By Linda Stephens
Last night’s Q&A session was such a powerful reminder of why I do this work. It’s always good to gather, talk and support each other – especially in midlife when it can feel like our bodies and brains are endlessly throwing new spanners in the works!
Here are some of the key takeaways from our conversation – simple, science-backed tips and nourishing reminders to support your pelvic health, hormone harmony, and overall wellbeing.
🌬️ Calm from the Core: Vagus Nerve Activation for Pelvic Health
Tension—both emotional and physical—often lands in the pelvic area. We might not realise it, but clenched jaws, rushed breath, and that constant “on edge” feeling can translate into tight pelvic floor muscles, bladder urgency, and even prolapse over time.
We explored how downtraining the nervous system and activating the vagus nerve (your rest-and-digest superhighway) can bring real relief. Try lying on a bolster or folded blankets under your pelvis and take long, slow breaths. This supported inversion gently calms the body and helps the breath deepen naturally – a simple way to invite your pelvic floor to release before asking it to strengthen.
⚖️ Balance the Nervous System Like You Mean It
Modern life is… relentless. For many women, the sympathetic nervous system (your “fight or flight” mode) is switched onfar too often. We talked about the power of shaking, vibrational movement, and conscious relaxation to reduce cortisol and bring you back to centre.
This isn’t just about stress relief—it’s about hormonal regulation, gut function, immune support, and more. Yes, HRT and supplements matter. But so does how you live in your body each day. Breathe deeply, shake it out, rest often. Your nervous system is the queen bee of your health hive.
🌿 Breath is Your Everyday Medicine
Breathing may be automatic, but how we breathe matters. We covered the importance of diaphragmatic (belly) breathing and the calming “Ujjayi” (ocean breath) – a gentle throat sound that soothes the mind and helps you breathe slower and deeper.
Nose breathing, rather than mouth breathing, also plays a huge role in vitality – it supports your posture, facial structure, and even pelvic floor function. Don’t underestimate this one! If you only shift one thing this week, let it be your breath.
💪 Pelvic Floor: It’s Not Just About ‘Squeeze!’
We often think of pelvic floor work as just about tightening—but that’s only half the story. We explored the activation–release cycle, where length is just as important as strength. Over-tight pelvic muscles can actually mimic weakness and lead to leakage, discomfort, or pain.
Safety tip: If you ever feel light-headed or faint during pelvic practices (as one participant did using a bolster), come out gently and try alternative positions, like lying flat with knees up or legs-up-the-wall with extra support. Always listen to your body.
🧘♀️ Midlife Fitness: Less Grit, More Grace
In our 40s and 50s, the rules shift. Weight loss, energy, and strength don’t come from doing more, faster. Instead, we need restorative movement, nourishing food, and hormonal support.
We talked about prioritising:
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Protein, fibre, and healthy fats
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Reducing inflammatory carbs
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Building muscle after relaxing tight tissues
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And remembering: it’s not about looking a certain way – it’s about trusting your body again
💧 UTI Prevention & Bladder Control: It’s Not Just in Your Head
Recurrent UTIs and bladder urgency are not just annoyances – they’re signs your body needs support. We talked about:
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Topical vaginal oestrogen to nourish the urethral and vaginal tissues
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Bladder retraining to reduce those “just in case” trips to the loo
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Neural pathway rewiring (yes, your brain plays a big part!)
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And the role of calming practices to ease the urgency reflex
You can absolutely retrain your bladder, but you have to calm your nervous system first.
☕ Caffeine, Hydration & ‘Tadpole Water’
Yes, even decaf can be agitating. And many of us are walking around more dehydrated than we think.
We ended with a gut-friendly morning hydration idea: a warm drink with chia seeds, grated ginger, and lemon(nicknamed Tadpole Water!). It helps hydrate the tissues, supports bowel health, and can even ease pelvic congestion. Worth a try!
Final Thought
What we covered last night isn’t about perfection. It’s about tuning in, taking small steps, and learning to trust the messages of your midlife body. You are not broken. You just need the right map—and a bit of calm, from your core outwards.
With love,
Linda x