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PODCAST

The Calm Lab Podcast

Kassandra Mollé

Nervous system education for bodies that won"t settleWelcome to The Calm Lab — a podcast about nervous system regulation, trauma-informed healing, and what it actually takes to feel safe in your body.Hosted by Kassandra, a trauma-informed yoga teacher and nervous system educator.If you"ve ever felt like your body won"t cooperate — like you know you should relax but you can"t — this podcast is for you.Each episode, we explore:Polyvagal theory and how your nervous system worksWhy trauma lives in the

health & fitness mental health

All Episodes

7:57

Nervous System Yoga for Sleep — A Gentle Practice to...

The Calm Lab Podcast ·

2025/12/17

Feeling calm? Have a question? Send me a text:)A gentle nervous system yoga practice to help you unwind and prepare for sleep.This gentle nervous system yoga practice for sleep is designed to help you slow down, release tension, and ease your body into rest.In this short, calming episode, you’ll be guided through simple, soothing movements and breath cues that support nervous system regulation and signal safety to the body — making it easier to unwind at night and prepare for sleep.This practice is

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4:59

Calm Your Nervous System — 5-Minute Sleep Yoga

The Calm Lab Podcast ·

2025/12/15

Feeling calm? Have a question? Send me a text:) In this short and gentle 5-minute guided yoga practice, we’ll calm your nervous system and ease your body toward deep rest. This is the perfect listen when you’re already in bed, feeling wired, or wanting a soft transition from the day into sleep. You’ll move through simple, grounding shapes and slow breath cues designed to quiet the mind, release tension, and help your body feel safe enough to let go. No experience needed — just a willingness t...

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6:51

Guided 7-Minute Nervous System Reset for Better Sleep...

The Calm Lab Podcast ·

2025/12/12

Feeling calm? Have a question? Send me a text:) Tonight, we’re giving your nervous system a gentle, 7-minute reset so you can ease into deep, nourishing sleep. If your mind feels busy, your body feels wired, or you’re struggling to settle down at the end of the day, this soft, supportive practice is here to help you shift into rest mode. In this short episode, you’ll learn simple, research-backed techniques to calm your breath, soften tension, and signal safety to your brain — so your whole s...

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14:30

Yoga for Sleep

The Calm Lab Podcast ·

2025/12/01

Feeling calm? Have a question? Send me a text:) Hi my Sweet Friends! Slip into stillness with this gentle, sleep yoga session, crafted to help you unwind and learn how to sleep better. Fall asleep—and stay asleep—with this gentle, calming bedtime yoga practice designed to soften your body, steady your breath, and ease you into deep rest. In this 14-minute routine, we move slowly, breathe mindfully, and settle into grounding shapes that support your nervous system. This class is...

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16:55

15 Minute Morning Yoga for Beginners

The Calm Lab Podcast ·

2025/11/19

Hi my Sweet Friends! Let's switch it up with a morning yoga flow in bed! Watch it here! on Youtube Welcome to a gentle, trauma-informed morning yoga flow designed to help you release emotional weight and start your day with calm energy and clarity. These movements and breath practices will help you reconnect to your body, ease tension, and release what you no longer need to carry — all from the safety of your bed or mat. We’ll begin with cyclic sighing breathwork to calm ...

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22:14

20-Min Gentle Yoga for Deep Sleep | Fall Asleep Fast...

The Calm Lab Podcast ·

2025/11/05

Hi Sweet Friends, Welcome - I’m Kassandra. This 22-minute Yoga for Sleep class is designed to help you fall asleep quickly and calm your nervous system for deep, restorative rest. Together, we’ll use gentle breathwork, slow movement, and cozy stretches to shift out of fight or flight and into rest and digest — creating space for stillness and ease. You don’t need any equipment, but a pillow or blanket can make the practice even more soothing. Join me in your pajamas, lights low, and let’s b...

