You Can Reconnect With Your Body In Minutes With This Quick Reset

Your body has been sending signals, and white-knuckling your way through midlife is not the only option. We get real at the top of the show: Amy is heading into a procedure and names what so many high-capacity women do not say out loud, that pushing through can leave us depleted. So we choose something different, a short, practical reset you can do at home or at your desk to come back to yourself.

We guide you through a gentle grounding and nervous system regulation practice: feet on the floor, warming the hands, supportive touch points, and simple breath awareness. Then we add a subtle layer that makes this more than “just breathwork”, matching hand movement to the inhale and exhale, and using foot pressure to build steadiness. If you are dealing with perimenopause or menopause symptoms like low energy, stubborn weight, mood swings, and poor sleep, these small somatic cues can help you interrupt stress loops and reconnect with what your body is asking for.

After the practice, we answer the big question: how often should you do something like this? Heather shares why the right dose depends on your nervous system state and your personal history, and why certain techniques can be surprisingly activating or even triggering. We talk about listening for signals, stopping when something feels off, and breaking the practice into smaller segments that work for you. We also share a sneak peek of a new program we are building to combine Whole Body Harmony and Embodied Rejuvenation in one supportive container.

If this helped you feel even 5% more grounded, subscribe, share it with a friend who needs a reset, and leave a review so more midlife women can find practical, personalized support.

Connect with Amy Wilford on social media at @amywilfordhealth, or on her website at wholebodyharmonycoach.com

Connect with Heather Fontenot on social media at @embodiedrejuvenation, or on her website at embodiedrejuvenation.com

If you'd like to talk to us about our new joint program, Whole Body Real Life, email us at:

Amy@AmyWilfordHealth.com or Heather@EmbodiedRejuvenation.com 

Transcript

Why Your Body Is Communicating

SPEAKER_00 0:00

Welcome to the Body Drama Shift, where we move from confusion to clarity without guessing. Because your body isn't broken, it's communicating. If you're a woman in midlife dealing with stubborn weight, low energy, mood swings, or poor sleep, you're not imagining it and you're not alone. I'm Amy, creator of Whole Body Harmony.

SPEAKER_01 0:20

And I'm Heather, creator of Embodied Rejuvenation. Together we help you decode your symptoms by addressing both biology and the nervous system. Because real change happens when both are in alignment. Let's shift.

A Real-Life Nervous System Check-In

SPEAKER_00 0:40

Hello and welcome back to the Body Drama Shift. Heather and I were going to do a typical episode today, but I'm going to be real and share that I'm having a procedure this afternoon and I'm not exactly in the right energy for it. So I need to nourish myself so that I'm not depleted for the procedure. And Heather had a great idea of leading us through a practice today. And I think that that is going to be perfect for all of us, including myself. So I'm super excited to dive into the practice this today.

SPEAKER_01 1:11

So if you typically listen when you're driving, I would invite you to do this either when you're stopped in your car or at your office at work or at home. So um it'll be a short practice, but it's something that will help us um just pause and reconnect with ourselves. Let's

Guided Grounding With Hands And Breath

SPEAKER_01 1:32

go. I'd like to invite you to just put your feet on the floor, both feet if they're not there. And just walk your feet back and forth just a couple times. Or to bring your awareness to your feet. And now just pause and let your feet settle where they are. And then you just bring your hands together. I'm gonna lift my hands up here just so you can see them, but you can leave your hands in front of your chest or your embelly so that your shoulders stay relax. You're just gonna rub your hands together until you feel some heat, some warmth in your hands. And then we'll slowly place the heel of our hands over our eyes. And then you'll slowly rub your hands together again. And then you just bring your hands to meet your jaw. So just place your hands around your face. Maybe you start to notice your breath a little more. And then we'll slowly bring our hands back together and rub them together again. And then place your hands over your arm. Maybe you just start to feel your heart beating, your breath moving. And just notice that your breath is the only movement you feel right now. Let that be enough. You're not trying to change the breath, you're just letting it move, letting it be, just noticing it. And then slowly bring your hands back to your legs, if that's accessible for you. And you're just going to slide your hands forward towards your knees. And you can do that as slowly or as quickly as you would like. Maybe at first it feels a little quicker. But again, just whatever your body is. And then we'll just start to slow it down and connect it with that breath. So when you're inhale, you'll take your breath in as you slide your hands towards your knees. And then exhale as you slide your hands back towards your hips. So as you recede your breath in, you're sliding your hands forward. As you release your breath out, you're sliding your hands back towards your hips. And we'll do that for three more rounds without my voice so that you can follow the rhythm of your breath. You can have your eyes opened or closed or just slightly gaze down. If you have a hard time focusing, sometimes it's easier to keep your eyes open. This is your last one. And it doesn't matter if the breath's in and out the nose, in the nose, out the nose. You're really just trying to connect with your breath, reconnect with yourself, and pause for a moment. So now you just let your hands rest in a comfortable position. We invite your shoulders to drop away from your ears. And now we'll bring your awareness back to our feet. You're just gonna press down into the floor on your inhale. And then exhale and let your feet soften, feeling all four corners of your feet resting on the surface beneath. And then inhale as you press down again into your feet. Exhale as you let your feet soften. And again, we'll do that for three more round tiles out of my voice. Just so you can connect to the rhythm of your breath. We all breathe differently. This is your last down. Also invite you to just bring your hands back to your heart. Just take a moment to notice if anything has changed or shifted. If not, it is okay. We are simply just practicing and notice it. So just reconnecting with regret. Just notice the breath more. That is the end of our practice today. Just a short moment to reconnect to Paul's. Thank you all for breathing and connecting.

