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In this episode, I’m diving into one of my favourite topics — limiting beliefs: what they are, where they come from, how they quietly run your life from the shadows, and most importantly, how to shift them so you can stop playing small and start moving forward with clarity and confidence.

We all have subconscious belief systems shaped by childhood experiences, family modelling, and social conditioning. These old narratives — “I’m not good enough,” “money is hard to make,” “I have to earn love” — become invisible scripts that shape our choices, relationships, and self-worth.

But the good news is, they’re not permanent. You can rewrite them.

What You’ll Learn in This Episode

• What limiting beliefs actually are and how they form through childhood, attachment patterns, and social conditioning.
• How to spot your own limiting beliefs by paying attention to triggers, recurring thoughts, and inner chatter.
• How your brain reinforces old stories through pattern recognition and the “reticular activating system.”
• Powerful ways to shift your beliefs – from reframing and evidence-building to using tools like Byron Katie’s The Work.
• How shamanic and energetic work can help release deeper, intergenerational or subconscious patterns.
• Why integration is the key to making lasting change — and how to practice new ways of being in daily life.

Journal Prompts

If you want to take this episode deeper, grab your journal and reflect on these:

1. What recurring thoughts or phrases do you catch yourself saying that might be limiting you?
2. When do you feel triggered — and what belief might be hiding underneath that reaction?
3. What’s one piece of evidence that challenges your biggest self-doubt?
4. How would you act differently this week if you fully believed you were good enough?

Work With Me

If you’re ready to uncover and release the core belief that’s been keeping you stuck, book a 75-Minute Breakthrough Coaching Session with me.
Together, we’ll identify and shift the root block that’s limiting your progress so you can move forward with self-trust and confidence.

👉 Book your Breakthrough Session here

Connect with me on Instagram @EmmaOBrienCoach

You can also book a free Connection Call to explore how coaching can help you change the patterns that no longer serve you.

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

In this episode I’m talking about the over-functioner vs under-functioner dance (hat tip to Harriet Lerner).

If you’re the one who remembers the dentist appointments, carries the emotional load, and secretly reloads the dishwasher after your partner… hi, it’s us.

I share why we end up doing it, how it wrecks intimacy (and our nervous systems), and the simple moves that shift the dynamic without starting World War III.

Podcast highlights:

• Spot the pattern: Real-life signs you’re over-functioning (at home and at work).
• Why we do it: Hyper-independence, fear of disappointment, old “don’t ask” rules from childhood.
• The intimacy killer: How parent-child energy sneaks into adult relationships.
• The fix in plain English: Ask clearly, allow help, tolerate imperfect outcomes.
• The wobble: Handling the inevitable “change-back” reaction when you stop doing it all.
• My confession: Laundry sorting, dishwasher restacking, and why control ≠ care.

Journal prompts (save these):

1. Where do I say “it’s quicker if I do it”? What’s the cost?
2. Who am I quietly resentful of, and what have I not explicitly asked them to do?
3. What outcome am I afraid of if I stop controlling it (messy, late, not how I like)?
4. Which old rule is running the show (e.g., “Don’t need,” “Keep the peace,” “Don’t ask”)?
5. One micro-handover I’ll try this week (be specific).
6. How will I hold my boundary through the wobble? (Script one sentence you’ll use.)
7. After I let go, what actually happened vs. what I feared?

Try this this week:

• Make one clear ask: “Please book your own dentist appointment and add it to your calendar by Friday.”
• Hands off the outcome: No “helpful” rearranging or reminder texts.
• Debrief kindly: Notice the trigger, breathe, recommit to the boundary.

Work with me:

If this episode hits a nerve and you’re ready to shift the one core belief keeping you stuck in over-functioning, book a 75-minute Breakthrough Session with me HERE.

Prefer to chat first? Grab a free Connection Call and we’ll map your next step together HERE.

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

In this episode of Lemons and Pineapples, I dive into the fascinating world of the nervous system and why learning to regulate it is the key to building resilience, reducing stress, and reclaiming your sense of calm.

I explain the science behind the autonomic nervous system, the difference between fight-or-flight and rest-and-digest, and how modern stressors (like endless emails and work deadlines) keep us stuck in survival mode. I also share how tools from HeartMath—a science-backed system for emotional regulation—can help you shift out of stress and into calm on demand.

You’ll learn why chronic stress impacts sleep, decision-making, and even physical health, and how regulating your nervous system can improve everything from productivity to relationships.

