#36 Microdosing Connection: The Nervous System Reset Every Woman Needs | Dr. Melissa Sonners
Tue Nov 25 2025
This week’s episode dives deep into the heart of nervous system regulation, self-connection, and micro-moments of wellness with Dr. Melissa Sonners — chiropractor, nervous system expert, alignment guide, and author of The Connection Code.
Recorded after her powerful talk at the Return to Nature Retreat, this conversation explores how modern women can reclaim their energy, clarity, and intuition through two-minute “microdoses” of presence, joy, and connection.
Dr. Melissa breaks down the neuroscience behind stress, parasympathetic activation, brainwave states, and the emotional “hard-wiring” we inherit — and shows how tiny, consistent nervous system shifts can completely transform how we show up in motherhood, relationships, health, and purpose.
She and Oksana also share vulnerable stories of cycle-breaking, parenting, perfectionism, and finding true community by learning to show up for yourself first.
This episode is a breath of grounding, truth, and empowerment — and a reminder that your most powerful healing tool is already inside you.
✨
You’ll Learn
🌬 Why micro-doses of connection shift the nervous system faster than hour-long practices🧠 How your amygdala, brainwaves, and “hard wiring” shape your stress responses👁 What “Expanded Gaze” is and why 2-minute nature breaks drop you into parasympathetic state💛 How to stop outsourcing your power to healers, tools, and social media🔁 The neuroscience of cycle-breaking and reprogramming old patterns🎵 Why music instantly boosts HRV and emotional regulation👩👧 How to stay present with your kids in the most important (and hardest) moments🤍 Why community is essential for long-term healing and alignment🔮 How Dr. Melissa rediscovered her identity — and how her new book helps women return to themselves
✨
Key Moments
00:02:07 — Dr. Melissa’s background in chiropractic and nervous system work
00:03:20 — Why self-care needs a rebrand
00:05:07 — The concept of “microdosing fun”
00:07:01 — How micro-moments retrain the nervous system
00:08:16 — Expanded Gaze: the 2-minute parasympathetic shift
00:09:18 — The trap of outsourcing your power
00:12:54 — The inner dialog practice: “What do I need?”
00:15:12 — The neuroscience behind your inner voice
00:17:37 — Why slowing down feels uncomfortable at first
00:21:11 — “Present for the moments that matter most”
00:24:14 — Cycle-breaking and permission to be imperfect
00:28:01 — Pattern interruptions — and how families can use them
00:30:42 — Microdosing connection vs. hour-long practices
00:33:37 — Befriending yourself during the messy moments
00:38:17 — Creating community through authenticity
00:42:18 — Dr. Melissa’s story and new book The Connection Code
00:45:28 — “Love is a verb” — the closing message
✨ Connect With Dr. Melissa Sonners
Instagram: @beinspiredmama
Website: drmelissasonners.com
Book: The Connection Code
✨ Connect With Oksana Hansen
Instagram: @quantumlenswellness
Website: quantumlenswellness.com
More
This week’s episode dives deep into the heart of nervous system regulation, self-connection, and micro-moments of wellness with Dr. Melissa Sonners — chiropractor, nervous system expert, alignment guide, and author of The Connection Code. Recorded after her powerful talk at the Return to Nature Retreat, this conversation explores how modern women can reclaim their energy, clarity, and intuition through two-minute “microdoses” of presence, joy, and connection. Dr. Melissa breaks down the neuroscience behind stress, parasympathetic activation, brainwave states, and the emotional “hard-wiring” we inherit — and shows how tiny, consistent nervous system shifts can completely transform how we show up in motherhood, relationships, health, and purpose. She and Oksana also share vulnerable stories of cycle-breaking, parenting, perfectionism, and finding true community by learning to show up for yourself first. This episode is a breath of grounding, truth, and empowerment — and a reminder that your most powerful healing tool is already inside you. ✨ You’ll Learn 🌬 Why micro-doses of connection shift the nervous system faster than hour-long practices🧠 How your amygdala, brainwaves, and “hard wiring” shape your stress responses👁 What “Expanded Gaze” is and why 2-minute nature breaks drop you into parasympathetic state💛 How to stop outsourcing your power to healers, tools, and social media🔁 The neuroscience of cycle-breaking and reprogramming old patterns🎵 Why music instantly boosts HRV and emotional regulation👩👧 How to stay present with your kids in the most important (and hardest) moments🤍 Why community is essential for long-term healing and alignment🔮 How Dr. Melissa rediscovered her identity — and how her new book helps women return to themselves ✨ Key Moments 00:02:07 — Dr. Melissa’s background in chiropractic and nervous system work 00:03:20 — Why self-care needs a rebrand 00:05:07 — The concept of “microdosing fun” 00:07:01 — How micro-moments retrain the nervous system 00:08:16 — Expanded Gaze: the 2-minute parasympathetic shift 00:09:18 — The trap of outsourcing your power 00:12:54 — The inner dialog practice: “What do I need?” 00:15:12 — The neuroscience behind your inner voice 00:17:37 — Why slowing down feels uncomfortable at first 00:21:11 — “Present for the moments that matter most” 00:24:14 — Cycle-breaking and permission to be imperfect 00:28:01 — Pattern interruptions — and how families can use them 00:30:42 — Microdosing connection vs. hour-long practices 00:33:37 — Befriending yourself during the messy moments 00:38:17 — Creating community through authenticity 00:42:18 — Dr. Melissa’s story and new book The Connection Code 00:45:28 — “Love is a verb” — the closing message ✨ Connect With Dr. Melissa Sonners Instagram: @beinspiredmama Website: drmelissasonners.com Book: The Connection Code ✨ Connect With Oksana Hansen Instagram: @quantumlenswellness Website: quantumlenswellness.com