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Hello, you boldly unbounded soul ✨

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Today at a glance:

• Mindful Meanderings — embracing natural rhythms to reclaim calm
• Inquiry of the Week — how do your rhythms affect your sense of calm?
• Unbounded Learning — rhythms, vagal tone, and neuroplasticity
• Bold Experiment — rhythm-aware vagus nerve stimulation
• My LOVE List — the pocket guide to the polyvagal theory

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Over the past few weeks, so much has been going on in the background—running workshops, a full client roster, and building my first product—and I found myself loving the momentum while simultaneously craving calm.

And then I remembered: true calm isn't about escaping—it's about aligning with our natural rhythms to build resilience from within.

As high-achieving women, we're not just battling deadlines, systemic barriers, and Zoom fatigue 🙃

We're also navigating the complex interplay of our daily circadian and monthly infradian (e.g., our menstrual cycle) rhythms.

But by tuning into these rhythms, we can reclaim calm, boost our vagal tone, and literally rewire our brain and nervous system for greater resilience.

INQUIRY OF THE WEEK ​ How does your energy shift throughout the day and month? ​ How do your energy patterns throughout your menstrual cycle and day affect your ability to find and maintain calm? When do you feel most centered and resilient? ​

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Unbounded learning of the week​
​ — rhythms, vagal tone + neuroplasticity

Your ability to self-regulate and find calm is intimately connected to your vagus nerve function, or "vagal tone."

And what's really cool is your vagal tone fluctuates with our natural rhythms. Two rhythms are really important for us ladies:

• Circadian Rhythm: The 24-hour sleep-wake cycle that responds mostly to light and darkness in your environment and influences various physiological processes, including hormone release, eating habits, digestion, and body temperature.
• Monthly Infradian Rhythm: A biological rhythm that occurs over a period longer than 24 hours. For us ladies, it's our menstrual cycle that influences hormonal fluctuations, energy levels, mood, cognitive function, and physical changes throughout the month.

During the follicular phase, rising estrogen can boost energy and creativity. In the luteal phase, progesterone may increase your need for rest.

The coolest part?

Neuroplasticity. Some research suggests that estrogen enhances neuroplasticity, meaning you can strengthen your vagal tone more easily during the follicular phase— with consistent self-regulation practice.

That way, you're not just finding temporary calm. You're rewiring our nervous system for long-term resilience by forming new neural connections in the brain 🧠.

So fascinating, right!?!

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Bold experiment of the week​
​ — rhythm-aware vagus nerve stimulation

Let's try a simple practice to stimulate your vagus nerve, adapted to your current rhythm:

1. Set a timer for 5 minutes.
2. Take a moment to notice your energy level—high, low, or in-between?
   • High energy: Practice slow, deep nasal breathing with extended exhales.
   • Low energy: Try humming or singing to gently stimulate your vagus nerve.
   • In-between energy: Gently massage your ears, focusing on the feeling of touch.
3. As you do this, imagine you're strengthening the flexibility of your nervous system.
4. Reflect on how this practice affected your sense of calm.

Do this daily for 1 minute, adapting the technique to your energy levels for one week.

This practice will help you develop the skill of reclaiming calm, strengthening your vagal tone, and promoting positive neuroplasticity.

Remember, reclaiming calm isn't about being zen 24/7. That's not how life works (or your body). It's about building a flexible, resilient nervous system that can navigate the ups and downs of life—like an epic surfer chic riding a wave 🌊

Until next week,

Pro tip: Partner with a friend or co-worker for the rhythm-aware vagus nerve stimulation practice. You can share what you're experiencing and learning with each other.

Spotlight from my LOVE list to dive deep into the science of calm and resilience, I highly recommend The Pocket Guide to the Polyvagal Theory by Stephen Porges. It's a game-changer for understanding how to work with your nervous system. ​ SEE ON AMAZON

Whenever you're ready, here are 2 ways I can help you: ​ ​Private Coaching: Apply for private coaching to reconnect with your body and find true success. You'll learn how to reclaim your calm, rewire your mind, and design a life you LOVE through body-mind mastery. ​ ​People & Culture Advising: Partner to get 10 years of expertise scaling remote startups, creating high-performing, high-compassion cultures, world-class employee experiences, and scalable people operations.

Make calm your cornerstone.

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