lessons from nervous system mastery for women
and what surprised me most
May 28th, 2026.
Three months after the final day of nervous system mastery for women (NSMfW)—a pilot program I launched 7 months pregnant while moving from Barcelona to San Francisco—I settled into the cozy nook in my office.
Since the last day of the pilot cohort, I’ve had Kabir, started another related project (more on that in a future post!), and continued my own growth with converging identities as an entrepreneur, mother, and American-Catalan/Spanish soul.
So, there I was, gently swaying (a natural movement since having Kabir), observing my breath with golden light illuminating my desk. The tree outside my window reflecting the very same sway as my own. The breeze as my breath. Ambient music setting the scene.
I was awaiting our first post-cohort reunion. Unexpectedly—or maybe not so unexpectedly—I began to well up as these wonderful, inspiring women joined the Zoom call. We had spent 6 weeks together, exploring, experimenting, reflecting, and growing together. It was magical, though no one word really encapsulates the experience.
And I’ve been reflecting on what I learned from this experience that would be valuable to share (a special shoutout to Kevan Lee and Shannon Deep’s article on what they learned from their most recent retreat 💗 and the inspiration from retreat #1 to go for the nsmfw pilot).
what i learnd from the nsmfw pilot
From observation and feedback, invaluable insights emerged. Here are the top six.
resistance is everything
Nervous system work is reliant on consistency. That’s how we rewire our patterns. But what happens when resistance rears its head to said consistency?
Well, that happened with every cohort member (and one I know intimately). Especially in the luteal phase. The topic of resistance arose each week, begging the question, “How do I practice when I’m feeling resistance toward it?”
Here’s the wisdom that arose:
Listen to the resistance. Get curious. Ask, “What is it trying to communicate with me?” Is the resistance coming from fear? Exhaustion? My cycle phase? Something else?
Give yourself grace. If you really dislike doing something, don’t force yourself. Yes, consistency is key, but regulation doesn’t come through forcing or pushing through. Instead, ask yourself, “What would make it more fun?” or “What do I really need in this moment?” Maybe the practice is not doing a practice.
Do less. Working with ambitious women, the tendency is to do too much at once. The solution? Simplify. Make it so easy to do that it’s harder not to do that thing than to do it.
Start with what you enjoy. Let’s say your goal is to master a specific breathwork practice, but you really like going for walks. Start with the walks and incorporate breathwork into a practice you already enjoy. You are the artist of your design. Design something you love, especially for the resistance-filled days.
integration is the hardest part
Each week, we focused on different topics: the nervous system, female physiology, cycle-aligned up- and down-regulation techniques, etc. With each week, new practices were introduced, and two things happened:
Overwhelm. How to do all of these practices simultaneously? Short answer: You don’t.
I noticed this arise in weeks 2-3. I realized it was an onboarding problem. I never specified that we only practice what we’re learning each week, not stacking practice on practice, week over week. The purpose of the program is to curate a toolkit of practices to pull from—like a buffet. You don’t eat every single item at a buffet. You pick ones based on what you’re in the mood for (or what your body needs).Knowing which practice to prioritize. Yes, there’s a decision tree, but in a dysregulation moment, the cognitive load is too much. It prompted an improvement: 🛟 the emergency kit (3 go-to tools for any dysregulation type at any cycle phase). It’s also the related project I’m working on… 😏
community is key
I knew community was central to the program design after working with my private clients. But what surprised me most was how much it mattered. I witnessed women supporting, celebrating, and guiding each other. They didn’t feel so alone anymore.
It was paramount for them. It extended beyond the program. They connected online outside of our live weekly sessions. They met up in person.
timing is tricky across timezones
Stretching from California to Spain is a tricky problem to solve. First, it led to a last-minute change—an async-first orientation instead of a live one.
I also picked poor timing for our weekly live sessions—10am Pacific time on a Friday. Turns out the majority of the members were in Europe, meaning 6-7pm on a Friday. Yikes!
The change?
Not a Friday. Tuesdays through Thursdays tended to be the best days.
Not 7pm. One to two hours earlier is ideal. The beginning of the workday in California, and the end of the workday in Europe.
in-person retreats, please
Back to meeting up in person… While we created genuine, meaningful connection, there was still a lingering desire to meet in person. Deepening the work at a retreat, together.
That ask overjoyed me!
Another dream has been to lead a retreat in Spain, weaving nature into the programming (you fellow sea lovers are in for a treat). It’s not scheduled yet, but you can sign up for the interest list to find out when it’s offered.
understanding the infradian rhythm was an unlock
Most nervous system education is taught through a male-physiology lens. NSMfW is the first, research-backed program that focuses on female-physiology (that I’m aware of). Many of the women didn’t realize how much their menstrual cycle played a role in their nervous system and how that impacted their communication, emotional reactivity, and decision-making, to name a few.
