Root and Flow
1:1 Leadership Programme
For the capable, ambitious and highly perceptive person who’s ready to lead themself with greater presence, and confidence without becoming harder, louder or less sensitive.
Learn to listen to your body, work with your breath and develop the capacity to respond to challenge with greater choice, self-trust and clarity, while making space for more play and possibility without burning out.
Does this sound familiar?
“I've become so good at adapting to my environment that I don't know what authentic self-expression feels like anymore.”
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“I’ve been told I am too much, too direct, too sensitive or too emotional. It makes me feel like an outsider.”
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“I feel like I have to work harder than everyone else to prove I’m good enough.”
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“I can’t stop overthinking the decision. Why can’t I just make the decision? I have to get it right.”
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“I feel things deeply and can feel overwhelmed quickly in busy environments. I need alot of time to recover.”
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“When something doesn’t work, I can blame myself or assume I must try harder or fix something. I take ALL the responsibility on me.”
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“I feel like a fraud and like I am failing. Who am I to do this anyway? Maybe I am not as capable as they think I am.”
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“My brain is always on. I know I’m exhausted, but I notice I say ‘I’m fine’ and keep pushing through, until suddenly I have nothing left.”
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You want to do meaningful work, trust yourself enough to put yourself forward, and build a successful career or business without constantly pushing yourself towards burnout or feeling like your sensitivity is a problem to overcome. You want a working life that supports your true gift.
What it might be costing you to live in the old way:
Your sense of self-trust & confidence
Your energy & capacity
Your health & wellbeing
Your emotional wellness
Your sense of feeling safe in your body and interactions
Your sleep, underlying physiology & breathing patterns
Your time
Your joy
Your freedom
Connection with loved ones
Your sense of agency
Missed opportunities
Unmet needs
Your sense of purpose and fulfillment
Imagine being able to…
Learn to use bodily signals alongside your thinking to build self-trust and make aligned decisions.
Understand how your breathing and bodily signals influence your capacity to stay grounded and present.
Learn to take up space, hold boundaries and build your confidence for impact.
Build your capacity to meet challenge and responsibility without burnout.
It all starts with embodied self-connection and agency…
"With Anette's knowledgeable and patient guidance through her 8 week programme, I have been able to improve both my breathing and the regulation of my nervous system . These have had positive benefits in many aspects of my life. After working with her, I notice I can now respond with more "choicefulness", when previously I might have been more reactive. I am truly grateful and would highly recommend working with Anette."
— T. Slice, Director and Executive Coach
“I’ve had a wonderful experience with Anette. She has such a calm presence and is so insightful. I had no idea I’ve been breathing so shallowly for so long! I feel so much more calm and grounded after my sessions with her!"
— Rosie B.M. Stylist
"I’ve been able to recognise that I’m now able to to stay present in my body, whereas previously I would have been analying in my head, or drifted off into a subconscious state while using the same techniques. This has been useful in the way of acceptance, presence and identifying and expressing needs, listening to my body and overall feeling more grounded."
— M. Cook, Business Owner
Capacity & Physiological Audit Profiling
Just as we don't become better swimmers by talking about swimming, we become better by getting in the water and practising. The same is true of capacity. We don't build capacity simply by talking about it or learning more about it. We build it through experience, practice and trying things differently.
Capacity is influenced by the foundations that help you meet the demands of life and work: breathing patterns, HRV, sleep quality, energy & risk of burnout, focus, emotional regulation, interoception (bodily signals awareness), perceived stress and clarity of thought.
We start by establishing a baseline of where you are now, taking clinical-based physiological assessments. Throughout our work together, we will revisit these measures to track your progress and see what's changing over time, giving you tangible evidence of how your capacity is growing and your goals are progressing.
Imagine getting to the place where you can trust yourself to make decisions, take action, set boundaries, pursue what matters to you and do it all without constantly doubting yourself or burning out… period.
