If you have been told to just relax, breathe through it, or think more positively and found that none of it actually worked, this episode explains why.

Gloria Halim goes deeper on the nervous system than ever before on this podcast, introducing polyvagal theory in plain language, explaining what declining oestrogen is actually doing inside your brain, and giving you the body-based tools that genuinely build nervous system resilience over time.

This is the episode that makes everything else you are doing for your hormones finally start working.

Key Topics:

• The impact of hormonal fluctuations on emotional stability and nervous system responses

• The three states of the nervous system: safe and social, fight or flight, shutdown or freeze

• How perimenopause narrows the window of tolerance, increasing emotional reactivity

• The role of oestrogen in supporting brain areas like the hypothalamus, amygdala, and prefrontal cortex

• Practical vagal toning techniques: extended exhale breathing, humming, cold exposure, rhythmic movement, and co-regulation

• The importance of body-based practices over purely cognitive approaches

• The significance of neurosception — the nervous system’s constant reading of its environment

• The body's upward message flow via the vagus nerve and how movement and touch influence brain states

• Building resilience and flexibility in the nervous system to navigate hormonal changes effectively

The Five Vagal Toning Practices

1. Extended exhale breathing - 4 counts in, 4 hold, 6 out. Five minutes. Activates the ventral vagal branch specifically

2. Humming - two minutes. Direct mechanical stimulation of the vagus nerve. Medically prescribed

3. Cold water on the face, around the eyes and forehead. Triggers the mammalian diving reflex. Works in seconds

4. Slow rhythmic movement - ten-minute walk at a conversational pace. The rhythm is doing the work, not the speed

5. Genuine human connection - five minutes with someone who really knows you. Co-regulation is physiological, not metaphorical

Previous Episode Referenced

Episode 39 — Why Your Nervous System Is the Missing Link in Your Perimenopause Journey

Go back to Ep 39 for the foundations — this episode builds on and goes deeper than them.

Resources and Links

• Free live training: Hormone Reset Bootcamp Registration - Starts Monday 15th June to Friday 19th June

• Glow with Grace Blueprint: 12-week personal 1:1 programme

• Beyond Hormone Symptoms Facebook Community

• Connect with Gloria

Timestamps:

• 00:00 - Introduction and emotional reactions as a nervous system response

• 05:07 - The three states of the nervous system and their impact

• 15:30 - Deep dive into polyvagal theory and its relevance

• 22:09 - Practical vagal toning techniques and their benefits

• 30:13 - The window of tolerance and body-based practices

• 34:17 - Call to action: join free trainings, support the show, share this knowledge

DISCLAIMER: This podcast is for educational purposes only and does not constitute medical advice. Please work with a qualified healthcare practitioner for your individual situation.