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16:33

Fall Asleep Fast | 15-Min Yoga for Deep Rest

The Calm Lab Podcast ·

2025/11/03

Hi Sweet Friends, Welcome to this soothing Yoga for Deep Sleep practice — a slow and restorative flow to help you fall asleep quickly, calm your nervous system, and release tension from your day. This gentle bedtime yoga sequence combines breathwork (inhale for 4, exhale for 8), mindful stretching, and side-lying restorative rest to ease you into stillness. Perfect at the end of your bedtime routine or whenever you wake in the night and need to drift back to sleep. What you’ll experience: –...

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17:20

Yoga for Sleep | Fall Asleep in 15 Minutes

The Calm Lab Podcast ·

2025/10/31

Hi Sweet Friends, Welcome to this gentle 17-minute yoga for sleep — a soothing bedtime practice designed to help you fall asleep faster and sleep more deeply. We’ll blend cyclic sighing breathwork, slow, mindful stretches, and restorative poses to release tension from your body, calm your mind, and guide your nervous system into the rest-and-digest state for true rest. What you’ll experience: – Calming breathwork for anxiety & insomnia relief – Gentle neck + back release – Restorative h...

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12:54

Bedtime Yoga Flow for Deep + Long Sleep

The Calm Lab Podcast ·

2025/10/14

Hi sweet friends, welcome to this calming bedtime yoga practice. I’m Kassandra, and I’m so happy you’re here. This gentle flow is designed to help you unwind, release tension, and prepare your body and mind for a deep, restorative sleep. We’ll move slowly, focusing on breath, gentle stretches, and mindful movements to relax the nervous system and invite the parasympathetic, rest-and-digest state. Use this practice at the end of your bedtime routine or anytime you need to settle into peaceful...

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15:26

Bedtime Yoga Flow to Fall Asleep Quickly

The Calm Lab Podcast ·

2025/10/14

Hi Sweet Friends! Unwind, let go, and drift effortlessly into a deep, restorative sleep with this gentle bedtime yoga practice. In just 15 minutes, we’ll move through soothing stretches, mindful breathwork, and gentle movements designed to release tension in your body and calm your mind. Perfect for the end of your day or for those middle-of-the-night wake-ups, this practice guides your nervous system into a state of rest and relaxation. Grab a pillow or blanket, dim the lights, and let your ...

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13:36

Bedtime Yoga Flow for Insomnia + to Stay Asleep

The Calm Lab Podcast ·

2025/10/09

Hi sweet friends, I’m Kassandra. Tonight we’re doing a gentle bedtime yoga flow designed to help you relax, unwind, and drift into a deep, restorative sleep. This practice is perfect for anyone struggling with insomnia or just wanting to calm the mind and body before bed. We’ll focus on slow, mindful movements, gentle twists, and breathwork to activate the parasympathetic nervous system—the “rest and digest” mode—so you can feel grounded, peaceful, and ready to sleep. If you enjoy this, make...

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20:39

Bedtime Yoga Flow for Deep Sleep

The Calm Lab Podcast ·

2025/10/07

Hi Sweet Friends! Get ready to settle in for a restful night with this calming yoga session designed to promote relaxation and better sleep. This gentle practice incorporates meditation and soothing movements for your bedtime routine, and will have you drifting off with sleep in no time. ––– Chapters ––– 0:00 Welcome & Prep 1:30 Grounding & Breath Awareness 3:00 Gentle Twists 4:30 Heart & Breath Check 5:30 Box Breathing 7:00 Neck Release ...

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25:38

Yoga for Deep Sleep Tonight

The Calm Lab Podcast ·

2025/10/03

Wind down with this session of beginner yoga in bed, designed for better sleep and relaxation. This bedtime yoga routine features gentle yoga poses and calming breathing exercises, perfect for your night routine. Join me for relaxing yoga that will leave you feeling at peace. ––– Chapters ––– 0:00 Welcome & Settle In – Prepare your space for sleep 1:00 Shoulder Release – Tense & relax to release tension 3:00 Jaw, Face & Neck – Notice and soften tight areas 4:30 Alternate Nostril ...

