Day 7 Tips – The Breath & The Reset – Calm Your Cortisol

The Invisible Stress Signal

Have you noticed that when you are stressed or rushing, your breathing becomes shallow and moves up into your chest and shoulders? This is called “Vertical Breathing.” It is a survival signal that tells your brain you are in danger. Many women over 50 live in this state 24/7 without realizing it. This shallow breathing keeps your cortisol levels high, makes your muscles feel perpetually stiff, and prevents your body from truly recovering from your workouts.

The Science: The Vagus Nerve “Brake Pedal”

There is a massive nerve that runs from your brain down into your abdomen called the Vagus Nerve. Think of it as the brake pedal for your stress response.

• Belly Breathing: When you breathe low and slow into your belly, you physically stimulate the Vagus Nerve. This tells your brain to shut down the cortisol production and switch into “Repair and Recover” mode.
• Fluid Movement: Deep, diaphragmatic breathing helps hydrate the connective tissue (fascia) from the inside out. This is why you feel “looser” after a stretch session not just because of the movement, but because your nervous system finally gave your muscles permission to let go.

Today’s Task: The 10-Minute Recovery Protocol

Today is about de-stressing your cells and signaling safety to your body.

• The Workout: Complete today’s 8-minute Full Body Stretch session.
• The “4-8 Reset” (3–5 Mins): After the workout, find a comfortable position (lying down is best).
• The Technique: Inhale through your nose for a count of 4, allowing your belly to rise like a balloon. Then, exhale slowly through your nose for a count of 8.
• The “Chest Check”: Place one hand on your chest and one on your belly. Only the hand on your belly should move. The long, slow exhale is what triggers the nervous system to reset.

The Fabulous Micro-Win

• The Task: Complete the 8-minute session and the 4-8 breathing protocol.
• The “Tension Check”: Notice the feeling in your jaw and shoulders after your final exhale. That heavy and relaxed feeling is the sign that your cortisol is dropping and your recovery has begun.

Why This Matters

Lower, slower breathing helps the nervous system settle and supports muscle relaxation after a week of movement. Over time, this improves your recovery, reduces background tension, and helps your body adapt more calmly to daily stress. By mastering your breath, you are mastering your hormones.