms Recognise common and lesser-known signs of perimenopause Build stress resilience with simple nervous-system practices Improve sleep, energy and everyday wellbeing Navigate menopause more confidently at home and at work Avoid misleading quick fixes and find what works for you About Elizabeth Joseph Elizabeth Joseph is a writer, certified health coach, menopause advocate, speaker and pro-age model known as The Menopause Guinea Pig. After struggling for two years without understanding her symptoms, she began testing different approaches to menopause wellbeing and sharing honest accounts of what did—and did not—work for her. Through her writing, speaking and social media, Elizabeth helps women break the silence around menopause, build their own practical toolkit and see midlife as the beginning of a powerful second act. Resources & Links Host: Abigail Ireland https://www.linkedin.com/in/abigailireland/ https://www.understandingperformance.com/ Guest: Elizabeth Joseph  Instagram: @themenopauseguineapig Learn more about nervous system regulation: Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/ Follow No Stress for more conversations on stress, recovery and resilience. #StressManagement #Resilience #MentalHealth #Pulsetto #NoStressPodcast This episode is for general information only and is not a substitute for personalised medical advice. If you are concerned about your symptoms, speak with a qualified healthcare professional. #Menopause  #Perimenopause  #StressManagement  #WomensHealth  #NervousSystem  #Pulsetto  #NoStressPodcast

In this episode of No Stress, host Abigail Ireland speaks with former Royal Marine, author and motivational speaker Ben McBean about resilience, trauma, PTSD and what it really takes to rebuild your life after everything changes. After losing an arm and a leg in an explosion while serving in Afghanistan, Ben was told his life would never be the same. Instead of accepting those limits, he set out to prove to himself what was still possible, from learning to walk again to running the London Marathon and climbing mountains. Together, Abigail and Ben explore the difference between toughness and resilience, why trauma can surface years after the event itself, how military life shapes the way we respond to stress, and why recovery is built through small, consistent steps rather than dramatic breakthroughs. Ben also shares his perspective on raising resilient children, overcoming setbacks, and why separating your feelings from the task in front of you can completely change how you approach life’s biggest challenges. This episode is for anyone facing adversity, recovering from trauma, or looking for practical inspiration to keep moving forward when life doesn’t go to plan. ⸻ Listen If You Want To ✓ Build a more resilient mindset ✓ Better understand trauma, PTSD and recovery ✓ Learn practical strategies for overcoming setbacks ✓ Discover how small actions create lasting change ✓ Raise more resilient children ✓ Feel inspired to keep moving forward when life gets tough ⸻ About Ben McBean Ben McBean is a former Royal Marine Commando and motivational speaker. After sustaining life-changing injuries while serving in Afghanistan, he became one of the UK’s most recognised voices on resilience, recovery and overcoming adversity. Through his speaking and fundraising, Ben shares the lessons that helped him rebuild his life and continue pushing beyond perceived limitations. Resources & Links Host: Abigail Ireland https://www.linkedin.com/in/abigailireland/ https://www.understandingperformance.com/ Guest: Ben McBean https://www.linkedin.com/in/ben-mcbean-8b2b626a/ Learn more about nervous system regulation: Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/ Follow No Stress for more conversations on stress, recovery and resilience. #StressManagement #Resilience #MentalHealth #Pulsetto #NoStressPodcast

