Banner

Welcome to the Glow & Flow Holistics Digital Shop—your sanctuary for holistic living made simple. Here, you’ll find beautifully designed digital products created to support your journey toward balance, mindfulness, and self-discovery.

Explore a curated collection of wellness planners, self-care guides, affirmations, holistic living resources, and exclusive Glow Getter tools, all thoughtfully crafted to nurture your mind, body, and spirit. Each download is a step toward greater harmony, helping you create rituals that inspire peace, purpose, and personal growth.

Discover your glow. Embrace your flow. 
Visit the Shop →

GlowFlow Co. 

Shot of two young women holding their yoga mats while  on the beach

Recent blog posts

Young woman relaxing on chair listening to music with headphones and sunglasses

<h2>Can Soothing Music Calm Your Nervous System? Here's What Science Says&nbsp; A gentle tool for your healing journey&nbsp; &nbsp; </h2><figure id="figure-xd6qz195oomjeibu1d"><img id="xd6qz195oomjeibu1d" src="https://media.gettyimages.com/id/1266790812/photo/eco-nature-tree-guitar-shape.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ucYxdUxLCL4wYryXjO0bgTucc41ZuZ_PmjwMm1Foloc=" alt="Eco Nature Tree Guitar Shape" title="Eco Nature Tree Guitar Shape" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1266790812/photo/eco-nature-tree-guitar-shape.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ucYxdUxLCL4wYryXjO0bgTucc41ZuZ_PmjwMm1Foloc=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>If you've ever felt your shoulders drop and your breathing deepen when your favorite song comes on, you've experienced something powerful: music's ability to communicate directly with your nervous system.&nbsp; For those of us healing from emotional eating, trauma, or chronic stress, our nervous systems have been working overtime—constantly on alert, bracing for the next wave of overwhelm. We've learned to soothe ourselves with food, to push through discomfort, to ignore what our bodies are trying to tell us. But what if there was a gentler way to signal safety to your body?&nbsp; The answer might be as simple as pressing play.&nbsp; <figure id="figure-onparixq6mjek1rpp"><img id="onparixq6mjek1rpp" src="https://media.gettyimages.com/id/690750272/photo/doctor-playing-ukulele-music-therapy-concept.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=6y_erI821fs1cNAgl9Gl7u736ZdCSkwR1zpyHEae1D0=" alt="Doctor playing ukulele, Music therapy concept." title="Doctor playing ukulele, Music therapy concept." class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/690750272/photo/doctor-playing-ukulele-music-therapy-concept.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=6y_erI821fs1cNAgl9Gl7u736ZdCSkwR1zpyHEae1D0=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>The Science of Sound and Safety&nbsp; </h3>Research confirms what many of us have felt intuitively: soothing music doesn't just distract us from stress—it actually changes what's happening inside our bodies. Here's how:&nbsp; Music Activates Your "Rest and Digest" Response&nbsp; When you listen to calming music, you're engaging your parasympathetic nervous system—the part of your body responsible for relaxation and restoration. This is the opposite of the "fight or flight" response that keeps you on edge.&nbsp; Practically speaking, this means:&nbsp; <ul><li>Your heart rate naturally slows down&nbsp; </li><li>Muscle tension begins to release (yes, even those tight shoulders)&nbsp; </li><li>Your body gets the message: You're safe. You can rest now.&nbsp; </li></ul>For women who've spent years in survival mode, this signal of safety is profound. It's permission to let your guard down, even just for a few minutes.&nbsp; Calming Music Lowers Cortisol Levels&nbsp; Cortisol—often called the stress hormone—has a complicated relationship with emotional eating. When cortisol levels stay elevated due to chronic stress, our bodies crave quick energy (usually in the form of sugar or processed foods) and hold onto weight, especially around the midsection.