If you’ve been feeling more anxious lately, heart racing, mind spinning, emotions bubbling under the surface, you’re not alone. Midlife has a way of stirring up everything we thought we had neatly under control. Hormone shifts, life transitions, new responsibilities…it’s a lot for anyone. Especially someone who has everyone asking them for advice and solutions – Moms and Bosses I’m looking at you. Sometimes, no matter how much we plan or “try to relax,” our nervous system still feels like it’s running on high alert.
Here’s the good news: you don’t need an hour-long yoga class (even though I will preach a full yoga practice has a laundry list of benefits for women over 40 (really anyone) until I am blue in the face) or a silent meditation retreat to find relief.
You can start calming your body and mind in just a few minutes a day, right where you are.
Below are three simple yoga and breathwork practices I use (and teach my clients) to reset the nervous system and bring a sense of calm back to midlife.
1. Legs Up the Wall (Viparita Karani)
Let’s start with the easiest pose in the book. Find a wall, scoot your hips close to it, and swing your legs up so they rest against it. You can use a folded blanket or pillow under your hips if that feels good.
This pose is like pressing the reset button on your nervous system. It helps blood flow return to your heart, slows your heart rate, and signals your body that it’s safe to relax. You’ll feel your muscles soften and your mind begin to quiet.
Stay here for 3–5 minutes. Close your eyes, breathe naturally, and imagine the tension draining out of your legs and back. It’s simple, soothing, and incredibly grounding — especially at the end of a long day.
2. Box Breathing (for Instant Calm)
If anxiety hits in the middle of your workday or while you’re trying to fall asleep, box breathing is your best friend. It’s quick, discreet, and scientifically proven to lower cortisol (your stress hormone).
Here’s how it works:
- Inhale through your nose for 4 counts.
- Hold your breath for 4 counts.
- Exhale through your mouth for 4 counts.
- Hold again for 4 counts.
That’s one round. Repeat for 4–6 cycles.
You’ll notice your thoughts begin to slow down and your body feel more centered. Box breathing helps shift you out of “fight or flight” and into a state of calm focus… something every midlife woman could use a little more of. If you want a deeper breathwork practice connecting your HRV to your breath check out my signature course. We dive deeper into this here.
3. Seated Forward Fold with Deep Belly Breathing
This one’s perfect when your mind feels scattered or your body feels tight from sitting too much. Sit on the floor with your legs extended (or slightly bent), and slowly fold forward from your hips. Don’t worry about touching your toes, the goal is to soften, not strain.
Once you’re folded forward, take slow, deep breaths in and out of your belly. Feel your abdomen press gently into your thighs as you inhale, and release as you exhale.
This pose and breath combination encourages your body to let go of physical and emotional tension. It’s also a gentle reminder that slowing down doesn’t mean falling behind, it’s how we realign.
Bringing It All Together
The beauty of these practices is that you can do them anytime, anywhere… between meetings, (okay the poses maybe not so much if you aren’t at a home office… or just go for it & tell your co-workers to join you. Chances are they are stressed up the wall too.) before bed, or when life feels like “too much.” Even a few minutes makes a difference.
Try this mini routine the next time you feel anxious or overwhelmed:
- Sit down and do 4 rounds of box breathing.
- Move into a gentle forward fold for a few deep breaths.
- Finish with 5 minutes of legs up the wall.
Your breath and body will do the rest.
Midlife isn’t about fighting change — it’s about learning new ways to support yourself through it. These small practices aren’t just about calm; they’re about coming home to yourself again.
And if you want to take your practice deeper, explore the tools inside my 7 Days to Calm program… designed to help you regulate stress, sleep better, and feel like yourself again.
Because when your nervous system is steady, everything else starts to flow.