Programme Framework:
1-2 Months: Get rooted
(1-4)
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GOALS, RESOURCING & SAFETY
Outcome:
Reconnect with your body, build a sense of safety and agency, and get clear on what you actually want. Complete baseline physiological assessments to see where your capacity is being spent, stretched and restored.Payoff:
Feel more grounded, connected and in control of your choices with a clear direction for the work ahead. The audit will provide a baseline starting point for progress we will measure. -
RESTORATION & RECOVERY
Outcome:
Learn to shift out of “always on” mode and build the capacity to genuinely rest, recover and let go of control.Payoff:
More energy, less internal pressure, and a greater ability to switch off, so sleep and rest actually feels restorative rather than another thing to get right. -
UNDERSTAND YOUR BREATHING
Outcome:
Understand how your breathing patterns and physiology influence how you feel, think and respond under pressure.
Payoff:
You learn how to recognise when your breathing is adding to stress, tension or mental overload, and how to use your breath to influence your physiology and shift how you feel and think. -
REGULATE YOUR NERVOUS SYSTEM
Outcome:
Develop a greater ability to recognise stress and overwhelm and regulate yourself before you reach depletion, building greater capacity and nervous system flexibility in how you respond.
Payoff:
You become less likely to automatically push through, shut down or spiral, and more able to stay present and respond to what’s actually happening, whilst building nervous system flexibility.
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BODILY SENSATIONS
Outcome:
Develop the ability to tune into your internal and external signals and understand what they might be communicating.
Payoff:
Stop overriding your body’s signals and learn to start using them as useful information for navigating work, decisions and everyday life. -
EMOTIONS & NEEDS
Outcome:
Learn to recognise, name and stay with emotional experiences without immediately judging, suppressing or fixing them. Develop awareness of the needs underneath your emotions and learn to express them with greater clarity. What do I need in order to work, create and relate in a way that feels like me?Payoff:
Create more space between feeling and reacting, and getting clear on what you need, so you can respond with greater clarity and choice. -
RESILIENCE
Outcome:
Build your capacity to stay present with manageable discomfort, uncertainty and change rather than automatically escaping, controlling or overriding them. Can I tolerate the uncertainty of becoming someone new?Payoff:
Build confidence in your ability to handle discomfort without being overwhelmed by it, giving you more choice in how you respond when things feel uncertain or challenging. -
ENERGY MANAGEMENT & BURNOUT
Outcome:
Understand your energy patterns and burnout cycle, and learn how to work with your capacity at different stages.
Payoff:
Break the push–crash cycle and create a more sustainable way of working and living.
2-4 Months: Build Capacity
(1-8)
3-6 Months: Find Your Flow
(1-12)
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BOUNDARIES
Outcome:
Protect your energy without disconnecting from the people who matter. Know when to protect and when to connect, understand what is yours to carry, and recognise what drains or replenishes you. What boundaries support the person and leader I'm becoming?
Payoff:
Feel more in control of how you show up — doing more of what you want and need and less of what you think you should. -
CONFIDENCE & SELF-TRUST
Outcome:
Trust yourself when making important decisions. Learn to listen to your head, heart and gut, distinguish your own knowing from fear, pressure or other people's expectations, and make decisions that feel aligned. Can I trust myself rather than defaulting to an old version of myself?
Payoff:
Make choices that feel more aligned and trust yourself to stand behind them. -
CONFIDENCE & VISIBILITY
Outcome:
Take courageous action without abandoning yourself. Can I let people see the person/leader I'm becoming? Show up with authentic presence and impact.
Payoff:
Be comfortable with being seen, speaking up, having difficult conversations, making choices and taking risks while staying connected to yourself. -
AUTHENTIC INTEGRATION
Outcome:
Define what matters to you, who you want to be and how you are stepping forward with new confidence, authenticity and alignment.
Payoff:
Leave with greater clarity, self-trust and a sustainable way of putting everything you've learned into practice.
**This a framework based on what has worked for many clients. The coaching programme can tweaked to your individual needs and goals.
Trauma-informed and neuro-affirming transformative coaching, combined with evidence-backed breath and nervous-system protocols, neuroscience, behavioural science, creative play and my real-world experience, including designing women’s leadership programmes for organisations including Disney, AXA and NatWest.
Coaching Packages to Suit Your Goals:
Get rooted: 1-4
Purpose:
Get clarity, feel more grounded, energised and connected to yourself.
Includes:
1 × 75 mins goal setting & profile assessment
3 × 60 mins live sessions
Tools, frameworks, protocols & resources
Accountability
Build Capacity: 1-8
Purpose:
Stay connected to yourself under stress.
Includes:1 × 75 mins goal setting & profile assessment
7 × 60 mins live sessions
Tools, frameworks, protocols & resources
Accountability
WhatsApp support in-between
Flow Flagship:1-12
Purpose:
Lead with confidence and courage
Includes:1 × 75 mins goal setting & profile assessment
11 × 60 mins live sessions
Tools, frameworks, protocols & resources
Accountability
WhatsApp support in-between
Step forward with confidence…
"I've just landed a new job, and it's genuinely down to the coaching. After our sessions, I stopped trying to be what companies wanted and just started being me. At the start of each interview, I took an embodied breath and 'a step to the right', and had 3 job offers!!!! I can honestly say that my outlook on so much has changed. I take a breath, think, and then make a calm decision, whereas before I was letting my past decide. "
— Nicki M. Operations Manager
“I began coaching to explore difficulties I was experiencing with Imposter Syndrome and Anette created a safe and supportive environment for me to explore what was going on. I was surprised at how quickly I was able to get to the root of the problem and the insights that emerged during our sessions. Anette really helped me to increase my awareness of what was keeping me stuck and to reflect upon what I need in order to move forward. I am so grateful for the support that I received and thoroughly recommend Anette. "
— Lisa H.
Access to Work
Tailored government-funded support for those managing neurodivergence and/or long-term health conditions to help reduce overwhelm, improve energy, build sustainable ways of working, and thrive in your work or business environment.
FAQs
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Therapy often focuses on healing past wounds, mental health challenges, or deep emotional processing.
Coaching is more present, future-focused and action-oriented. It’s about working with where you are now and supporting your growth, decision-making, and self-leadership.
While our work together may touch on emotional patterns (especially in trauma-informed coaching), it’s not a substitute for therapy. If needed, I’ll always signpost or work alongside other practitioners in your support network. -
Coaching is a collaborative process where I ask reflective questions to help you clarify your thoughts, feelings, and next steps. You lead the way, bringing what matters most to you, at your pace.
Depending on what you need, mentoring allows space for me to work with you in a framework and offer tools or science that might support your process. Your results are strongest when you actively engage with the tools and strategies that resonate with you.
It’s never about giving advice, telling you what to do, or centering my own story. This work is always about you and your commitment to yourself to implement positive change. -
Traditional mindset and leadership coaching often starts with your thoughts, beliefs and behaviours: What are you thinking? What is holding you back? What could you do differently?
My approach includes those things, but it also considers your nervous system state and the capacity (sleep, focus, energy, interoception awareness, regulation etc) you're bringing to the situation.
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Sessions can run in-person - if local, or online.
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Both the 8-week and 12-week programmes are focused on behaviour change and nervous system regulation. Because of this, they require a level of commitment to regular practice outside of sessions, including daily breathing or regulation techniques. These programmes work best when you are ready to engage consistently with these practices as part of your everyday routine, rather than treating them as something only explored during sessions.
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Coaching can run weekly, biweekly, or monthly depending on the programme and your capacity. The 5-week programme typically runs biweekly, allowing space to integrate and reflect between sessions. The 8-week programme is usually weekly to support consistent momentum and behaviour change. The 12-week programme is more flexible and can be weekly, biweekly, or monthly depending on your level of burnout, energy, and nervous system capacity at the time.
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Yes! Coaching can be funded in several ways:
Self-funded – Many clients choose to invest in themselves directly, giving full control over the pace and focus of the work.
Employer-funded – Some organisations support professional or personal development coaching. Check with your HR or learning & development team to see what’s available.
Access to Work (AtW) – If you are neurodivergent or have a disability, AtW may provide funding for coaching to support your work and career progression. Your AtW caseworker can guide you through eligibility and application. See the ATW coaching page.
If you’re unsure which option fits your situation, I can help you explore the best approach.