&nbsp; Listening to soothing music can actually reduce cortisol levels in your bloodstream, helping you:&nbsp; <ul><li>Feel more centered and grounded&nbsp; </li><li>Break the stress-eating cycle before it starts&nbsp; </li><li>Give your body the calm it's been craving (without reaching for food)&nbsp; </li></ul>This isn't about willpower or restriction. It's about addressing the root cause: a nervous system that needs soothing.&nbsp; Music Regulates Your Heart Rate and Breathing&nbsp; Have you ever noticed how your breathing changes when you're anxious? It becomes shallow, rapid, and stuck in your chest. Music has the remarkable ability to entrain—or synchronize—your breathing and heart rate to its rhythm.&nbsp; When you listen to music with a slower tempo (around 60-80 beats per minute), your body begins to match that pace:&nbsp; <ul><li>Your breathing deepens and slows&nbsp; </li><li>Your heart rate becomes more steady&nbsp; </li><li>Anxiety signals begin to quiet&nbsp; </li></ul>This is why creating a calming playlist for moments of overwhelm can be such a powerful tool. You're literally teaching your body a new rhythm.&nbsp; Music Helps You Process Difficult Emotions&nbsp; The amygdala—your brain's emotional processing center—lights up when you listen to music. This isn't a bad thing. In fact, it's healing.&nbsp; For women who've used food to numb uncomfortable feelings, music offers an alternative pathway. It allows you to:&nbsp; <ul><li>Feel your emotions without being consumed by them&nbsp; </li><li>Process grief, anger, or sadness in a contained way&nbsp; </li><li>Experience catharsis without reaching for emotional eating patterns&nbsp; </li></ul>Music gives your feelings somewhere to go that isn't your body through restriction or bingeing.&nbsp; <figure id="figure-g8rag9xh8fmjekewsx"><img id="g8rag9xh8fmjekewsx" src="https://media.gettyimages.com/id/2218298760/photo/young-woman-enjoying-music-with-wireless-headphones-and-closing-eyes-on-blue-background.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=mRtw98hJaHEOiGtJu53L0cOO1-DNtAjVQ2knaSbuwzc=" alt="Young woman enjoying music with wireless headphones and closing eyes on blue background" title="Young woman enjoying music with wireless headphones and closing eyes on blue background" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/2218298760/photo/young-woman-enjoying-music-with-wireless-headphones-and-closing-eyes-on-blue-background.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=mRtw98hJaHEOiGtJu53L0cOO1-DNtAjVQ2knaSbuwzc=" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><h3>Making Music Part of Your Wellness Practice&nbsp; </h3> Here are some gentle ways to incorporate soothing music into your healing routine:&nbsp; <ul><li>Create Intentional Playlists&nbsp; </li><li>Morning calm: Soft instrumentals or nature sounds to ease into your day&nbsp; </li><li>Midday reset: 5-10 minutes of peaceful music when stress starts building&nbsp; </li><li>Evening wind-down: Calming melodies to signal your body it's time to rest&nbsp; </li><li>Emotional release: Songs that help you cry, feel, and move through difficult moments&nbsp; </li></ul>Pair Music with Other Practices&nbsp; <ul><li>Play soothing music during gentle movement or stretching&nbsp; </li><li>Use it as background for journaling or mindfulness&nbsp; </li><li>Let it accompany meal preparation (bringing calm to a potentially triggering activity)&nbsp; </li><li>Create a bedtime ritual with consistent calming sounds&nbsp; </li></ul>Notice What Resonates Not all "relaxing" music will feel relaxing to you, and that's okay. Your nervous system has its own preferences. Pay attention to:&nbsp; <ul><li>Which sounds make you feel genuinely peaceful vs. agitated&nbsp; </li><li>Whether you prefer instrumentals or vocals&nbsp; </li><li>If nature sounds (rain, ocean waves, forest ambience) resonate more than music&nbsp; </li><li>How different genres affect your mood and energy&nbsp; </li></ul>Use Music as an Anchor. When you feel the urge to eat emotionally, try this:&nbsp; <ol><li>Pause and acknowledge the feeling without judgment&nbsp; </li><li>Put on a calming song or playlist&nbsp; </li><li>Permit yourself to just listen for 3-5 minutes&nbsp; </li><li>Notice what you feel in your body&nbsp; </li><li>Then decide what you truly need&nbsp; </li></ol>Sometimes you'll still eat, and that's okay. But you're giving yourself options—and over time, that changes everything.