Somatic practices support our hormone health as well as our nervous system

Calling all women of a certain age! (That would be over 40 for most of us).

Somatic healing and therapy doesn’t only regulate our nervous system and help us with healing our wounds, they are also amazing for supporting our hormonal health.

I’ve curated a few of my favourite below…

Mindful breathing - the nervous system directly controls our heart rate which is linked to our breathing rate. While this is usually an unconscious process, we can influence how our body is functioning by slowing down our breath. A slow outward exhale slows the heart rate, releasing feel good hormones and supporting progesterone to do its calming job.

Grounding exercises - bring a sense of safety and embodiment which is calming and restorative for our mind and body. And a calm body can function optimally, ensuring our hormones are working effectively.

Gentle exercise - lowers cortisol and helps us feel more physically aligned. This can help reduce tension which can reduce pain during our period. Exercise also stimulates the production of endorphins which stop pain.

Gamut spot - massaging the gamut spot (the little dent between the baby and ring finger metacarpals) eases pain and discomfort which is so so helpful if you’re experiencing painful periods.

Body scanning - another beautifully grounding exercise that helps us feel more connected and appreciative towards our body and how it lovingly supports us month after month.

Nourishing, mindful eating - eating mindfully slows us down so we can appreciate the meal more fully, and digest the nutrients we need more easily. A good diet rich in antioxidants, fibre, vitamins and minerals is essential for good bone health and balanced hormones.

Visualisation - research has shown that visualisation is extremely powerful in regulating our emotions and processing difficult experiences. This helps decrease the risk of emotional upheavals related to hormone changes.

Journalling - keeping track of our cycle so we can engage with what we need throughout the month is a powerful way of taking control of our environment and life values to support us holistically.

Walk in nature - this has all kinds of benefits for us. The walking releases calming hormones, reduces anxiety, and helps us process difficult emotions.

Yin yoga - the slow pace and long slow holds of each posture can be an ideal way to support the body and mind when we are working through the uppers and downers of our monthly cycle.

Mushrooms - I’ve recently started using reishi and turkey tail mushroom tinctures. They are both good for preventing oxidative stress, boosting the immune system, balancing hormones and aiding sleep.

Sleep - getting enough shut eye is so important to our overall health. Unfortunately, when we are going through perimenopause and menopause our sleep can be seriously affected. However, picking one or two of the suggestions above can improve our sleep quality. My personal sleep routine for optimal rest is:

• Gentle exercise and a 478 breathwork (in for 4 counts, hold for 7 counts, out for 8 counts) right before bed.

• Working with my parts in meditation before I go to sleep.

• Taking my mushroom tinctures daily.

• No caffeine past 4pm.

Want to work with me one to one or come to one of my gorgeous, nervous system restoring group classes? Email me to book a free consultation or check out my psychotherapy page and group class page.