Emma Toms - The Confident Wellness Coach

06/09/2025

"When I was first diagnosed with autoimmune disease, I believed healing would come from the outside — from doctors, medication, and protocols.

What I didn’t understand was that my body was already living in overdrive.

My nervous system was caught in survival mode, braced against the world in fight, flight, or freeze.

The truth is - a body that feels unsafe cannot heal."

The First Step to Healing

06/09/2025

✨ A body that feels unsafe cannot heal. ✨

When your nervous system is stuck in fight, flight, or freeze, the body is in survival mode.
It’s clever biology — but it comes at a cost:

🫁 Digestion slows
🔥 Inflammation rises
💤 Sleep becomes shallow
⚡ Energy drains

I know this first-hand. For years, my body lived in this cycle. It wasn’t until I began to regulate my nervous system — learning to breathe differently, listen to my body, and restore safety — that my energy returned and my autoimmune condition began to shift.

🌿 Safety isn’t a luxury. It’s the foundation of healing. When the body feels safe, repair begins.

That’s why nervous system safety is the heart of my work — and why I created Rebalance & Rebuild, my 4-week group programme for women ready to regulate, rest, and renew.

💫 We begin October 7th
💫 Doors close end of September
💫 Plus, my self-paced programmes are 20% off this month only if you want to start gently, in your own rhythm.

👉 Link in bio to join.

05/09/2025

If You Had Just One Year to Heal…

It’s a question I return to often—sometimes in my own journal, sometimes with my clients:

If you had just one year to heal, what would you begin today?

Not a lifetime. Not forever. Just one year.

Because the truth is, healing is not about doing everything, all at once. It’s about choosing the few practices that matter most, then showing up for them with devotion until they become the rhythm of your life.

Imagine yourself one year from now…

Your symptoms softened.
The anxiety not so loud.
The fatigue lifted. Your nervous system not in constant survival mode, but steady, spacious, and safe.
Your relationships feel lighter.
You are no longer running from your body, but living in it with trust.

🌿 What would be different?
🌿 Who would you be?
🌿 What would you finally allow yourself to do, or create, or feel?

This practice—first shared by Anna Runkle, the “Crappy Childhood Fairy”—has guided me to strip things back, to get honest about what is stealing life and what is quietly giving it back.

Here are some journal prompts you can begin with today:

Where is my body asking for safety right now?
If I never healed, how would that hurt my future?
What’s the one small act of devotion my future self will thank me for?
What would treating myself like someone I love look like tomorrow morning?

💡 Write freely. Don’t worry if it feels messy. The gold lies in what rises without censorship.

And then—choose one small step.
Maybe it’s committing to a bedtime. Maybe it’s a daily walk. Maybe it’s asking for help. Maybe it’s saying no where you’ve always said yes.

This is what my work is about—helping you find those small, consistent acts of healing that bring you back into agency with your body, steadiness in your nervous system, and peace in your daily life.

Through my 1:1 coaching and my Rebalance & Rebuild group programme, we take this question—If you had just one year to heal?—and bring it alive. Together, we build the practices, rituals, and mindset shifts that move you from survival into steadiness.

✨ Because healing isn’t a miracle.
It’s a pattern. It’s steady. It’s kind. It’s possible.



So tel

05/09/2025

"Let’s tell the truth. Healing isn’t glamorous. It’s not the ice bath you post, the infrared session you book, or the spiritual high that fades by Monday. Healing is old-fashioned and faithful: good food at regular times, deep sleep in a dark room, decent boundaries, a daily practice you don’t negotiate with. It’s the quiet courage to meet your body as if it belongs to you—because it does.

This is a guide and a challenge. It’s rooted in my own story and in the work I do every day with clients. The frame is simple and sobering:"

Creating space for change, clarity, and possibility

04/09/2025

"Over the years I’ve done many types of healing. Some worked for a while. Some gave me insight. Some carried me through the hardest days.

