Is your nervous system stuck in fight or flight mode?

our peripheral nervous system has two settings: sympathetic — fight or flight — and parasympathetic — rest and digest.

Both are important for survival and well-being, but the key is being able to find balance and navigate between the two. Life is full of different stressors, and our ability to manage them well depends on the flexibility of our nervous system.

Your peripheral nervous system has two settings: sympathetic — fight or flight — and parasympathetic — rest and digest.

ACTIVATED

Sympathetic

Fight or flight. Alert, braced, ready to respond — the state that protects you from the lion.

AT EASE

Parasympathetic

Rest and digest. Calm, restored, safe — the state where the body heals and settles.

The goal isn’t to live in one. It’s the flexibility to move between them.

The perimenopause dilemma

Everything was balanced. Then a wrench got thrown in.

You’re cruising along through your thirties into your forties, juggling all of life’s stressors and to-do lists like a superhero on steroids. Then suddenly a wrench gets thrown into that bundle of balls you’ve been juggling for years, and everything falls to the ground.

You look at all those balls on the ground and feel overwhelmed by how many there are. You can’t imagine how you ever juggled them all, and they start to make you anxious. They wake you up at 3am and won’t let you go back to sleep. You feel exhausted from trying to pick them all up, and your brain can’t figure out what order to put them in. You may even notice new weight that won’t come off, especially around the midsection — no matter how well you eat or how much you exercise.

The wrench that threw everything off balance is your rapidly fluctuating hormones.

That disruption causes the nervous system to get stuck in fight or flight mode. It needs some help finding its way back to rest and digest — and to be reminded that it is not being chased by a lion.

We must approach this differently. If we treat it like a war to be won, we only deepen the fight or flight.

Reprogramming the nervous system

Four gentle, practical ways to remind your body it is safe.

Practice one

Move, but move intentionally

Practice two

Build your strength

We naturally lose muscle tone as we age, so we have to work to keep it. Aim for at least 20 minutes of lifting, three days a week. Start light and keep building. It maintains healthy muscle, keeps the metabolism burning, and builds strong bones — vital for preventing osteoporosis after menopause.

Practice three

Restore

Sometimes less is more for the nervous system. Learning how to slow down is one of the greatest gifts you can give your body. Find a restorative yoga class in your community — there are many wonderful poses to help reset your nervous system. Reach out anytime for specific recommendations.

Practice Four

Return to the breath

Learning to breathe deeply is one of the most important ways to heal the nervous system. Don’t be intimidated — it’s just breathing, something you already do. I’m only asking you to pay attention to it. Slow, deep breathing reminds your nervous system that it is safe and can rest.

A first breath practice

1

Notice

Simply observe your breath. What is its pace? Which parts of your body expand and contract as you breathe?

2

Deepen

Draw the breath down into your belly. Let it inflate like a balloon as you inhale, and deflate as you exhale.

3

Even Out

Keep your inhale even to your exhale. Slow and steady — this signals to your nervous system that it is safe.

Teamwork

You are not alone on this journey

This is an important transition in life, and it deserves attention. Speak with your healthcare provider about the best options for you as the unique individual you are. Hormones may be part of the equation — but they won’t solve everything on their own.

— Ingrid

Want help finding your way back to rest?

Reach out for restorative pose recommendations and support tailored to this season of your life.