What You’ll Learn in This Episode

• The two branches of your autonomic nervous system—and why they matter
• How chronic stress traps you in fight-or-flight mode
• The role of cortisol (stress hormone) vs. DHEA (repair and recovery hormone)
• Why most adults were never taught emotional literacy—and how that affects resilience
• How HeartMath tools retrain your nervous system to access calm when you need it most
• The link between heart rate variability and resilience
• Why nervous system regulation is essential for focus, productivity, and long-term health

Resources & Links Mentioned

• 🌿 6-Week Nervous System Reset Coaching Program
  – Learn practical HeartMath tools to regulate stress and build resilience
• 📞 Book a Free Connection Call
  
  
• 📲 Connect with Emma on Instagram: @emmaobriencoach
  
  

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

Are you stuck in a cycle of stress, overthinking, and reactivity?

In this episode of the Lemons and Pineapples Podcast, I dive into the powerful science of HeartMath — a research-backed method that helps you reset your nervous system, improve focus, and show up as a calmer, more resilient version of yourself.

I share:

- How I discovered HeartMath and why it became a game changer in my own life

- The link between heart rate variability (HRV), mental health, and brain function

- Why stress and reactivity wreak havoc on your body, emotions, and productivity

- How HeartMath techniques bring your heart, brain, and emotions into coherence

- Real-life results from my clients who’ve learned these tools

-An introduction to my 6-Week Nervous System Reset Coaching Program, where I guide you through practical techniques to retrain your nervous system, calm overthinking, and manage stress with ease.

Whether you’re facing burnout, struggling with decision-making, or simply want to feel more grounded, HeartMath offers tools that are simple, measurable, and truly life-changing.

👉 Resources & Links Mentioned in This Episode:

Watch my Instagram video on Heart Rate Variability (HRV) in action → HERE

Learn more about my 6-Week Nervous System Reset Coaching Program → HERE

Book a free connection call → HERE

Follow me on Instagram → @emmaobriencoach

✨ If chronic stress, overthinking, or feeling stuck is holding you back, this episode will show you a new way forward — one heartbeat at a time.

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

🎙️ Season 4, Episode 5 – Why Stress Makes Perimenopause Symptoms Worse (and What You Can Do About It)

In this episode of Lemons and Pineapples, Emma O’Brien and her co-host, functional medicine health coach Sam Shrosbree, dive into the powerful connection between stress and perimenopause.

Many women in their 40s and 50s experience joint pain, hot flushes, insomnia, brain fog, weight gain, and anxiety — often chalked up to “just perimenopause.” But as Emma and Sam reveal, chronic stress and excess cortisol may be the real culprits behind worsening symptoms.

Together, they explore:

• 🔎 Why high stress levels throw hormones off balance
• 🍰 The “baking analogy” that makes hormone production easy to understand
• 🧠 How cortisol steal impacts sleep, mood, and brain health
• ⚖️ Why weight gain, anxiety, and brain fog are often linked to stress, not just hormones
• 🌿 Practical tools for calming your nervous system naturally
• 💤 Why stress management is just as important as diet, sleep, and exercise
• 🌳 The power of nature, breathwork, and boundaries in restoring balance

Emma also guides listeners through a short HeartMath heart-focused breathing practice, offering a taste of how simple nervous system regulation tools can create calm within minutes.

✨ If you’re tired of feeling frazzled, stuck, or told that HRT is the only option, this episode will empower you to take back control of your well-being — body, mind, and spirit.

🌟 Special Invitation: The Re-Calibration Course

Emma and Sam are launching a 6-week online course starting Monday, 1st September.

Inside, you’ll learn:

• Sam’s four pillars of health (nutrition, movement, sleep, stress management)
• Science-backed nervous system regulation tools
• Practical, doable strategies to balance hormones naturally
• Simple daily tweaks that add up to lasting change

Learn more and sign up here 👉 www.emmaobriencoach.com/recalibration

📲 Stay Connected

• Follow Emma on Instagram: @emmaobriencoach
  
  
• Follow Sam on Instagram: @zenroom_at_thewoods
  
  
• Got questions? Reach out via DM or through the podcast page.

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

How to Re-Calibrate your mind, body and life before burnout hits.

In this episode my co-host Sam and I share the subtle - and not-so-subtle - signs that you're heading towards burnout and what you can do to course correct before everything falls apart.

If you're feeling constantly tired, reactive, disconnected or simply like your spark has left the building, this episode is your wake-up call.

In this episode:

- The sneaky early signs of burnout no one talks about

- Why constant fatigue (even after rest) is a big red flag

- The link between physical inflammation and chronic stress

- How burnout often requires a full life redesign

- The connection between stress and disconnection from others

- How to tell what's draining your energy - and what energises you

- Purpose-driven living and how reconnecting your why is life changing

- A sneak peek into The Re-Calibration course starting on 1st September (not 28th July as per the episode)

Reflective questions:

1. What are three things in your life that completely drain your energy?

2. What situations or people make you feel lighter and alive?

3. Are you running on autopilot - and what might it take to slow down and reconnect?

Are you ready for a Re-Calibration?

If this episode hit home, you're not alone and you don't have to navigate burnout by yourself.

Join Sam and I in The Re-Calibration Course starting Monday 1st September - a group programme designed to help you realign your body, mind and life from the ground up.

Sign up here.

(If you sign up before Friday 22nd August you'll also receive a 45 minute private 1:1 coaching session with Sam & I valued at R1500 / £150)

Connect with us on Instagram:

Emma O'Brien - @emmaobriencoach

Sam Shrosbree - @zenroom_at_thewoods

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

You've done the journaling, the affirmations, the mindset shifts...so why are you still feeling stuck?

In this episode, I'm joined by functional medicine health coach Sam Shrosbree to unpack why mindset work on its own isn't enough and what's missing when progress just won't stick. Together, we explore the essential connection between mind and body, and how bringing in somatic practices can unlock real, lasting change.

This is a must-listen if you've been doing 'all the right things' but still feel overwhelmed, unfocused, or emotionally reactive. The missing puzzle piece might not be in your head - it might be in your body.

What you'll learn:

• Why mindset tools like affirmations and journaling can only take you so far
• How your body holds unprocessed emotions and how that impacts your mental state
• Simple somatic practices to regulate your nervous system
• How to use your breath as a powerful mind-body reset
• The impact of food, caffeine and supplements on your emotional state
• What 'self-mastery' really looks like in practice

"We fear the big feelings less when we know we have the tools to handle them."

Ready to go deeper?

The Re-Calibration 6 week group programme is now open for enrolment! It's a programme designed to help you reconnect to your body, regulate your emotions and build a practical toolkit for resilience, clarity and joy in all areas of your life.

Find out more and sign up here.

Got a question?

DM Emma on Instagram @emmaobriencoach

DM Sam on Instagram @zenroom_at_thewoods

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.

Send us a text

You’ve tried the self-care routines.
The journaling, the meditations, the Sunday resets.

So why do you still feel disconnected, foggy, and on edge?

In this episode, Sam and I dig into why self-care often doesn’t land—especially when your nervous system is dysregulated—and what it actually takes to feel better.

This isn’t about doing more.

It’s about learning to listen to yourself better.

Because if you're not caring for yourself in the right kind of way, even the most nourishing rituals can feel like noise.

We explore:

— How self-care is often misinterpreted
— The difference between numbing, distraction and conscious regulation
— Why your body might be resisting rest (and what to do about it)
— How real change starts with reconnection
— The kind of support that actually shifts things from the inside out

This is your permission slip to stop trying so hard—and start listening differently.

🔁 Want to take this deeper?

🌀 Join us inside The Re-Calibration—a 6-week group journey to reconnect with your body, regulate your nervous system, and step into your next season feeling grounded and clear.

→ Join us here.

💬 Let’s Connect:

DM Emma @emmaobriencoach or Sam @zenroom_at_thewoods—we love hearing what landed for you.

And if you loved this episode, leave a rating or review so more folks can find this work.

#therecalibration #nervoussystemhealing #selfcare #embodiment #burnoutsupport #reconnectwithyourbody

If you’re done playing small and ready to lead yourself — you’re in the right place.

I’m Emma O’Brien — Martha Beck trained and certified life coach, HeartMath practitioner, and shamanic healer helping high-achieving women stop second-guessing themselves and finally trust their own voice.

Through nervous system re-calibration, strategic coaching, and deep energetic work, I help you move from self-doubt to self-trust so you can create a life you actually want to be in — no external approval required.

🌀 Want to work together?

Explore the 6-week Nervous System Reset, 1:1 coaching, or Shamanic Soul Retrieval sessions here: emmaobriencoach.com

Questions or ready to chat?

DM me on Instagram @emmaobriencoach
or book a free connection call HERE.