In this episode of No Stress, host Abigail Ireland speaks with Dr Audrey Tang, psychologist, leadership expert, speaker and author, about stress, resilience, emotional regulation and the hidden impact stress has on leadership and decision-making. Audrey explains why so many leaders normalize chronic stress, how the brain and body adapt to operating in survival mode, and why self-awareness is one of the most important leadership skills. She shares her Head, Heart and Gut leadership framework, exploring the role of clarity, emotional intelligence, intuition and courage in effective leadership. Together, Abigail and Audrey discuss psychological safety, emotional contagion, confidence, resilience and why workplaces need to address systemic causes of stress rather than placing the responsibility solely on individuals. This episode is for leaders, managers and high performers who want to improve resilience, make better decisions under pressure and create healthier, more sustainable working environments. ⸻ What We Cover • Why leaders normalize chronic stress • How stress affects performance and decision-making • The Head, Heart and Gut leadership framework • Emotional regulation and psychological safety • Confidence, intuition and self-awareness • Building resilience through adversity • Fixing workplace stress at the source ⸻ Key Takeaways • Chronic stress often becomes normal • Self-awareness is a leadership superpower • Emotional regulation impacts team culture • Confidence comes from action, not pretending • Resilience is about moving forward, not bouncing back • Recovery is essential for sustainable performance ⸻ Practical Tips From Dr Audrey Tang • Listen to your body’s warning signs • Make time for genuine recovery • Use breathing exercises to regulate stress • Notice where your thoughts and energy go • Practice daily gratitude • Learn from both success and failure • Set boundaries around energy-draining activities • Create environments that support wellbeing ⸻ About Dr Audrey Tang Dr Audrey Tang is a psychologist, leadership expert, speaker, trainer and author who specializes in resilience, emotional intelligence, confidence and workplace wellbeing. Drawing on her background in psychology, leadership development and behavioral science, Audrey helps leaders and organizations build healthier cultures, improve psychological safety and develop sustainable approaches to performance and resilience. She is the author of several books including The Leader’s Guide to Resilience and is known for her practical, engaging approach to personal and professional development. ⸻ Listen If You Want To ✓ Understand how stress impacts leadership and decision-making ✓ Improve emotional regulation and self-awareness ✓ Build resilience in a healthy and sustainable way ✓ Learn how psychological safety affects team performance ✓ Develop greater confidence and trust in your intuition ✓ Create healthier boundaries and recovery habits ⸻ Resources & Links Host: Abigail Ireland https://www.linkedin.com/in/abigailireland/ https://www.understandingperformance.com/ Guest: Dr Audrey Tang https://www.draudreyt.com/ https://www.linkedin.com/in/audreytang/ Learn more about nervous system regulation: Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/ Follow No Stress for more conversations on stress, recovery and resilience.

In this episode of No Stress, host Abigail Ireland speaks with Camilla Thompson, nutritionist, executive wellbeing coach, biohacking expert and author of Biohack Me, about stress, nervous system regulation and sustainable high performance. Camilla shares her own experience of burnout, chronic inflammation and mold-related illness, and explains why so many leaders and high achievers normalize symptoms like exhaustion, gut issues and anxiety until their body forces them to stop. Together, Abigail and Camilla explore how biohacking can support energy, recovery and resilience without becoming overwhelming or obsessive. They discuss the importance of sleep, nutrition, hydration, breathwork, mindset, movement and vagus nerve support, as well as why health optimization needs to be personal rather than one-size-fits-all. This episode is for anyone who wants to perform well, age well and feel more in control of their health without pushing their body past its limits. ⸻ What We Cover Camilla’s experience with burnout, mold illness and chronic inflammation Why high performers often ignore signs of stress How stress affects digestion, energy, hormones and resilience What biohacking really means in simple terms Why the nervous system needs to feel safe before the body can heal The role of breathwork, humming, cold exposure and meditation Why tracking can be helpful but should not replace body awareness How mindset supports healing, aging and long-term wellbeing ⸻ Key Takeaways • Stress often becomes normalized before it becomes a problem • High performance is not sustainable without recovery • Gut issues, fatigue and anxiety can be signs of nervous system overload • Biohacking should start with the basics, not expensive tools • What works for one person may not work for another • Breathwork and vagus nerve support can help regulate stress • Women and men may respond differently to certain biohacks • Sustainable health is about consistency, intuition and personalization ⸻ Practical Tips From Camilla Thompson Start each day with a short meditation or breathing practice Use slow nasal breathing to help activate rest and digest mode Pay attention to physical signs like gut issues, fatigue or anxiety Prioritise sleep, hydration, nutrition and movement before advanced biohacks Try simple vagus nerve practices like humming, gargling, massage or cold showers Reduce toxic load from news, social media and unnecessary overwhelm Use wearables or testing as tools, not as replacements for intuition Choose restorative movement when your body feels depleted Build recovery into your routine before burnout forces you to stop ⸻ About Camilla Thompson Camilla Thompson is a nutritionist, executive wellbeing coach, biohacking expert and author of Biohack Me. She works with leaders, executives and high performers to optimize health, energy and resilience so they can perform sustainably. After experiencing burnout, chronic inflammation and mold-related illness, Camilla now helps others understand their biology, regulate their nervous system and take a personalized approach to health optimization. ⸻ Listen If You Want To ✓ Understand how stress affects your nervous system ✓ Learn simple biohacks for energy and resilience ✓ Support your body without becoming overwhelmed ✓ Improve recovery, sleep and long-term health ✓ Build sustainable high performance ✓ Feel more in control of your wellbeing ⸻ Resources & Links Host: Abigail Irelandhttps://www.linkedin.com/in/abigailireland/ https://www.understandingperformance.com/ Guest: Camilla Thompsonhttps://www.instagram.com/biohackmecoach/ Learn more about nervous system regulation:Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/ Follow No Stress for more conversations on stress, recovery and resilience.

