Feel like yourself again: calm, clear, and in control- no matter what stage of menopause you're in.
If menopause has left you feeling hijacked by your own body- flooded with heat, robbed of sleep, unsettled by anxious thoughts or emotional swings- you’re not alone. This evidence-based workshop is designed to help you reclaim power over your experience with tools rooted in science, not guesswork.
Through interactive learning, guided breathwork, and a supported cold bath immersion (at 59F), you’ll learn how to calm the internal chaos and restore a sense of grounded control. These methods activate the vagus nerve, which plays a key role in hot flashes, mood regulation, and your stress response.
You’ll leave feeling:
- Empowered with a deep understanding of what’s happening in your body and how to change the experience
- Equipped with 10 go-to tools for managing hot flashes and anxiety
- More in control of your body for greater focus and calm
- Supported by a science-backed path to relief
What’s included:
- A brief, digestible education on the science of hot flashes, the vagus nerve, and stress regulation
- Guided breathing techniques shown to lower cortisol and support nervous system regulation
- A 3-minute cool plunge (at 59 F) with step-by-step breath support to safely calm the body
- A symptom tracker to help you understand patterns, reduce reactivity, and apply your tools in daily life
- Group discussion and integration, connecting science to your personal experience
- A take-home resource sheet with the breathing strategies and space to track progress
What to Bring:
- Yoga mat
- Water bottle
- Bathing suit or change of clothes for the plunge (shorts or leggings and a sports bra or tshirt are fine too, whatever you're comfortable in!)
- Towel
- Journal and pen
