Holistic Regulation Protocol for Overall Brain and Menstrual Health Part 2 of 5 of 13

Introduction To The Series:

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Rupi Kaur Box Set (Book of 3)

Meditation & Self-Care

1. If you’re always on edge, work on emotional regulation with the right kind of support: Feeling wired, irritable, or emotionally reactive all the time is your nervous system asking for backup. CBT (Cognitive Behavioural Therapy) and DBT (Dialectical Behaviour Therapy) can help. They teach you to spot unhelpful thought patterns, manage big emotions, and respond to stress in ways that don’t drain you further. Meditation can also shift your baseline. Start with mindfulness meditation—just noticing your thoughts and sensations without trying to change them. Over time, it helps you interrupt automatic stress responses. If you’re dealing with self-criticism or burnout, loving-kindness meditation (sending care to yourself and others) can gently build your capacity for compassion and nervous system safety. Even 5–10 minutes a day adds up.

2. Rage rituals can be healing: If you’ve been taught to suppress anger, it might be showing up in your body as tension, fatigue, or chronic stress. Instead of bottling it up, give that energy somewhere to go. Try hitting a pillow, punching a bag, or doing a short, intense workout. Let yourself feel it without shame. Before starting, pause to ask: What’s worth protecting? What needs to be restored? You can light a candle, journal a few thoughts, or just let your body move. Afterwards, notice how you feel and thank your body for showing up.

3. Skip the substances, support your nervous system: Recreational drugs, even in small doses, can throw off your autonomic nervous system. Choosing to avoid them—whether occasionally or consistently—can improve heart rate variability (HRV), lower your resting heart rate, and give your body the space to recalibrate. Many people notice better energy, sharper thinking, and more emotional steadiness after a few weeks of abstaining.

4. If you smoke or vape, consider cutting back: Nicotine keeps your system in a constant state of alert. It spikes your heart rate, messes with your cortisol levels, and reduces HRV, all signs of nervous system stress. Cutting down or quitting altogether helps bring your body back into balance. Over time, your stress response becomes more resilient, and your risk of heart disease and other chronic issues drops too.

5. Make grounding a daily ritual: Spending time in direct contact with the Earth—barefoot on grass, walking on the beach, or even hugging a tree—can help regulate your nervous system. Aim for 20 minutes a day if you can. The practice may support electron exchange (yes, there’s early research), but even without that, just being outside calms the body. Pair it with morning sunlight for an added serotonin and circadian rhythm boost. No access to nature? Use grounding mats indoors or eat grounding foods like root veggies and soups. Cedarwood, sandalwood, or patchouli essential oils can also reinforce that sense of steadiness.

6. Invest in cleaner air: Think of it as nervous system hygiene. Air purifiers (especially those with HEPA filters) help reduce the invisible load: fine particles like dust, mould spores, and pollen that quietly wear on your respiratory and cardiovascular systems. Cleaner air supports better HRV and lowers background inflammation, both essential if you’re trying to rebuild baseline resilience. Add in low-maintenance air-purifying plants like snake plant or aloe vera, and keep your linens fresh to minimise allergens.

7. Get regular deep-tissue massages: Deep-tissue massage has been shown to lower cortisol, increase serotonin and dopamine, and improve sleep quality. If you carry chronic tension, some post-massage soreness is expected. That’s your fascia recalibrating. Regular sessions can help shift your system out of a perpetual stress loop. If getting them from someone is not possible, start giving yourself 10-15 minutes a week to massage yourself.

8. Anchor your mornings with daylight: Aim for 15–20 minutes of natural light exposure within the first couple of hours of waking. It’s one of the simplest ways to support circadian regulation, mood stability, and hormone balance. Go for a walk, do your stretches, drink your tea on the balcony, whatever gets you outside. Protect your skin if needed, and don’t wait for perfect weather. Light is information for your biology. Get enough of it early, and everything else starts syncing up.

9. Design your inbox like a nervous system: A reactive inbox breeds a reactive mind. Use a tool like Superhuman to bring structure, speed, and intentionality to how you process communication. I’ve used it for over a year now to consistently reach inbox zero and juggle multiple workstreams without losing the thread. It’s not just about sorting emails but also about reducing cognitive load, preventing burnout, and making space for deep work. [Get one month of Superhuman access here for free using my referral code.]

10. Co-regulate with someone you trust: Humans are wired to regulate stress through connection. When you feel safe with someone—whether it’s through a shared breath, a grounding touch, or simply being heard—your nervous system responds. This is co-regulation: syncing up physiologically to return to a state of balance. It can lower anxiety, ease sleep, and build long-term resilience. Don’t underestimate the power of steady relationships. They’re emotionally supportive and biologically protective.

11. Schedule regular tech-free time in your day: In a screen-saturated world, it’s easy to lose track of how much time you’re actually spending online, especially on your phone. Constant notifications, endless scroll loops, and digital multitasking can leave you feeling overstimulated and oddly disconnected from your own body. It can also quietly feed habits that are hard to break. Beyond the psychological drain, too much screen time impacts your physical health. Blue light suppresses melatonin production, disrupts your circadian rhythm, and strains your eyes, especially in the evenings. Start small:

    1. Block out tech-free windows during the day, and wind down without screens for at least an hour before bed.

    2. Trade the scroll for a book, a warm bath, or a quiet moment with someone you care about.

    3. You can also use blue light filters or glasses if you need to stay on screens later than planned.

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Menstrual-Phase Specific

💡 Experiment with cold therapy safely and gradually.

Let’s start with the caveat: we don’t yet have robust research on how cold water therapy uniquely impacts female physiology. What we do know is that cold exposure triggers a release of norepinephrine, which can reduce inflammation, sharpen mental focus, and boost energy levels. There’s also limited evidence and plenty of anecdotal buzz around its potential to support immunity.

That said, some studies suggest neuroendocrine and immune responses to cold exposure are stronger in men than in women, even though women do still experience benefits. Our bodies just respond differently.

For instance, women are typically more sensitive to cold and start shivering at higher temperatures than men. That means we don’t need as intense a plunge to activate thermogenic or nervous system effects. Less extreme can still be effective.

And here's another important layer: traditional Eastern practices often caution against cold exposure to the head. Western research is silent here, but given the overlap, I recommend limiting exposure to the neck and shoulders, especially when you're just starting.

Situations to be extra mindful of:

🩸 Menstrual cycle fluctuations: Our hormonal landscape changes across the cycle, and so does our response to cold. During the luteal phase (post-ovulation, pre-period), rising progesterone increases core body temperature by about 0.5–1°F. Progesterone also increases blood flow to the skin, which can make us more sensitive to cold exposure. In contrast, during the follicular and ovulatory phases (the first two weeks of the cycle), estrogen peaks and may enhance cold-induced thermogenesis. If pregnancy occurs, body temperature stays elevated. If not, progesterone levels drop, core temperature lowers, and menstruation begins. Because our bodies are already warmer in the luteal phase, cold exposure may be less beneficial and more uncomfortable, something to consider when planning your timing.

🤰 Pregnancy: Skip cold therapy altogether if you’re pregnant. We have research suggesting that extreme heat can be harmful during pregnancy, but no evidence that cold exposure is beneficial, and some data suggests it could increase the risk of preterm birth. Even a cooler shower might not be safe if you have high blood pressure or preeclampsia. Instead, opt for safer, better-researched tools like mindfulness or gentle movement, under a doctor’s guidance.

🌬 Menstrual cramps: Cold therapy during your period might worsen cramps. Research links cold exposure—along with consuming cold foods—to primary dysmenorrhea (menstrual cramps without underlying pathology). So if you’re noticing more discomfort during menstruation, take a break from cold exposure and resume it after your period ends. There's no evidence cold therapy worsens cramps outside of the bleeding phase, but as a precaution, I recommend sticking to the follicular and ovulatory phases.

❤️ Cardiovascular concerns: If you have a history of heart disease or vascular conditions, cold exposure could increase cardiovascular strain. And since the female cardiovascular system differs significantly from men’s, we don’t yet know exactly how those differences play out under cold stress. Proceed with the same level of caution as during pregnancy: speak with your doctor before trying cold therapy.

