Summary

Presenter and breathwork coach Ashley Roberts shares her toolkit for nervous system regulation — covering breathwork techniques (the 4-7-8 method and the physiological sigh), the science behind the mind-body connection, and how True Magnesium+ and True Biome support her evening wind-down ritual.

In This Article

• Ashley Roberts on the nervous system and modern stress
• Breathwork techniques: the physiological sigh and 4-7-8
• The role of gut health in mood and nervous system balance
• Ashley's evening ritual with True Magnesium+ and True Biome

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We sat down with Ashley Roberts — presenter, DJ, and breathwork coach — to talk all things nervous system regulation. From the science of stress to the rituals that help her unwind, Ashley shares the tools she swears by and why she believes breathwork is one of the most accessible and powerful ways to reclaim calm.

On the nervous system and modern stress

Ashley explains that the nervous system is essentially our body's command centre — responsible for how we perceive and respond to the world around us. In a state of chronic stress, the sympathetic nervous system (our "fight or flight" response) can remain persistently activated, leaving us feeling wired, exhausted, and disconnected from ourselves.

"We're living in a world that's constantly asking us to be 'on'. Learning to consciously down-regulate your nervous system is one of the most powerful things you can do for your health."

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— Ashley Roberts

Breathwork techniques: accessible tools for instant calm

The physiological sigh

Ashley's go-to technique for immediate stress relief is the physiological sigh — a double inhale through the nose followed by a long, slow exhale through the mouth. This technique deflates the alveoli in the lungs and rapidly reduces carbon dioxide levels in the bloodstream, triggering a fast parasympathetic (rest-and-digest) response.

The 4-7-8 method

For a deeper wind-down — particularly before sleep — Ashley recommends the 4-7-8 breathing technique: inhale for four counts, hold for seven, and exhale for eight. The extended exhale activates the vagus nerve and signals safety to the brain, making it especially useful as part of a bedtime routine.

The gut-brain connection

Ashley is passionate about the gut-brain axis and the role of the microbiome in supporting emotional resilience. The gut produces around 90% of the body's serotonin and communicates directly with the brain via the vagus nerve — meaning that a healthy gut is foundational to a regulated nervous system and stable mood.

This is why True Biome features in Ashley's daily routine. A healthy, diverse microbiome supports the gut-brain connection, helps regulate the stress response, and contributes to a sense of overall wellbeing from within.

Ashley's evening ritual

As the day winds down, Ashley uses a consistent ritual to shift from a sympathetic to a parasympathetic state:

• True Magnesium+ — taken in the evening to support muscle relaxation, nervous system calm, and restful sleep. Magnesium plays a key role in regulating the body's stress response and supporting the production of GABA, the brain's primary calming neurotransmitter.
• True Biome — to support the gut-brain axis and maintain microbiome balance, reinforcing the nervous system's ability to recover from daily stressors.
• Breathwork — a few rounds of the 4-7-8 technique to anchor the transition into rest.

"It's not about doing everything perfectly. It's about having a few tools that work for you and coming back to them consistently."

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— Ashley Roberts

The takeaway

Whether you're new to breathwork or looking to deepen your practice, Ashley's message is simple: the tools that support nervous system regulation don't need to be complicated. A double inhale, a long exhale, a considered evening supplement ritual — small, consistent acts of self-care that signal to your body that it is safe to rest.

Featured products: True Magnesium+, True Biome (available as The Mind-Body Ritual bundle)