These last three years, particularly this past year, and looking back with the deepest awareness I’ve ever had, I can see that this healing has been different. It has been the kind of healing I’d been searching for all along. I couldn't have done it without the tools I now use in my client practice"

Over the years I’ve done many types of healing.

03/09/2025

Rebalance & Rebuild — 7th October Start 🌙
A 4-week group journey for women ready to stop surviving and start truly living.

✨ You’ve tried the diets.
✨ You’ve tried the supplements.
✨ You’ve tried the affirmations and “positive thinking.”

And yet…
➡ You still wake up tired, no matter how early you go to bed.
➡ You still live in cycles of anxiety, flare-ups, or burnout.
➡ You still feel like your body is working against you.

You’re not broken.
Your nervous system is stuck in survival mode.

Here’s what you’ll gain inside these 4 weeks:

💤 Rest that actually restores you — Daily Yoga Nidra, proven to activate deep parasympathetic repair (research shows an hour can equal 4 hours of sleep).

🌬 Tools for regulation — Breathwork and vagus nerve practices that shift you from fight-or-flight into safety and balance.

🪷 Somatic awareness — Learning to listen to your body’s signals so you stop crashing and start catching the whispers before they turn into shouts.

💫 Soul-rooted intention (Sankalpa) — Move beyond surface-level affirmations and create subconscious alignment that reshapes how you live and choose.

🤍 Community & Support — A small, intimate group (12 women only) where you’re seen, understood, and supported every step.

The results?
✔ Deeper, more restorative sleep.
✔ Energy that lasts beyond coffee and sheer willpower.
✔ Less reactivity, more calm presence.
✔ Trust in your body again — instead of fear of flare-ups.
✔ A personalised blueprint for ongoing healing and balance.

This is for you if you’re done with quick fixes and ready for real, embodied change.

🌀 Rebalance & Rebuild begins 7th October
💷 £200 | 12 spaces - few spaces left | 4 weeks

📩 DM me “REBALANCE” to claim your place.

Because healing isn’t about doing more.
It’s about learning how to listen, rest, and rebuild from the inside out.

03/09/2025

Healing doesn’t arrive all at once. It unfolds quietly, in the smallest choices, in the ways we begin to treat ourselves with care instead of criticism.

For years, I thought healing meant doing more — fixing, pushing, adding endless “protocols.” What I discovered is that real healing is much gentler. It’s steady, consistent, and rooted in safety.

That’s why I created this list: 12 Signs Your Healing is Deepening. These are the markers I’ve seen in my own journey, and in the journeys of my clients:

✨ Cravings shift.
✨ Relationships soften.
✨ Boundaries strengthen.
✨ You feel safer in your own skin.

Healing doesn’t always look like grand breakthroughs. Sometimes it’s as simple as flossing your teeth, clearing your space, or choosing rest over rushing. And when these signs begin to appear, they are evidence that your body and mind are finally working with you, not against you.

💫 In my 1:1 coaching and in my group programme Rebalance & Rebuild, I guide clients to find these subtle but profound shifts — moving from constant self-fixing to self-connection, from overwhelm to agency, from nervous system chaos to peace.

Healing is possible. It may not be quick, but it is real. And when it begins, it changes everything.

If you are ready drop me a DM, book an introductory call or book the programme online.

02/09/2025

For years I thought my body was betraying me.

Autoimmunity felt like a war inside myself — my own system turning inward.

But what I’ve learned is this: our bodies don’t attack us without reason. They speak through symptoms when our nervous system is chronically overwhelmed, when our inner critic is too loud, and when we’ve been running on empty for too long.

The turning point in my healing was learning to listen. Not to “fix” or force, but to soften. To choose compassion over criticism. To create safety instead of chaos.

This is the work I now guide my clients through in 1:1 coaching and in my group programme, Rebalance and Rebuild. We focus on nervous system education and regulation, deep rest, and creating the conditions for your body to stop fighting and start healing.

Your healing doesn’t come from force. It comes from kindness, consistency, and connection.

31/08/2025

When I was diagnosed at 17 with acute uveitis.
I knew nothing about how I could help myself get well.
And even if I had—would I have listened? Probably not.

