Welcome to Day 3 of the Hormonal Health Challenge here on Insight Timer.
Hormonal changes can affect how you feel,
Think and get through the day.
Today we'll explore a simple strategy to help you feel more supported through those changes.
Let's jump in.
Welcome back to the Hormonal Health Challenge.
My name is Linda Friedland.
Low energy days aren't a failure of willpower.
For many people,
They're a predictable part of the hormonal rhythm.
When cortisol and other stress hormones stay elevated,
The body holds onto energy rather than releasing it.
Which is part of why pushing through can feel so much harder than it should.
This practice works directly with that stress response.
Breathwork supports healthy cortisol balance by calming the nervous system.
As your breathing slows,
Your body shifts away from stress mode,
Supporting a healthier balance of this essential hormone.
Into a restorative and energized state.
A practice with your legs up against the wall.
Paired with long exhale breath work signals the nervous system to shift out of stress and into rest.
And rest is where the body can actually begin to recover its hormonal balance.
This isn't relaxation for its own sake.
It's giving your system the specific signal it needs to stop holding on so tightly.
You might reach for this practice on a morning when you've woken up already tired.
Or in the middle of an afternoon slump,
That coffee isn't touching.
Or any time pushing through simply isn't working.
And a few minutes of real recovery.
Would serve you better than another burst of effort.
Now let's begin and practice this together.
Take a moment now to settle into your body.
And get your shoulders dropped.
And arrive fully in this moment.
Here,
Now,
Ready to practice.
Find a comfortable place on the floor against a wall.
And lift both legs one at a time up against the wall.
Shuffling your body closer to the wall.
And rest your heels comfortably.
Against the wall.
If you don't have this available.
Find a restful position on a chair.
I'm a cow.
Or on your bed.
Begin by watching and observing and feeling your breathing.
Breathe in slowly through your nose.
And breathe out through your mouth.
Close your eyes gently.
And breathe in through your nose.
And observe your breath moving out through your mouth.
Start now to count your in-breath for the count of four.
Breathe in,
2,
3,
4.
Hold for the count of six.
And breathe out for the count of seven.
2 3 4 5 6 7 Breathe in for the count of four.
Hold for the count of six.
And art.
For the count of seven.
Two,
Three,
Four,
Five,
Six,
Seven.
Take a deep breath in Take off all.
Hold for six and now if you can breathe out for the count of eight three four five six seven eight Keep this pace comfortable and not forceful.
If you want to slow it down and breathe in for the count of four.
Hold for the count of four and breathe out for the count of six.
And that feels more comfortable.
Continue in that pattern.
This should feel restorative rather than effortful.
We then for the count of four.
Old for the count of four.
And out for the count of six.
Five,
Six,
Or if you can,
Seven,
Eight.
Slowing the exhale and a nice deep breath in on the inhale.
Or the count of four.
Home meat.
And breathe out slowly and gently.
And no,
Just breathe comfortably in this position.
Gentle,
Deep inhale.
And a slow.
.
.
Relaxed exhale.
Deep breath in,
Feel the warm air.
On the exhale.
Breathe in the cool air on the inhale.
And the warm air slowly on an exhale.
Just breathe normally now for a few comfortable breaths,
Keeping your legs up against the wall.
If it feels more comfortable,
You can move your heels together and bend your knees.
And if you have time,
Stay in this position a little longer.
Otherwise,
Gently bring your legs down.
Stay comfortable on your back with your knees bent.
And now notice,
After the practice,
How your body feels compared to when you started.
May be heavier.
In a good way.
Maybe just a little quieter.
This is a practice you can return to anytime your body is asking for rest rather than more effort,
A tired morning,
An afternoon slump.
Any day,
The usual push just isn't landing.
Tomorrow we turn to a different kind of signal.
The craving.
And what it's actually asking for.
Good luck for the rest of the hormonal challenge.
