If you are in perimenopause or menopause right now,
You may have noticed that the tools you used to rely on,
The things that once helped you feel calm,
Grounded,
Or like yourself,
Sometimes feels like they are no longer working quite the way they used to.
Believe me,
I'm speaking from experience.
This is not you losing your resilience.
This is your body going through one of the most profound hormonal and neurological shifts of your entire life.
And it deserves to be treated that way.
Here is what is actually happening.
During perimenopause and menopause,
Levels of estrogen and progesterone,
Hormones that play a significant role in mood regulation,
Sleep quality,
Stress response,
And emotional steadiness,
Begin to fluctuate dramatically and then decline.
And because these hormones interact directly with the nervous system,
Their withdrawal can leave the nervous system feeling significantly more reactive,
More sensitive,
And harder to regulate than it used to be.
This is why so many women describe this time as feeling like someone turned up the volume on everything.
Sleep becomes disrupted.
Anxiety can arrive seemingly from nowhere.
The things that previously rolled off your back now land differently.
The emotional landscape becomes more unpredictable,
And the body,
With its hot flashes,
Is racing hard,
It is changes in energy and weight and skin can feel unfamiliar in ways that are genuinely unsettling.
None of this means something has gone wrong.
This is a transition,
A significant one.
And like all significant transitions,
It asks something of you,
But it also offers something in return.
Many traditions across the world have honored this passage as a time of deepening wisdom.
A moving away from external doing and toward internal knowing,
A time when the things that no longer serve you become impossible to ignore,
Which,
While uncomfortable,
Is also an invitation.
The practices that tend to help most during this time share a few qualities.
They are gentle rather than forceful.
They work with the nervous system rather than demanding more from it.
And they create moments of genuine safety and feeling being settled in the body,
Which is what the nervous system most needs during a period of such significant change.
Here are three of those practices to try.
The first is cooling breath.
Hot flashes and night sweats are in part a nervous system response,
The body's thermoregulation system becoming more reactive.
Slow,
Extended exhale breathing,
Particularly breathing out through the mouth as if fogging a mirror,
Activates the body's cooling and calming response.
Even 60 seconds of this during a hot flash can reduce its intensity and duration.
The second is a body appreciation practice.
During menopause,
It is easy to develop a difficult relationship with your body,
To feel betrayed by it,
Frustrated with it,
Disconnected from it.
A short daily practice of placing your hands somewhere on your body and simply saying,
Thank you,
I am listening,
I am here,
Begins to restore the relationship.
Understanding everything is comfortable.
It is about staying in connection rather than going to war.
The third is sleep preparation.
Disrupted sleep is one of the most common and most impactful symptoms of this transition.
A consistent 10-minute wind-down practice before bed,
Like dimming the lights,
Slowing the breath,
A brief body scan,
Signals to the nervous system that it is safe to let go of the day.
Over time,
This builds a sleep association that the body begins to trust.
So let's close with one breath together.
Place one hand on your heart and one on your belly.
Take a slow breath in,
Feeling both hands rise with the inhale.
And breathe out completely through your mouth.
Feeling both your chest and belly fall.
Again,
Breathe in.
And release.
Doesn't it feel good?
You're not falling apart.
You are moving through something real and significant,
And you deserve support,
Understanding,
And tools that actually meet you where you are.
And this is one of them.
And there are more where this came from.