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12:23

Yoga to Fall Asleep Quickly

The Calm Lab Podcast ·

2025/09/25

Watch this episode on YouTube Let's Breathe, Move + Learn in The Calm Lab Together Join our calm community! You'll get resources, gentle practices and updates to support your journey with sleep, trauma healing and anxiety. Work with Me! ––– Chapters ––– 0:00 – Welcome & Getting Comfortable 0:45 – Body Awareness: Feeling Contact with the Bed 1:30 – Gentle Spinal Twists 2:30 – Hands & Knees Stretch: Side-to-Side Movement 3:30 – Cross-Body Stretches: Legs & Arms 5:...

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12:17

Yoga for Insomnia Relief Tonight

The Calm Lab Podcast ·

2025/09/23

Watch this episode on YouTube Let's Breathe, Move + Learn in The Calm Lab Together Join our calm community! You'll get resources, gentle practices and updates to support your journey with sleep, trauma healing and anxiety. Work with Me! ––– Chapters ––– 0:00 – Welcome & Getting Comfortable 0:45 – Tune Into Your Breath 2:00 – Gentle Seated Twists 3:15 – Hands & Knees Hip Movements 4:00 – Thread the Needle Stretch 5:00 – Cat-Cow & Spine Mobility 5:45 – Cobra / S...

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19:16

Yoga for Shoulder Pain

The Calm Lab Podcast ·

2025/07/31

Tight or stiff shoulders? Let's open them up. This guided yoga practice also works into the chest, neck and upper back. Let's get you relaxed and ready for bed. Support the show My experience as a certified Lifestyle and Wellness Coach (Harvard), Yoga (E-RYT500) & Meditation (Stillpoint Method) teacher enables me to create a unique experience. Links: Namasté Your Life YouTube Podcast My Apple Music Playlist Substack Instagram LinkedIn Namasté Your Life, LLC recommends that you c...

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16:19

Yoga for Post Traumatic Stress PTSD + CPTSD

The Calm Lab Podcast ·

2025/07/24

Let's slow down, get into our bodies, calm our nervous system and come out feeling more relaxed, present and ready to conquer our day! This guided Trauma-Informed practice is for everyone and includes Somatic Inquiry. You can watch here on YouTube. Support the show My experience as a certified Lifestyle and Wellness Coach (Harvard), Yoga (E-RYT500) & Meditation (Stillpoint Method) teacher enables me to create a unique experience. Links: Namasté Your Life YouTube Podcast My App...

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17:48

Yoga for Anxiety and Stress Management

The Calm Lab Podcast ·

2025/07/18

Let's slow down, get into our bodies, calm our nervous system and come out feeling more relaxed, present and ready to conquer our day! This guided Trauma-Informed practice is for everyone! For a visual, you can also find this practice on YouTube here. Support the show My experience as a certified Lifestyle and Wellness Coach (Harvard), Yoga (E-RYT500) & Meditation (Stillpoint Method) teacher enables me to create a unique experience. Links: Namasté Your Life YouTube Podcast...

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21:36

Yoga for Neck & Shoulder Relief

The Calm Lab Podcast ·

2025/07/15

Headache, tight jaw or upper back pain? Maybe your shoulders are stiff or you've been bent over a computer all day - this guided practice is for you. Let's release tension and take some deep breaths so you can get the most out of your bedtime this evening. Follow me. My experience as a certified Lifestyle and Wellness Coach (Harvard), Yoga (E-RYT500) & Meditation (Stillpoint Method) teacher enables me to create a unique experience. Links: Namasté Your Life YouTube Podcast My Apple Mu...

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19:16

Yoga for Back Pain

The Calm Lab Podcast ·

2025/07/14

Let's give our back and hips some love! This guided sequence focuses on relieving and stretching the muscles of the lower and entire back so you can slip into a restful sleep. Sweet dreams. My experience as a certified Lifestyle and Wellness Coach (Harvard), Yoga (E-RYT500) & Meditation (Stillpoint Method) teacher enables me to create a unique experience. Links: Namasté Your Life YouTube Podcast My Apple Music Playlist Substack Instagram LinkedIn Namasté Your Life, LLC recommend...

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44 results

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