Back then, I thought the meds would fix it all.
My logic was simple:
It’s bad, but it’s only my eye.
Everything will be ok.

But inflammation doesn’t stay neatly contained.
It moves through your whole system, quietly shaping everything.
And stress—the cycles I was stuck in—was quietly causing even more harm.

I carried on as if nothing had changed.
But everything had.

Three more diagnoses, years of hospital visits, endless tests…

And then, in my 40s, Graves’ disease hit.
The wake-up call I couldn’t ignore.

I look back at that 17-year-old girl and wish she had known her body was simply crying out for her attention.

✨ This is why I do the work I do today.
Because awareness changes everything.
You can’t always choose the diagnosis. But you can learn to listen to your body, regulate your nervous system, and finally create space for healing.

That’s the heart of my work—guiding women back to balance, resilience, and themselves.

➡️ My October group programme, Rebalance & Rebuild, is for those ready to move beyond stress, fatigue, and autoimmune struggle.

➡️ And for deeper, personal support, my 1:1 coaching takes you right to the root of what your system needs to recover.

Your body is always speaking. The question is—are you ready to listen?

30/08/2025

26 miles. At 50.

It wasn’t easy. In fact, it was fu***ng tough.
But it wasn’t just about the miles.

Every step carried the memory of the girl I used to be. The one who stayed small, quiet, afraid to raise her voice in case it upset someone. The one who bent herself into shapes that weren’t hers just to keep the peace.

And then my 40s came like a storm. Divorce. Graves’ disease. That moment of absolute clarity: “I can’t do it this way anymore.”
I was lost. Alone. Not sure who I was anymore.

But rock bottom is a strange gift. It can either bury you or grow you. And I chose growth.

Today, when my body wanted to give up, when mile 20 felt impossible, I remembered her — the version of me who thought she couldn’t. And I kept going.

Because I will never go back to that life. Never back to being half myself, silenced and afraid.

This walk wasn’t just distance.
It was reclamation.
It was proof that at 50, I am here, alive, unapologetically me — and I’m not done yet.

Here’s to every woman who finds her voice in her second act.
Here’s to walking the miles of your own becoming.

Thank you to
For being as bonkers as me for wanting to do this!

29/08/2025

Tomorrow I'm doing this with this wonderful human being!

RISE Holistic Therapies ❤️

29/08/2025

Cold Water & The Nervous System: What Really Happens

I know this isn’t going to go down well…
I’m going against the stream here.
Because truthfully—I LOVE the water. Even in winter. The river, the loch, the sea.

I’ve dipped in Glencoe in February, winds biting at my skin, and yes—it was incredible. For a moment I felt electric, alive, unstoppable.

But… a few hours later, my body told me another story. I was exhausted. My nervous system felt like it had run a marathon it never trained for.

🔬 The Science Behind It
Cold Shock Response → That first plunge triggers the fight-or-flight system: rapid breathing, heart racing, blood pressure soaring. Survival mode, not serenity.

Neurochemical Surge → Cold immersion spikes norepinephrine and dopamine. That’s the “buzz,” the clarity, the natural high. But it’s stimulation, not true regulation.

The Come Down → Even after leaving the water, your core temperature can keep dropping. That’s why you can feel shaky, flat, or drained for hours afterward.

Mixed Evidence → Some research points to improved vagal tone over time. But for those with stress, trauma, or autoimmune conditions, cold plunges can tip the system into more dysregulation instead of healing.

⚖️ The Balance
Cold water isn’t bad.
But it isn’t a magic cure-all either.
It’s a stressor. A powerful one. For some, it’s resilience training. For others, it’s too much.

I’ll always love the water, even in winter. But I’ve learned not to mistake adrenaline for healing. My nervous system needs safety, rhythm, trust—and sometimes that comes not from ice, but from gentler practices: breathwork, somatic movement, yoga nidra. It's about learning about what your body needs. Gently

✨ Cold water can wake you up. But it won’t regulate you. Healing comes from balance, not shock.