Chill Girl Workshop
Welcome to the 90-Minute Chill Girl Workshop with Integrative Health Practitioner Louise Rumball — founder of the Healing Honeys Podcast and Daily Devotion—and Sarah Murphy, an Integrative Health Practitioner specializing in the biology of trauma and nervous system healing.
This workshop is designed for the anxious girlies, the overthinkers, and anyone who feels like something’s not quite right. Together, we explore a holistic, science-backed, and body-led approach to anxiety—and give you the tools to start building a calm, resilient nervous system.
What You’ll Learn:
🧠 The 3 Types of Anxiety. Understand the distinct forms—loud, quiet, and silent—and how they manifest in your mind and body.
🧠 Internal vs. External Threats. Learn how anxiety is triggered by real and perceived threats—and how to decode what your body is trying to tell you.
🧠 Brain, Body & Vagus Nerve. Discover the deep link between your mind, nervous system, and vagus nerve when it comes to stress and regulation.
🧠 Emotional Suppression & Anxiety. Explore how unprocessed grief, anger, and shame get stored in the body—and how to safely release them.
🧠 Creating Your 'Chill Girl' Nervous System. Build internal safety, strengthen resilience, and learn how to stay grounded through life’s chaos.
🧠 Hormonal Fluctuations. Understand how your cycle and hormone shifts can trigger spikes in anxiety.
🧠 Dehydration & Blood Sugar Dysregulation. See how hydration and balanced blood sugar affect your emotional stability.
🧠 Vitamin & Mineral Deficiencies. Learn which common deficiencies can worsen anxiety symptoms.
🧠 Vagus Nerve Tone. Understand the importance of vagal health and how to improve it through simple daily practices.
🧠 Managing Loud Anxiety. Learn strategies for high-energy anxiety: intrusive thoughts, spiraling, and overwhelm.
🧠 Managing Quiet Anxiety. Get tools to calm the internal dread, numbness, and freeze.
🧠 Managing Silent Anxiety. Explore how shame, grief, and unresolved trauma contribute to anxiety that looks like “nothing is wrong.”
Healing Tools You'll Receive:
🌬️ Immediate Relief Rituals
5-Minute De-Stress Breathwork
SOS Calm-Down Breath
The Humming Breath
Gentle Touch for Frozen or Anxious Nervous Systems
3 Minutes to Calm
Rise & Regulate Slow Flow (with somatic Pilates instructor Chloe)
Night-Time Wind Down to Calm Anxiety Before Bed
Why This Workshop Matters:
Anxiety isn’t just in your head—it’s a message from your nervous system. Whether you're drowning in overthinking, battling intrusive thoughts, or silently suffering from constant low-level dread, this workshop gives you actionable tools to start shifting your state and healing from within.
By the end, you’ll understand the root causes of anxiety and walk away with real practices to calm your body, regulate your system, and finally feel safe in yourself.
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Anti-Anxiety / Chill Girl Workshop
Welcome to the 90-Minute Chill Girl Workshop with Integrative Health Practitioner Louise Rumball, founder of the Healing Honeys Podcast and Daily Devotion, and Sarah Murphy, an Integrative Health Practitioner specializing in the Biology of Trauma and Nervous System Healing.
This workshop is desi...
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66.1 MB✨ CHILL GIRL WORKSHOP SLIDES ✨
66.1 MB
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5 Minute De-Stress Breathwork
Join Audra in this 5-minute downregulating ritual, where she guides you through a 4-4-8 breath: inhaling in through the mouth for 4, holding for 4 (allowing that air to fill up your lungs as they expand), and exhaling through the mouth for 8, slowly and calmly coming down. Use this ritual wheneve...
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Anti-Anxiety + Anti-Freeze Breathwork Melt
In this beautiful session, Audra guides you through a rapid ritual—just 6 minutes of 4-7-8 breathing—designed to calm your nervous system, bring you back into your body, and create an instant sense of peace. The 4-7-8 breath works by activating the parasympathetic nervous system (your body’s buil...
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SOS Calm Down Breath
Join Audra for a 3 minute calm down using the 4-7-8 breath. The perfect practice to calm your nervous system at any time of the morning, day or night.
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3 Minutes to Calm Breathwork
Use the 4-7-8 breath to signal to your nervous system that you are safe and it’s okay to shift out of fight or flight mode and return to a calm state. This technique is also beneficial for those whose nervous systems are in a 'freeze' state, as it gently restores energy to the body without overwh...
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Rise & Regulate Slow Flow
Rise and regulate with this 15 minute slow flow. Start your day feeling grounded, open, and calm. Chloe guides you through hormone-friendly movement, breath-led flow, and gentle hip openers to release tension and reset your nervous system before the day begins. This is your morning ritual to soft...
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Nighttime Wind Down
Take a deep breath and let go of the day with this gentle evening reset. In this 10-minute guided practice, Chloe leads you through soothing stretches and mindful breathwork to release tension, quiet the mind, and reconnect with yourself. Through soft cues and fluid movement, you’ll create space ...