In this episode of No Stress, host Abigail Ireland sits down with Michelle Flynn, high performance coach and founder of Michelle Flynn Coaching, to explore what really happens when ambition, pressure and stress collide. Michelle works with ambitious professionals, founders and leaders to help them perform at a high level without burning out. After experiencing her own health crisis caused by chronic stress, she now focuses on helping others understand their nervous system, recognise early warning signs and build sustainable resilience. Together, Abigail and Michelle unpack the reality of high performance in today’s world, from adrenaline addiction and fragile thriving to the hidden cost of always being switched on. They explore why so many high achievers ignore the signals their body is sending, how stress impacts everything from digestion to decision making, and why recovery is not a luxury but a requirement.  This conversation is for anyone who wants to perform at a high level without sacrificing their health, energy or relationships. What We Cover Michelle’s health scare and turning point with stress Why high performers become addicted to adrenaline The physical and mental impact of chronic stress How to recognise early warning signs from the body The role of breathwork in regulating the nervous system Why recovery is essential for sustainable performance How small habits can improve energy and resilience Resources & Links Host: Abigail Ireland https://www.understandingperformance.com/ Guest: Michelle Flynn https://michelleflyncoaching.com/ Learn more about nervous system regulation: Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/ Follow the podcast for more conversations on stress, performance and recovery.

In this episode of No Stress, host Abigail Ireland sits down with Dr Josie Perry, chartered psychologist and founder of Performance in Mind, to unpack what really happens in the mind and body when performance pressure kicks in. Dr Perry works across sport, stage and business, helping people understand themselves, identify their values and perform at a high level without being derailed by anxiety or overwhelm. Together, Abigail and Josie explore performance anxiety, perfectionism, identity, nervous system regulation and recovery. They talk about why high performers often struggle most when success becomes tied to who they are, why the brain sees pressure as threat, and how small, practical tools like breathing, grounding and better self-talk can make a huge difference in high-stakes moments. This conversation is for anyone who wants to perform well under pressure — whether that is in sport, on stage, in leadership, in business, or simply in everyday life. Key Takeaways • High performance is not just about talent — it is about regulation • Perfectionism can drive success, but without self-compassion it can become exhausting • When pressure gets tied to identity, performance starts to feel threatening • Focusing on controllable inputs is more effective than obsessing over outcomes • The body and brain are always working together under stress • Rest is not a luxury — it is part of performance • Everyone earns and spends energy differently • Purpose and values help you make better decisions under pressure Practical Tips From Dr Josie Perry Shift your attention from outcomes to inputs that are within your controlUse breathing to bring your respiratory rate down and signal safety to the brainTry “colourful breathing”: inhale one colour through the nose, exhale another through the mouth, with a longer exhale than inhaleUse grounding techniques like the senses ladder: five things you can see, four you can touch, three you can hear, two you can smell, one you can tasteReplace vague commands like “relax” with simple physical instructions like “drop your shoulders”Reframe pre-performance nerves as activation or excitement rather than dangerBuild more recovery and buffer into your day instead of spending every coin you haveKeep a list of activities that help you earn coins backDevelop more than one identity so performance is not the only place your self-worth livesGet clear on your values and purpose so pressure feels meaningful rather than overwhelming About Dr Josie Perry Dr Josie Perry is a chartered psychologist and founder of Performance in Mind, a performance psychology consultancy based in London and working worldwide. She works with people in sport, on stage and in business to help them understand themselves, identify their values, build new strategies and perform at their highest level. Listen If You Want To ✓ Perform better under pressure ✓ Understand the psychology behind stress and anxiety ✓ Learn practical nervous system regulation tools ✓ Protect your energy and recover more effectively ✓ Build resilience without relying on constant pushing ✓ Develop a healthier relationship with ambition and achievement Resources & Links Host: Abigail Ireland on Instagram - https://www.instagram.com/abigail.ireland/ and https://abigailireland.com/ Guest: Dr Josie Perry Performance in Mind - https://performanceinmind.co.uk/ Learn more about nervous system regulation: Pulsetto Vagus Nerve Stimulation → https://uk.pulsetto.tech/ Follow the podcast for more conversations on stress, performance and recovery.

