BITE SIZE SELF-CARE TECHNIQUES TO SUPPORT YOU TO FIND MOMENTS OF STILLNESS AND CALM

The video addresses how common overwhelm is for everyone, particularly during winter months. During winter, our bodies naturally focus on kidney essence and adrenal glands, which is where cortisol production becomes significant.

Fighting Against Natural Rhythms

The patriarchal push to start doing and achieving at New Year goes against our body's natural flow. Our bodies need stillness and rest during winter, just like nature does. When we push against this need, our adrenal glands pump out even more cortisol, leading to fatigue and reduced mental capacity as our bodies enter survival mode.

The Importance of Rest

Whilst life is busy and taking rest can feel counterproductive when trying to keep our heads above water, rest is essential – just as you wouldn't drive a car on empty. During rest, we can ask ourselves important questions about what's truly in alignment for us, rather than being "busy fools".

Impact on Hormones (Especially During Perimenopause)

This particularly affects women going through perimenopause and menopause. When adrenals are constantly pumping out cortisol and also need to produce oestrogen, the body prioritises cortisol, leading to dropped oestrogen levels. This creates a cycle where we move from fight-flight into freeze or fawn mode, where even thinking about doing anything feels overwhelming.

Simple Vagus Nerve Exercise

A simple technique is introduced: lie down for 5 minutes with both hands behind your head, look up, then slowly look to your left without moving your head. Breathe and allow a shift, then return to centre and repeat on the right side. This activates and calms the vagus nerve, bringing you into the parasympathetic state and helping you break the pattern of constant push and drive.

Additional Tools

I mention the Shakti Mat as a helpful tool for relaxation, as it encourages breathing and softening whilst stimulating fascia and blood flow throughout the system.

Guided Meditation

The guided meditation can be used at any point during the day. Bringing hands to heart creates a somatic anchor point that, with practice, signals the body to shift into calm. The practice involves becoming curious about how the body feels, noticing the breath, and observing which parts of the body move with each inhale and exhale. There's no judgement – just observation and listening with curiosity.

Building the Practice

Incorporating scent into this practice helps, as the brain will associate it with the peaceful state and help you drop into calm more quickly. Having a consistent scent, place, and the hand-to-heart gesture helps your body recognise when it's time to return to peace.

Even little moments of this practice build up over time and can make a real difference in managing overwhelm and burnout. Key Takeaway: This isn't about adding more to your to-do list. It's about giving yourself permission to pause, rest, and work with your body's natural rhythms rather than against them.

FULL VIDEO - 16 minutes

SHORT VIDEO - bite size

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