Let’s be honest, whether you’re in perimenopause, midlife, or simply navigating the demands of everyday life as a woman, things can feel too full, too heavy, and too overwhelming. The last thing you need is another complicated plan to add to your plate.

That’s why today, I want to share three gentle practices you can lean on this week. These aren’t time-consuming, and they don’t require a ton of effort. But they can calm your body and mind when everything feels like it’s just too much.

If you’re like me, sometimes even thinking about adding one more “healthy habit” feels impossible. But I promise, if you lean in and try one of these, it’ll be worth it.

You’re Not Broken—Your Body Is Asking for Support

For years, I ignored my own symptoms, whether it was bloating, migraines, or exhaustion. Now I see them as signals, not failures. They’re guideposts reminding me to pause and listen to what my body needs.

And the mental load we carry as women is immense. We’re working, caregiving, managing homes, juggling responsibilities for kids or aging parents. Life can be a lot. Add hormone changes on top of that, and the load feels even heavier.

Why? Because as hormones shift, our resilience decreases. Things we’ve carried for years suddenly feel heavier. We snap quicker. We need more space. That’s not weakness, it’s biology.

The good news? You can support your body with simple practices that lighten the mental noise and rebuild resilience.

Gentle Practice #1: The Breathing Reset

The first practice is a simple breathing reset you can do anywhere.

Here’s how:

1. Place your hand on your heart or your belly.

2. Inhale through your nose for a count of four.

3. Pause at the top for a count of four.

4. Exhale slowly for a count of six.

5. Repeat this cycle three times.

Take a moment and try it now. Did you notice even a slight shift in your body?

When you breathe this way, you’re telling your nervous system that you’re safe. Cortisol levels begin to calm, your heart rate steadies, and your brain gets the message that it can step out of fight-or-flight.

You can use this reset in the car, in the bathroom, before answering an email, or any time you feel maxed out. And it doesn’t have to be perfect. If you don’t like holding your breath or the count feels off, just focus on slowing down your breathing. The point is to remind your body it’s safe.

Because when we stay at the very top of our capacity, pushing through fight-or-flight, our bodies eventually scream at us with bigger symptoms. For me, this showed up as 25 migraines in a single month. For you, it might be fatigue, gut issues, or something else.

Slowing down with the breath is one of the best ways to interrupt that cycle and tune back in.

Gentle Practice #2: Step Outside for Light and Movement

The second practice is so simple, yet so overlooked: step outside.

I work in a basement office without windows, so I use an artificial light box. But every morning, I make sure to step outside, even for five minutes. That light exposure resets your circadian rhythm, supports your sleep, and lifts your mood.

Here’s how to use this practice:

-Step outside for five minutes of natural light (even if it’s cloudy).

- Add some gentle movement: walk, sway your arms, tap your body, or practice the calming breaths you just learned.

- Pay attention to where you hold stress. Maybe it’s your jaw, shoulders, or upper back. Move in a way that helps release that tension.

This isn’t about squeezing in squats or push-ups. It’s about reminding your body that it belongs in rhythm with nature. Just five minutes outside can shift everything.

Gentle Practice #3: An Evening Grounding Ritual

The third practice is an evening ritual that helps you wind down and prepare for deep rest: a two-minute body scan.

Here’s what to do:

1. Close your eyes.

2. Start at the top of your head (or your feet, wherever feels natural).

3. With each breath, imagine softening that part of your body.

For example: Relax your scalp. Soften your forehead. Let your eyes feel heavy in their sockets. Release your jaw, your shoulders, your chest…all the way down.

This quiets racing thoughts, signals safety to your nervous system, and helps your body shift into rest-and-digest mode. Even just two minutes before bed can make your sleep deeper and more restorative.

Why These Tiny Practices Matter

To recap:

1. Breathing reset: Three calming breath cycles.

2. Step outside: Five minutes of light and gentle movement.

3. Body scan: A short grounding ritual before bed.

These are small shifts, but they are powerful. Especially in perimenopause and menopause, when your body feels unpredictable, these practices anchor you and remind your body it’s safe.

Because here’s the truth: you can’t heal or find balance in fight-or-flight. Healing happens when you’re in parasympathetic mode: rest and digest.

And calm doesn’t come from doing more. It comes from listening to your body and giving it what it needs.

A Gentle Reminder

If you’re like me, you may have internalized the idea that your worth is tied to productivity. I grew up with the message: If a man don’t work, a man don’t eat. And I carried that drive to do more, work harder, and keep pushing, often to my own detriment.

That’s why practices like these are so important. They interrupt the push, remind us that rest is not weakness, and allow the body to heal.

So start with one of these practices this week. Let it be enough.

Your Next Step

If this resonated with you, I’d love for you to grab my free guide: The Real Reason You Still Feel Off. It’s a simple way to start uncovering the signals your body is sending and take your next step toward relief.

👉 You can find it atRachelCartaRN.com/lasting health

And if you enjoyed this post, please share it with a friend who might need it too. Because chances are, if this resonated with you, it will resonate with someone you love.

Thank you for being here. Thank you for tuning into your body, your healing, and your calm.

Lots of love,

Rachel

About Rachel Carta, RN

As a Functional Nutrition Counselor & Life Coach, I help women who are tired of feeling off, have low energy, digestive issues, brain fog, and/or mood swings. You can wake up with energy. You can feel good again in your body. You can reconnect to the vibrant, grounded you. You don't have to do this alone. Let's talk.