Figuring out how to best deliver the intersection of the nervous system and the infradian rhythm in the most practical, simple way possible took multiple iterations and improved as we went (and it’s still a work in progress).
what surfaced 3 months later
It’s easy to do a program and then forget it the moment it ends. That’s why we did a 3-month reunion post-program. Here’s what we saw as impact.
the shifts
As each spoke, many nodded their heads, having a shared experience. Here are five shifts that resonated across the group:
One woman noticed 20% more attunement to her body and nervous-system states, and found herself using that language more with herself and others. A 20% shift in three months, against decades of old patterns, is huge!
Another felt more grounded and more focused on purpose and the big picture. She is better able to read the signals of the mind and body. Anxious moments no longer spiral into a catastrophic “I’m dying” feeling—she can now ground herself back. She realized a state no longer “owns” her. She can pause, notice, and choose how to respond.
Another woman, who tends toward extreme stress, dramatically improved her ability to down-regulate, raising her baseline level of calm and reaching for breathing exercises instead of letting her thoughts spiral. Having a hormonal IUD removed also let her track her cycle for the first time, so she could align her energy and scheduling with her cycle phase.
Another learned to genuinely listen to what her body was telling her. Where she used to push through discomfort, she now gives herself permission to try a different route—and found that change often felt far better.
And another moved from judging her states to accepting them (including taking a guilt-free, restorative nap). She also let go of the “what-ifs,” proving to herself that rest wouldn’t rob her of ambition, and instead she has deepened her trust in herself.
the same
Amongst shifts, some things stay the same. A few sticky patterns surfaced…
For one woman, the commitment to growth held steady. She had feared that she’d stop everything once she slowed down—but growth continued, just in a gentler form. She made space for resting and dreaming before acting, rather than performing first.
Speaking of performance. The internal resistance and the pressure to perform hadn’t shifted for some. Letting herself rest still felt like “something is wrong”—a mix of guilt and pressure from being so accustomed to the system.
Multiple women noticed that when big emotions surface, they’re still afraid to lean into them, and their practice tends to fall away when life gets busy. Yet, it often takes a big emotional moment to pull them back to it, reminding them that community and reminders matter.
the longing
Nervous system mastery is progressive. Intentional. And slow (in a good way). It leads to longing and taking concrete steps to continue to grow. We ended our reunion with four areas of longing:
Managing the “me against me” feeling that can keep them stuck in old habits.
Lessening procrastination with reframes and celebrations.
Cultivating safety within oneself.
Listening to the inner voice that says "I can" rather than the one that says "I can't."
Witnessing these shifts, “stays,” and longings show that this work does matter. It was a doubt I had going into the pilot—and a hypothesis I wanted to test—and now I know there’s something here. So, what does this meaning going forward?
what’s next for nsmfw
Originally, I planned to launch the next cohort fall 2026, but I’ve decided to wait. Why?
Simple. To be present with Kabir as much as possible, before daycare. While I already have the itch to come back, I know that these are the moments I can never get back.
So, what does that mean?
coaching comeback
I’m resuming private coaching in August. While, I’ll have a smaller load, it’s something that energizes me and I can’t wait to return 💗 If you’re looking for private coaching, join the waitlist here.
community cultivation
I need a creative outlet, and one that facilitates communication. For the rest of the year, I’m committed to nurturing it here on substack, and hopefully a few in-person and online events or workshops. If you’re interested in partnering, hit me up!
cohort return
NSMfW was a success, meaning it’s coming back… just later than expected. I’ll be offering the program in early spring 2027. Interested? Sign up here to get updates.
the first retreat
I’m starting to plan the first eco-conscious retreat in Costa Brava, Spain—near Barcelona. It will be a mix of sun, sea, and Catalan culture, where we dive (yes, pun intended) into designing a life you love from the inside out.
It’s not scheduled yet, but you can sign up for the mailing list to find out when it’s offered.
That’s it for this week! Ciao, ciao for now ✨
before you go…
Want to reclaim your calm? Nervous System Mastery for Women is my 6-week cohort to regulate your nervous system, align with your female rhythms, and break free from burnout—in as little as 45 days. Join the waitlist →
Want to go deeper, 1:1? I offer private coaching to help high-achievers, leaders, and startup professionals design a life they love from the inside out—career and beyond. Get on the waitlist—coaching spots open August 2026.
Want to bring this to your team? I help remote companies build people-first cultures where people (and company) thrive, not just perform. More info to come soon.
Want to come together in person? I host in-person retreats. The next one isn’t on the calendar yet, but join the list, and I’ll let you know the moment it opens.
As always, you can find me on YouTube, LinkedIn, and Instagram.