“Being well rested is now a competitive advantage in business.” In this episode of No Stress, Abi sits down with Dr Nerina Ramlakhan, sleep physiologist, neurophysiologist and author of four books including Tired But Wired and Finding Inner Safety. With nearly 30 years of experience, Dr Nerina explains why so many high performers struggle to switch off, why waking at 2 to 4am is often normal, and how nervous system dysregulation sits at the heart of poor sleep. This conversation goes beyond sleep hygiene and gadgets. It explores safety, trauma, leadership energy, polyvagal science, and the deeper reason some people simply cannot rest. Dr Nerina also shares her Five Non Negotiables that can dramatically improve sleep and energy in as little as 14 to 21 days. Dr Nerina Ramlakhan is a physiologist, sleep expert and author with almost three decades of experience helping professionals, athletes, shift workers and leaders restore their energy and resilience. She has worked with elite athletes, NHS teams, police services and corporate leaders, and is the author of four books including Tired But Wired and Finding Inner Safety. Find Dr Nerina: Website: https://drnerina.com/Books: Tired But Wired, Finding Inner Safety Key themes we explore What “tired but wired” really meansWhy waking between 2 and 4am can be completely normalThe cortisol spike and the hunter gatherer brainNervous system dysregulation and sympathetic overdriveWhy safety is the foundation of good sleepHow trauma can make rest feel unsafeThe leadership nervous system and organisational cultureSleep timing versus sleep durationOrthosomnia and the anxiety created by wearable techWhy high achievers often run on fear based energyThe difference between survival energy and sustainable energyNapping, ultradian rhythms and the 90 minute energy cycle Actionable takeaways The Five Non Negotiables for Better Sleep Try these for the next 14 to 21 days: Eat breakfast Do not skip it. Include protein, fat and carbohydrates to signal safety and stability to the nervous system. Do not use coffee as a substitute for food Have caffeine after you have eaten, not on an empty stomach. Hydrate properly Support brain chemistry and sleep biology. Add electrolytes or a pinch of sea salt with lemon to water if needed. Sleep before midnight Aim to be in bed resting by around 9:30 to 10:00pm. Earlier sleep supports deeper restoration. Remove technology from the bedroom Do not check your phone during the night. Use a simple clock. Avoid screens as the last thing before sleep and the first thing on waking.  Additional practical insights Micro awakenings during the night are normal. Do not create a story around them.Avoid checking the time if you wake up. It increases alertness and rumination.Use short power naps of 10 to 20 minutes between 2 and 4pm if needed.Longer replacement naps of up to 40 minutes can support recovery when exhausted.Notice your 90 minute energy rhythm throughout the day and build in short breaks.Listen to the speed and tone of your thoughts first thing in the morning to assess whether you are running on anxiety.

“Stress is like a smoke alarm: the issue is rarely the alarm. It is the setting.” In this episode of No Stress, host Abi sits down with Simon Jeffries (former UK Special Forces, performance coach, founder of The Natural Edge) to reframe stress as something you can train, not something you are stuck with. Simon breaks stress resilience down into a practical, repeatable system: regulate the nervous system, upgrade mindset, and build supportive structure. You will hear why most people feel “always on,” how tiny daily shifts compound fast, and a simple in-the-moment drill you can use when life triggers you: Stop, breathe, “Good. Now what?” Simon Jeffries is a performance coach and founder of The Natural Edge. Simon served as a Royal Marines Commando, later passing selection and serving the remainder of his career in Special Forces, completing three operational combat tours. He now coaches founders, CEOs, and senior leaders to build sustainable performance and stress resilience. Find Simon: • Website: The Natural Edge https://thenaturaledge.com/about-tne/ • Instagram: https://www.instagram.com/the.natural.edge/ Actionable takeaways (stress fitness, not stress management) Try these this week: Lower your “alarm sensitivity”: choose one trigger moment per day to practice a reset (commute, inbox, family chaos).Add a screen boundary: 30 minutes screen-free after waking and 30 minutes before bed.Create a micro playbook (3 phrases):Assertive: “Get a grip.”Neutral/problem-solving: “What can I control here?”Reframe: “Good. Now what?”Structure one protected block (even 45 to 60 minutes) for focused work with notifications off. If this episode helped you, please like, subscribe, and share it with someone who is high-performing on paper but feels wired, reactive, and unable to switch off. Stress fitness is trainable and the smallest reps are often the ones that change everything. Is there a topic you want us to discuss in the next episode? Comment below 👇 💚 About Us Pulsetto is a vagus nerve stimulation device designed to help you calm your nervous system, reduce stress, improve sleep, and support emotional regulation — scientifically, gently, and non-invasively. Use it before, during, or after stressful periods to regulate your body and mind. 🔗 Useful Links Pulsetto: https://pulsetto.org Pulsetto Instagram: https://www.instagram.com/pulsetto.tech/?hl=en Abi’s Instagram: https://www.instagram.com/abigail.ireland/