Inhale Calm, Exhale Stress: A Common Sense Guide to Breathing

Click to Text Thoughts on Today's Episode

I made up a breathing technique involving a clock face. Yes, really. And it works. That's just one of 10 tools in this week's episode on mindful breathing for stress — perfect timing if your nervous system has felt a little extra "on" lately.

In this episode of the Common Sense series, I tackle a topic that's simple, free, and easy to overlook: breathing. A coaching client's request sparked this deep dive into how intentional breathing can help regulate stress — especially as cortisol and stress resilience shift during perimenopause and menopause.

In this episode:

• Why stress resilience changes in perimenopause/menopause
• The sympathetic vs. parasympathetic nervous system, explained simply
• Why a longer exhale than inhale is the strongest signal of safety to your body
• The vagus nerve's role in calming your system
• A simple 4-minute daily practice I love to use

Episode Links

The underlying reasons you are chronically exhausted (Hint: all roads lead to gut health) with Halley Brooke

Meditation Myths Busted: A Guide to Everyday Mindfulness with Ann Swanson

Exhausted, Overwhelmed, and Over 40? Here's Why Your Body's Stress Response Has Changed with Marcyline Bailey

Sleep Better in Midlife: 16 Common Sense Tips That Actually Work

Rewrite your Food Story to change the way you eat, think and live with Elise Museles

3am Insomnia: When Hormones Hijack Your Sleep in Midlife with Kathleen Saucier

Melt Vagus Nerve YouTube Video

Products Discussed (Amazon Aff)

Melt Soft Body Foam Roller

Meditation for the Real World by Ann Swanson

Breath as Prayer by Jennifer Tucker

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell