Tend
Nervous system practices.
Short, evidence-informed practices for regulation, rest, and tending to yourself.
4-7-8 Breath
Inhale for 4, hold for 7, exhale for 8. Activates the parasympathetic nervous system within minutes.
Anxiety · Sleep
Box Breathing
Equal counts of inhale, hold, exhale, hold. Used by the military for stress regulation. Simple and reliable.
Stress · Focus
Body Scan
A slow movement of awareness through the body, from feet to crown. Releases held tension without requiring you to do anything.
Tension · Sleep · Grounding
5-4-3-2-1 Grounding
A sensory grounding technique that brings you back into the present moment when anxiety or overwhelm is pulling you elsewhere.
Anxiety · Dissociation · Overwhelm
Heat and the Nervous System
A guided practice on using warmth, including a bath, heat pack, or warm drink, as a deliberate nervous system regulation tool.
Hot flushes · Tension · Regulation
Self-Compassion Break
A three-part practice from Kristin Neff research: acknowledging suffering, recognising shared humanity, and offering yourself kindness.
Self-criticism · Shame · Grief
The Wine at 5pm
You know it makes things worse. You still want it. This session gets curious about the craving without judgment, and what the nervous system is actually asking for.
Alcohol · Nervous system · Grief
Settling for Sleep
A gentle pre-sleep practice for women whose minds run at night. Combines breath, body scan, and a simple cognitive wind-down.
Insomnia · Night waking · Racing thoughts
Working with Anger
Anger in perimenopause is often disproportionate and confusing. This practice helps you be with anger rather than manage or suppress it.
Anger · Perimenopause · Regulation
Sitting with Grief
A short practice for moments when grief arrives unexpectedly. Not to process it fully, but to be with it without being overwhelmed.
Grief · Loss · Sadness
Child's Pose
A gentle surrender that activates the vagal nerve, signals safety to the nervous system, and releases tension in the lower back and hips.
Anxiety · Hot flushes · Lower back
Legs Up the Wall
One of the most restorative poses in yoga. Reverses venous pooling, drops heart rate, and rapidly calms the nervous system. Powerful for hot flush relief and exhaustion.
Hot flushes · Exhaustion · Anxiety
Supine Twist
A gentle lying-down spinal twist. Releases tension along the spine, supports digestion, and creates a feeling of wringing out and starting fresh.
Tension · Digestion · Spine
Wide-Legged Forward Fold
Head below heart. One of the fastest ways to interrupt a stress response, lower cortisol, and feel grounded. Adrenal support for perimenopause.
Cortisol · Stress · Grounding
Supported Fish
A supported backbend over a bolster or rolled blanket. Opens the chest, lifts mood, and counteracts the forward hunch of exhaustion.
Mood · Exhaustion · Chest opening
Standing Forward Fold
Feet hip-width, fold forward. Fast, simple, can be done anywhere. Measurably reduces cortisol and heart rate within 60 seconds.
Quick reset · Cortisol · Anywhere
Reclined Butterfly
Lying down with soles of feet together, knees open. Releases the psoas, inner groin, and pelvic floor. Deeply restorative for tension and hypervigilance.
Pelvic floor · Anxiety · Restorative