Perimenopause is not something you just have to grit your teeth and survive.
Your nervous system is the bridge and you can work with it directly.
These 15 minutes are designed exactly to send a signal to your body,
Saying,
You are safe.
Find a comfortable position that you can stay without effort.
Close your eyes.
Bring your attention to your breath first.
Now take a slow inhale in through your nose,
Feeling your legs gently.
And exhale through your mouth.
Letting the exhale be longer than the inhale.
One more time,
Inhale,
Breathe in slow and exhale slowly.
Letting your shoulders soften.
Every long exhale is a signal to your nervous system.
You are telling it,
We are not in danger?
We can rest.
We can repair.
If your experience heart flashes,
Here is a simple cooling breath that regulates your body temperature by activating the calming side of your nervous system.
Breathe in slowly through your nose.
Now purse your lips like you are blowing through a thin straw.
And exhale slowly through your mouth.
Feel the coolness of the air as it leaves.
In hell through the nose Exhale slowly through your corset lips.
Cold air,
Low and steady.
Keep this rhythm.
In through the nose,
Out through the mouth.
It's long.
Cool control it You are just giving your body a different signal than the one it's been running on.
Now bring your awareness down to your feet any tension Let them soften.
Move up your legs,
Your thighs,
Your hips.
So much emotion gets stored here without us realizing it.
Breathe in to that area.
Exhale and feel it release.
Now bring your belly if you are in perimenopause.
This area might feel unfamiliar right now.
Bloating,
Weight shifts.
Sensations you didn't have before.
You don't need to fix any of it.
Just let your bendy be soft Let it rise and fall with your breath.
Exactly as it is.
Your chest and upper back.
Feel the breath expanding here.
Let your ribcage loosen.
Let your heartbeat slow down.
Your shoulders.
Let them drop away from your ears.
Let your tongue rest loose in your mouth.
The space between your eyebrows,
Soften it.
Your whole face.
Let it go,
It's late.
With each exhale.
Imagine your body releasing a little more of the tension it's been holding.
The constant alertness.
The low-grade anxiety.
The feeling that you have to be on guard.
Your nervous system has been working overtime.
Right now,
You are giving me permission to stop.
Your body knows how to heal.
It knows how to find balance.
It's been doing it your whole life.
You're not broken.
You are in a transition.
And your nervous system just needs to know it's safe to let it go.
With every slow exhale.
You are stimulating your vagus nerve.
If you get distracted It's okay.
And bring your attention back.
To your breath.
To your body.
Now scan through your body one more time.
From the top of your head,
All the way to your feet.
Anywhere you notice tightness.
Give it permission to let it go.
On your next exhale,
Instead of fighting your body through this transition.
You are supporting it.
15 minutes of deep rest.
10 regularly.
Can lower your baseline stress level.
It can reduce the intensity of hot flashes.
It can quiet the anxiety that shows up without a reason.
Your body isn't failing you.
It's adapting to a new hormonal landscape.
And when you give it this kind of rest.
You make that adaptation is moral fair.
Notice how your body feels compared to when we started.
Whiter,
Softer.
Let your nervous system shifting.
Let's repair more.
Just a biologist speaking to your nervous system.
We slowly start to come back.
Moving each finger and each thumb.
When you feel right open your eyes.
If you're curious about the biology behind what just happened.
As estrogen starts to fluctuate,
Your nervous system loses one of its main calming signals.
Estrogen helps regulate cortisol,
Body temperature,
And your sleep-awake cycle.
When those levels start shifting,
Your stress response goes into overdrive even when nothing is actually wrong.
That's why you are anxious without a reason.
Sleep feels impossible some nights.
It's not a personality flaw.
It's biology.
Stay calm.
You've got this.
