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

Click to Text Thoughts on Today's EpisodeI 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/menopauseThe sympathetic vs. parasympathetic nervous system, explained simplyWhy a longer exhale than inhale is the strongest signal of safety to your bodyThe vagus nerve's role in calming your systemA simple 4-minute daily practice I love to useEpisode LinksThe underlying reasons you are chronically exhausted (Hint: all roads lead to gut health) with Halley BrookeMeditation Myths Busted: A Guide to Everyday Mindfulness with Ann SwansonExhausted, Overwhelmed, and Over 40? Here's Why Your Body's Stress Response Has Changed with Marcyline BaileySleep Better in Midlife: 16 Common Sense Tips That Actually WorkRewrite your Food Story to change the way you eat, think and live with Elise Museles3am Insomnia: When Hormones Hijack Your Sleep in Midlife with Kathleen SaucierMelt Vagus Nerve YouTube VideoProducts Discussed (Amazon Aff)Melt Soft Body Foam RollerMeditation for the Real World by Ann SwansonBreath as Prayer by Jennifer TuckerMy latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell