Perilune
Tend
Tend.
Evidence-informed practices for your nervous system. Choose what you need today.
Nervous system regulation
🌬
Extended exhale breathing
Activates the parasympathetic nervous system by extending the exhale beyond the inhale. One of the fastest-acting regulation tools available.
5 min Breathwork Anxiety · Overwhelm
🤲
Containment practice
A somatic self-holding technique that signals safety to the nervous system. Cross your arms and hold your own shoulders — notice the pressure and warmth.
3 min Somatic Anxiety · Distress
🐝
Humming breath (Bhramari)
Humming on the exhale activates the vagus nerve directly, producing immediate calming effects. Useful when the nervous system is highly activated.
5 min Breathwork Overwhelm · Anger
Heat & body temperature
❄️
Cool point activation
Applying cool water or a cold cloth to the wrists, temples, or back of the neck triggers a rapid drop in perceived heat. Cooling these pulse points has immediate effect.
2 min Somatic Hot flushes · Heat
💨
Sitali cooling breath
An ancient technique where you inhale through a rolled tongue (or through the teeth), drawing cool air over the tongue's surface. Clinically studied for heat reduction.
3 min Breathwork Hot flushes · Night heat
🌡
Pre-sleep temperature drop
The body needs to drop 1–2°C for sleep onset. A warm shower 1–2 hours before bed paradoxically accelerates this cooling. Keep bedroom temperature between 16–19°C.
15 min Sleep hygiene Sleep · Night sweats
Sleep support
🌙
4-7-8 settling breath
Inhale 4 counts, hold 7, exhale 8. The extended breath-hold and slow exhale significantly reduce cortisol and prepare the nervous system for sleep. Use lying down.
5 min Breathwork Sleep onset
🌊
Progressive body scan
Systematic attention through the body, releasing held tension region by region. Based on progressive muscle relaxation research — shown to reduce time to sleep onset by 30%.
12 min Somatic Sleep · Tension
Grounding & anchor practices
🌱
5-4-3-2-1 sensory grounding
Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. Interrupts an anxious thought loop by returning attention to the present through the senses.
3 min Somatic · Mindfulness Anxiety · Dissociation
☀️
Morning anchor ritual
Three minutes before reaching for your phone. Feet on the floor, three slow breaths, one sentence naming how you're arriving. Sets the nervous system tone for the day.
3 min Ritual Daily regulation · Morning
🌿
Completion ritual
Three minutes at the end of the day. Name three things that happened. One sensation in your body. One thing you're putting down. Signals the nervous system that the day is done.
3 min Ritual Evening · Wind-down
← Back to practices
Breathwork
Choose a pattern. Follow the circle. Let your nervous system settle.
Ready
—
Cycles: 0
Why this works

The extended exhale activates the vagus nerve, which communicates directly with the brain's threat-detection system. Slowing the exhale triggers the parasympathetic response — the physiological opposite of the stress response. With perimenopause, the autonomic nervous system is less buffered, making breath-based regulation particularly effective.

← Back to practices
Body scan
A slow, systematic journey through your body. Move at your own pace — or let the timer guide you. There is nothing to fix. Only to notice.