&nbsp; <figure id="figure-11n07ds62nmjekp15y"><img id="11n07ds62nmjekp15y" src="https://media.gettyimages.com/id/1601010333/photo/crying-happy-and-black-woman-with-headphones-for-music-sound-or-audio-tears-radio-and-plus.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=AGTId-fKi7H9QfX7gwaw_qxiQD_4oL7xN9CfF3nVNAg=" alt="Crying, happy and black woman with headphones for music, sound or audio. Tears, radio and plus size African person listening, hearing and streaming podcast for peace or relax in home bedroom at night" title="Crying, happy and black woman with headphones for music, sound or audio. Tears, radio and plus size African person listening, hearing and streaming podcast for peace or relax in home bedroom at night" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1601010333/photo/crying-happy-and-black-woman-with-headphones-for-music-sound-or-audio-tears-radio-and-plus.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=AGTId-fKi7H9QfX7gwaw_qxiQD_4oL7xN9CfF3nVNAg=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>A Note on Healing&nbsp; </h3>If you're reading this because you're exhausted from battling your body, trying to shrink yourself, or controlling every bite of food, please hear this: You don't need to earn rest. You don't need to hit a certain weight to deserve soothing. Your nervous system needs care right now, exactly as you are.&nbsp; Soothing music is one small, accessible tool in your wellness toolkit. It won't fix everything—healing is layered and takes time. But it can offer you moments of genuine peace. And those moments matter.&nbsp; Your body has been waiting to feel safe. Music can help you send that message.&nbsp; &nbsp; <h3>Ready to Explore More Holistic Wellness Tools?&nbsp; </h3>This is just one of the five pillars of wellness we explore at Glow &amp; Flow Holistics. Whether you're healing from emotional eating, learning to trust your body again, or simply seeking more peace in your daily life, we're here to support your journey with trauma-informed, anti-diet approaches that honor your whole self.&nbsp; What music soothes your nervous system? Try one of these calming videos:<figure id="figure-put897cfzmjekmxz6"><iframe id="put897cfzmjekmxz6" src="https://www.youtube.com/embed/JdeSZp-9N_4" class="w-full bg-gray-100 " style="aspect-ratio: 16/9;" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen="" data-url="https://youtu.be/JdeSZp-9N_4" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/JdeSZp-9N_4" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-4pm6lp4mjmjekn675"><iframe id="4pm6lp4mjmjekn675" src="https://www.youtube.com/embed/eY72RT-XVog" class="w-full bg-gray-100 " style="aspect-ratio: 16/9;" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen="" data-url="https://youtu.be/eY72RT-XVog" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/eY72RT-XVog" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-dckmbnri7emjeksj0k"><iframe id="dckmbnri7emjeksj0k" src="https://www.youtube.com/embed/JfW5hLhlKDY" class="w-full bg-gray-100 " style="aspect-ratio: 16/9;" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen="" data-url="https://youtu.be/JfW5hLhlKDY" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/JfW5hLhlKDY" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>&nbsp; Disclaimer: This blog post is for educational purposes only and is not a substitute for professional medical or mental health advice. If you're experiencing severe anxiety, trauma symptoms, or mental health concerns, please reach out to a qualified healthcare provider.&nbsp; &nbsp; &nbsp; &nbsp;

