A 10-Minute Daily Nervous System Reset

Why this simple practice matters even more in menopause

Most mornings, before my feet even hit the floor, there’s already a list in my head.
The things I didn’t finish yesterday. The stuff I need to figure out today.
It’s like my body wakes up already bracing itself for what’s ahead.

I used to think the answer was to power through. But after a while, I realized that wasn’t working.

So I started giving myself a few minutes each morning to reset. Nothing fancy. Nothing that takes a lot of time or equipment. Just ten minutes, if that, to come back to center. To remind my body that it’s safe to let go of some of that tension, even if only for a moment.

And if you’re in perimenopause or postmenopause, this reset isn’t just a nice practice—it’s essential.
Because your nervous system and your hormones are deeply connected.
The more stressed and dysregulated your nervous system becomes, the worse symptoms like hot flashes, brain fog, anxiety, bloating, and weight changes can get.

Here’s what I usually do. It’s not a to-do list. It’s more like a gentle rhythm that helps me start the day a little softer, a little steadier, and a lot more in tune with what my midlife body actually needs.

1. Three Intentional Breaths

Still in bed, I place one hand on my chest and one on my belly.
I inhale through my nose for four counts, then exhale slowly through my mouth for six. Three times. That’s it.

It’s not fancy, but that longer exhale helps signal to my body that we’re not in danger. In menopause, that matters—because your stress tolerance is lower, and your body needs these cues to shift out of survival mode.

2. Cold Water on My Face

I walk to the sink and splash cold water onto my face—not to wake up, but to regulate.
The coolness activates the vagus nerve, one of the body’s natural levers for calming a racing heart or a restless mind.

A small reminder: the world may be spinning, but I don’t have to match its pace.

3. Humming While I Move

While brushing my teeth or pouring water for tea, I hum. Nothing structured, just a sound in my throat.

This, too, stimulates the vagus nerve. But more than that, it keeps me from rushing. It’s a quiet presence—a lullaby to the morning. And if you’ve noticed your anxiety heightens during menopause, this is a simple way to steady your system.

4. A Hand Over Heart, A Hand Over Belly

Before I eat or check my phone, I return to my breath with grounding touch.
This simple contact reminds my body where I am and that I’m safe.

And when your hormones are shifting daily, that sense of safety becomes one of the most powerful regulators you have.

5. A Walk Without Input

If I have five minutes, I step outside without my phone. No podcast. No music. Just me and the sounds of the world waking up.

This isn’t exercise. It’s a reorientation. Letting nature remind me that I belong here, even when I feel overwhelmed.

Silent walking, even in short doses, has been shown to reduce reactivity and anchor attention. And in menopause, that shift from reactivity to steadiness is everything.

6. Tense and Release

I take a minute or two for progressive muscle relaxation—tightening one part of my body at a time, then letting it go. From toes to scalp.

It’s a simple way to remind myself what release feels like. Because sometimes, especially in midlife, I forget.

7. A Quiet Moment for Gratitude

Not a gratitude list that feels forced. Just three things—small, ordinary, and true.

The feel of warm socks.
A decent sleep.
Someone who texted back.

This shifts my focus from survival to presence.

8. A Sip That Grounds Me

Herbal tea or warm water with lemon—whatever feels gentle.
I take one sip with full attention. Feel the warmth. Taste the flavor. Let the act of drinking be an anchor.

9. A Stretch, Just One

I find where my body feels tight and hold a gentle stretch. This is about creating space. It’s about breath moving into places I usually rush past.

10. A Soft Intention

Before the day carries me away, I name one intention. Not a goal. Not another task. Just a way I want to move through the hours ahead.

With steadiness. With less rushing. With curiosity.

It’s less about achieving the intention and more about remembering it when things get loud.

This isn’t a miracle routine. I don’t always do all ten steps. Some mornings, I just breathe and sip my tea in silence.

But even that soft pause can be enough to shift something inside. To remind my body that I am not just a machine.

And neither are you.

💬 Final Thought

If you’ve been waking up with a racing mind, carrying tension you can’t name, or feeling like your menopause symptoms are spiraling—it’s not just “in your head.”

Your nervous system may be stuck in survival mode.
And the smallest reset can create the biggest change.

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