Wellness Practices
Are you craving healing practices that nourish your nervous system, regulate your hormones, and support your heart—all without feeling overwhelming or out of reach?
Have you ever wished for daily tools that meet you where you are—especially during midlife changes that feel anything but predictable? Do you long for a deeper connection with yourself—through mindfulness, meditation, and self-awareness—to support your body’s natural healing process?
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Welcome to your MidVita Wellness Practices—where functional healing meets practical, soul-nourishing rituals. These science-backed, heart-centered techniques are designed specifically for midlife women navigating stress, hormonal shifts, and cardiovascular symptoms like VSA, MVA, and Mixed Angina.
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As a foundation of Functional Nutrition Counseling, each practice integrates lifestyle medicine and whole-person healing to support the body’s physiology, nourish resilience, and restore vitality from the inside out. Think of these as daily invitations to come home to yourself—one breath, one step, one nutrient, one moment at a time.
Breathwork for Nervous System Regulation
"When the body braces, the breath can soften."
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4-7-8 Breathing: Regulates heart rhythm and quiets cortisol spikes; excellent for soothing nighttime flares or sleep disturbances.
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Box Breathing: Activates the parasympathetic nervous system and enhances focus—ideal during moments of anxiety, overstimulation, or chest tightness.
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Extended Exhales: Activates vagal tone, reduces blood pressure, and helps the body transition from fight-or-flight into rest-and-digest.
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Gentle Kundalini Breathing: Supports nervous system regulation by enhancing vagal tone, improving oxygen flow, and aligning breath with the body’s natural rhythm for stress recovery and inner balance.
App Recommendations:
Vagus Nerve Activation
"Each exhale is a signal: You are safe now."
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Humming or Chanting "Om": Stimulates the vagus nerve through vocal cord vibrations; lowers anxiety and improves heart rate variability (HRV).
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Cold Water Facial Immersion: Activates the diving reflex to slow the heart rate and regulate adrenaline during stress surges.
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Legs Up the Wall + Breath: Combines restorative inversion with slow breathing to downshift cardiovascular and nervous system activity.
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Vagus Nerve Exercises: Enhances parasympathetic tone, reduces anxiety, supports hormone and cardiovascular balance, and optimizes digestion and nutrient absorption.
App Recommendation:
Progressive Muscle Relaxation (PMR)
"Sometimes healing begins with unclenching what we've been holding for too long."
​Functional nutrition supports PMR by ensuring magnesium, B-complex vitamins, and electrolytes are present to assist muscle relaxation and nerve signaling.
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Progressive Muscle Relaxation Training involves gently tensing and then releasing each muscle group from your toes to your crown, helping to discharge stored tension and activate a deep sense of calm.
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Enhances sleep quality, reduces sympathetic overload, and physically unwinds areas impacted by chronic stress.
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App Recommendation:​
Gentle Walking & Grounding
"Your pace is sacred. Your step is medicine."
​Short walks after each meal helps regulate post-meal glucose spikes—especially helpful during insulin resistance and hormonal changes in midlife.
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15-minute walks 2–3 times a day improve blood flow, glucose regulation, and heart health without overstimulating the body.
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Barefoot grounding (earthing) reconnects you to the earth's calming energy, reduces cortisol, and stabilizes autonomic balance.
Somatic Techniques
"Somatic healing is not about control. It's about trust."
​These techniques complement functional nutrition by supporting digestion, hormone balance, and adrenal recovery through nervous system repair.
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Shaking & Grounding - Bioenergetic Stress Release: Releases trauma and resets the nervous system by mimicking the body’s natural stress-discharge process.
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Self-Havening: Gentle stroking along the arms or face activates the calming parasympathetic pathway and builds emotional regulation.
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5-4-3-2-1 Grounding: A sensory-based practice to reorient the nervous system during emotional overwhelm or dissociation.
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Restorative Yoga
"Somatic healing is not about control. It's about trust."
Reduces cardiovascular strain, improve vagal tone, and release emotional and physical tension using Child's Pose, Legs Up the Wall, Cat-Cow, and Reclined Twist:
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Guided Meditation
"Guided meditation is not about escaping the moment—it's about gently returning to yourself, one breath at a time."
Functional nutrition supports meditation by promoting neurotransmitter balance through nutrients like omega-3s, B6, and tryptophan.
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Loving-Kindness Meditation: Promotes heart-brain connection and softens internalized fear with phrases like "May I trust my body again."
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Guided Body Scan: Increases interoceptive awareness and restores a calm, grounded relationship with the body—ideal during symptom flares.
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Mindfulness Meditation: Anchors attention, reduces prefrontal overload, and enhances resilience to daily stressors.
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Letting Go Meditation: Calms the nervous system, supports healthy cortisol rhythms, and creates internal space for healing—physiologically, emotionally, and energetically—by releasing what the body no longer needs to carry.
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Acupressure
"Relief is at your fingertips."
When combined with functional nutrition (e.g., magnesium and potassium), acupressure supports nervous system and electrolyte balance during cardiovascular symptoms.
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Acupressure Points for Menopause​
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SP6 – San Yin Jiao (Three Yin Intersection): Supports hormonal balance, alleviates menstrual discomfort, and promotes relaxation.
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LR3 – Tai Chong (Great Rushing): Regulates liver function, reduces stress, and alleviates irritability.
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KI3 – Tai Xi (Great Stream): Strengthens kidney energy, supports reproductive health, and combats fatigue.
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P6 (Inner Gate): Relieves palpitations, nausea, and emotional tightness in the chest.​
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​K1 (Bubbling Spring): Provides grounding and stability when lightheadedness or panic arises.​
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HT7 (Spirit Gate): Helps regulate emotional intensity and calm the mind before sleep.
Sound + Music Therapy
"Music is the heartbeat of healing."
Functional nutrition enhances sound therapy benefits when the body is nourished with calming amino acids (glycine, GABA precursors) and adaptogenic support.
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Listen to binaural beats for nervous system regulation, instrumental music for heart rate variability support, or sound bowls for energetic calm.
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Singing Bowls facilitates deep relaxation and energetic balance
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Curate a "Healing Heart" playlist as a companion to breathwork, meditation, or journaling.
App Recommendations:
Creative Expression
"Healing isn’t always about words. Sometimes it's about color."
Creative flow states are strengthened through nutrition that supports neurotransmitter flexibility—especially through healthy fats, protein, and hydration. Use creativity as a tool to express emotion, release internalized stress, and reclaim joy.
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Painting, mandala coloring, poetry, music, collage, or clay work calm the amygdala and support parasympathetic tone.
Journaling
"Your journal isn’t just a place to process—it’s a mirror, a map, and a moment of truth. Let it help you hear what your body has been trying to say all along."
Journaling alongside functional nutrition tracking (e.g., foods, symptoms, flares) can uncover meaningful patterns and provide root-cause insight.
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What is my body trying to communicate that I’ve been ignoring?
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What boundary do I need to restore my peace today?
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Where do I feel tension in my body, and what is it trying to tell me?
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Somatic Journaling is a powerful tool for both emotional regulation and physiological healing—especially for midlife women navigating hormonal shifts, stress-related symptoms, and nervous system dysregulation.
Manifestation + Affirmation
“My body remembers how to heal when I nourish it with presence and words of self-care."
Manifestation and affirmations support the biochemistry of belief, behavior, and balance. When used intentionally, affirmations and manifestation practices can amplify healing by reinforcing neuroplasticity, improving adherence to nutrition protocols, and enhancing mind-body alignment.​