How Music Signals Safety to Your Nervous System — What Science Shows

Wellness longevity and Holistic Concept. health care, including mental wellbeing, fitness, nutrition, sleep, relationships and financial balance, Personal development and balance.

<h2>Understanding Personal Wellness</h2>Creating a personal wellness plan involves a comprehensive approach that considers various aspects of your life. It’s not just about physical health but also includes emotional, mental, financial, and spiritual well-being. By taking a holistic approach, you can create a balanced lifestyle that supports all areas of your health.<figure id="figure-hu4i722xl8mj7yzqs2"><img id="hu4i722xl8mj7yzqs2" src="https://media.gettyimages.com/id/1564441923/photo/stack-of-stones-in-calm-ocean.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=VGvfWKHiwjmGlN3Sclcco876diphFAzZSL6QgiohakY=" alt="wellness balance" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://media.gettyimages.com/id/1564441923/photo/stack-of-stones-in-calm-ocean.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=VGvfWKHiwjmGlN3Sclcco876diphFAzZSL6QgiohakY=" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Assess Your Current State</h3>Before you start planning, it’s essential to assess where you currently stand in terms of wellness. Consider factors such as your physical fitness, emotional state, stress levels, and overall satisfaction with life. This self-assessment can be done through journaling or using wellness assessment tools available online.<h3>Set Clear and Achievable Goals</h3>Once you understand your current state, the next step is to set clear, achievable goals. These goals should be specific, measurable, attainable, relevant, and time-bound (SMART). For example, if you aim to improve your physical health, a SMART goal could be to exercise for 30 minutes three times a week, broken down into ten-minute increments.<h2>Developing Your Wellness Plan</h2>With your goals in mind, develop a personalized wellness plan. This plan should include various elements that cater to different aspects of your well-being:<ul><li>Physical Health: Incorporate regular exercise, stretching, a balanced diet, and sufficient sleep.</li><li>Mental Health: Engage in activities that stimulate your mind, such as reading or puzzles.</li><li>Emotional Health: Practice mindfulness or meditation to enhance emotional resilience.</li><li>Social Connections: Maintain relationships with friends and family for support.</li></ul><figure id="figure-b1wn80uq7mj7yzqs2"><img id="b1wn80uq7mj7yzqs2" src="https://media.gettyimages.com/id/2207807343/photo/friends-women-talking-on-gym.jpg?b=1&s=2048x2048&w=0&k=20&c=Og_kg_8RdbnCUu9EOxh8OYtH8NabJ4ByeFlCa4WaLEw=" alt="Friends women talking on gym" title="Friends women talking on gym" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="null" data-positionY="null" data-fullWidth="false"/></figure><h3>Track Your Progress</h3>Tracking your progress is crucial for maintaining motivation and adjusting your plan as needed. Use a journal or digital app to record your achievements and setbacks. Reflect on these regularly to understand what works and what needs improvement.<h3>Adjust and Evolve</h3>Your wellness plan should be flexible. As your life changes, your goals and strategies may need to evolve. Regularly revisit your plan to ensure it still aligns with your current needs and aspirations. Don’t hesitate to make changes to better suit your lifestyle.<figure id="figure-vak5wibzccmj7yzqs2"><img id="vak5wibzccmj7yzqs2" src="https://media.gettyimages.com/id/876895284/photo/goal-achieved-progress-loading-bar.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=dcJkswenPRiIhVtD-pfxTCW4MLv5aB6K7dN6jL-T5ik=" alt="progress tracking" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://media.gettyimages.com/id/876895284/photo/goal-achieved-progress-loading-bar.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=dcJkswenPRiIhVtD-pfxTCW4MLv5aB6K7dN6jL-T5ik=" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Overcoming Challenges</h2>Challenges are a natural part of any journey. It’s important to anticipate potential obstacles and have strategies in place to overcome them. Consider seeking support from friends, family, or wellness professionals when needed. Remember, setbacks are opportunities for growth.<h3>Celebrate Your Successes</h3>Don’t forget to celebrate your successes, no matter how small. Recognizing your achievements helps boost motivation and reinforces positive behavior. Treat yourself to something special or take a moment to reflect on how far you've come.By taking a holistic approach to creating a personal wellness plan, you can achieve a balanced and fulfilling life. Embrace this journey with an open mind and a commitment to continuous improvement.

Glow and Flow Holistics

GlowFlow Co.

Recent blog posts

How Music Signals Safety to Your Nervous System — What Sc...

How to Create a Personal Wellness Plan: A Holistic Approach

Is Seasonal Depression Quietly Fueling Your Emotional Eat...