Mindfulness, yoga, and stress relief can lower hot-flash intensity, steady mood, and improve sleep in midlife. In this episode of The Menopause Reset Podcast, hosts Susan and Karen teach fast, realistic practices you can keep—even on busy days.

What we cover

• Breathing tools: 4–6 breathing (inhale 4, exhale 6), box breathing (4-4-4-4), and resonance breathing (~6 breaths/min) to nudge the vagus nerve and reduce stress.
• Mini yoga flow: cat–cow, child’s pose, soft-knee standing fold, legs up the wall for 3–5 minutes; joint-friendly swaps for knee or BP issues.
• Daytime calm: the 5-4-3-2-1 grounding scan and “name it to tame it” for looping thoughts.
• Evening wind-down: dim lights an hour before bed, warm shower, 4–6 breathing, short yoga nidra audio, cool bedroom.
• Consistency over intensity: two short sessions a week beat one long, skipped routine.
• Safety notes: modify any pose that hurts; seek care for new dizziness, chest pain, or breathlessness.

Try this tonight: two minutes of 4–6 breathing, ten cat–cow reps, thirty-second standing fold, and three minutes legs up the wall. Dim lights and set Do Not Disturb.

This week: schedule two 12-minute yoga sessions, add three 5-minute breathing breaks, try one yoga nidra for sleep, and use the 5-4-3-2-1 scan during a midday spike.

Keywords: menopause mindfulness, menopause yoga, stress relief, vagus nerve, breathing exercises, 4–6 breathing, box breathing, resonance breathing, yoga nidra, legs up the wall, hot flashes, night sweats, sleep in menopause, anxiety in menopause, women over 40, midlife women, The Menopause Reset Podcast.

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Next episode: Menopause in the Workplace — comfort strategies, advocacy, and small policy wins that make work easier.

Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.