How Often To Practice Safely

SPEAKER_00 5:33

The question, Heather, how often would you say that someone should do something like what we just did?

SPEAKER_01 5:40

So I want to be mindful of my response here because this practice this work is so individualized that I really like to do an assessment with people to um see where they are. It's a pretty safe practice, I would say, um, that you could do once a day. But it really depends on the state of your nervous system. So I want to name that. Like if you feel like it takes you too far down, then be mindful of that. If it energizes you too much and creates more anxiety or something like that, then be mindful of that. And then that is where the work that I do meets people like with the assessment to say, okay, what's actually going on with the whole system? And then this would be a practice for you.

SPEAKER_00 6:28

So we need to be really aware of our body when we're doing something like that. And if we were in the middle of that and feeling like we were getting amped up or something like that, then we would need to know to stop. And could it be that portions of that might feel really good and portions of it may not? So, like maybe in whatever state you're in, if you're like this part might be really great for you and this might be really great for you, but maybe rubbing your legs isn't supportive for you. So you could kind of break it up into little chunks, different segments.

SPEAKER_01 7:03

Yeah, like if there's something that feels like more supportive for you, like just pressing your feet into the floor and then relaxing your feet, like that might be really good for you. Like if you're, I'm going to use the word anxious um just for an example. So if you are having a lot of anxiety, like someone that pressing your feet into the ground, that might be really good for you. Um, what I've noticed, I'll use a few examples. What I've noticed in clients is um like one client will say, Oh, this counting ratio breathing really activates me. But like the other people in the room, it does not activate them at all. Sometimes when we rub our hands together and place our hands over our eyes, that might trigger somebody. So then I wouldn't do that, right? Uh, when I worked at the substance abuse facility, we had to be very careful with certain things because people were really wounded. And so if I would ask someone to place their hands on the wall, they may have had a past experience that that triggers. So it really depends on the person. But overall, I think this one is pretty safe, but I do want to name that because it's individualized work and what's happening underneath for each person. Yeah.

SPEAKER_00 8:20

And that's true for both of us in our practices. We both really focus on the individual side

Personal Triggers And Individual Needs

SPEAKER_00 8:27

of it. And speaking of that, we are super excited because we are building a new program where women can work with both of us in the same container. So one program,

New Program Preview And How To Reach Us

SPEAKER_00 8:39

and you get both of us together to combine our individualized practices. And so we're both pretty excited for that. Um, we have been talking to multiple women, women that we have worked with in the past, women who have just come to us because they've had concerns with what's going on in their body or with their nervous systems. And so we're gathering information from women so that we can build a program that truly meets women where they are. So stay tuned for that. And if you want to connect with either one of us outside of the podcast, you can always find us at embodiedrejuvenation.com for Heather and Whole Body HarmonyCoach.com for me. So we hope to connect with you soon. Have a great day.

SPEAKER_01 9:23

I'm Heather, nervous system coach and yoga therapist and founder of Embodied Rejuvenation. My work is rooted in the belief that lasting transformation isn't just about knowing what to do. It's about your nervous system feeling safe enough to actually do it. I know what it feels like to be capable, smart, and driven, and still feel like something is holding you back that you just can't name. Through nervous system assessment and high-touch coaching, that's exactly what I help women uncover. I also deeply believe in the power of women, healing and growing in community, which is why community is woven into my programs and why I host retreats for women who are ready to go deeper together. If any of that sounds like what you've been looking for, I'd love to connect. You can book a call with me at embodiedrejuvenation.com. The link is in the show notes.

SPEAKER_00 10:15

At Whole Body Harmony, I help women in midlife stop guessing and finally understand what their bodies are trying to say. Through comprehensive lab testing, personalized protocols, nutrition, and high touch coaching, we look at the whole picture because hormones, gut, metabolism, stress, and lifestyle are all connected. If you are tired of feeling dismissed or stuck, or even been told that you're crazy, you don't have to figure it out alone. You can learn more or book a clarity call at whole bodyharmonycoach.com. Hope to connect with you soon.