🧬 Hormonal interventions: We don’t yet have direct research on how hormonal birth control or hormone replacement therapy affects cold therapy outcomes, but it’s reasonable to assume they influence your baseline core temperature. Progestins may raise it; estradiol may lower it. Again, best to consult your healthcare provider for personalised guidance.

So—is it safe?

Yes, with caveats. The key is to build slowly and pay attention to your body.

Always start with comfortably cool water—not ice-cold. Gradually increase exposure time and lower the temperature as your tolerance builds. Incorporate deep breathing during the exposure to signal safety to your brain and help regulate your heart rate.

Here are a few beginner-friendly ways to experiment:

• Cold compress
  Use for 3–4 minutes on areas of local inflammation or stiffness. Avoid using it above the neck.

• Hand immersion
  Fill a bowl with ice and water. Submerge both hands for 10 seconds, then again for 30 seconds. Work up to around 10 minutes total. This sends calming signals to the nervous system and builds tolerance safely.

• Cold showers
  Start with just a few minutes of cooler water at the end of your normal shower. Over time, you can extend the duration and drop the temperature incrementally.

• Full-body immersion (up to the shoulders or neck)
  This can include ice baths or cold plunges in natural water—but only under professional supervision, especially if you're working with a specific health condition or goal.

⚠️ Important: After cold exposure, let your body warm up naturally. Don’t jump into a hot shower or blast the heater—sudden temperature shifts can stress the system unnecessarily.

💡 While breathing exercises are helpful year-round, they're especially supportive during these phases of your cycle.

🟠 Luteal Phase
Right after ovulation, your body shifts into the luteal phase. During this time, your resting heart rate (RHR) often rises slightly. This is a normal response to elevated progesterone and a mild increase in cortisol. It’s part of your body’s natural stress-adaptive process.
To support your system and smooth out that internal tension, layer in additional breathing exercises. Think: longer exhales, gentle breath holds, or diaphragmatic breathing to regulate your nervous system.

🔴 Menstruation
During your period, RHR can fluctuate, driven by hormonal shifts, uterine cramping, and overall discomfort. Some people see a small spike in RHR, others don’t notice much change. Either way, your body is doing hard, energy-intensive work.
This is a great time to lean into stress-regulating tools. A few minutes of conscious breathwork each day—whether it’s box breathing, alternate nostril, or simple long exhales—can help calm the system, manage pain perception, and ease heart rate variability.

💡 If you're navigating ovulation, PMS, or your period and noticing shifts in HRV or physical symptoms, these strategies can help regulate your system. (You’ll recognise them from earlier sections—they’re worth repeating here for emphasis.)

• Opt for low-impact movement. Gentle activities like walking, yoga, or light stretching can increase blood flow, ease cramps, and support endorphin release, boosting both your mood and HRV.

• Use warmth therapeutically. A warm bath or a compress on your lower abdomen can help soothe uterine muscle tension and reduce pain.

• Build in breathwork breaks. Practising deep breathing for 5–10 minutes, two to three times a day, helps downregulate stress responses and stabilise HRV.

• Fuel your system wisely. A diet high in whole foods—especially fruits, vegetables, lean proteins, and complex carbs—can buffer inflammation and support nervous system balance. Limit ultra-processed foods, sugary beverages, and alcohol, which can disrupt HRV and exacerbate symptoms.

• Protect your sleep window. Aim for at least 7–8 hours a night, and keep your sleep and wake times consistent. Good sleep is one of the most powerful regulators of HRV and hormone function.

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Section 1: Nervous System Regulation

Part 1 of 13: Wired But Tired? Start With Your Nervous System

Part 2 of 13: What Kind of Dysregulation Are You Experiencing?

Part 3 of 13: Holistic Regulation Protocol for Fight-or-Flight (For When Your System is Stuck in Overdrive)

Part 4 of 13: Holistic Regulation Protocol for Freeze (When You Feel Numb, Stuck, or Shut Down)

Part 5 of 13: Holistic Regulation Protocol for Overall Menstrual & Brain Health (Part 1; Part 2)

Part 6 of 13: Understanding Your Type of Tired

Part 7 of 13: Restorative Protocols for the 7 Types of Unrest

Section 2: Build Your Mental Gym

Part 8 of 13: Neurotransmitters: The Gut-Brain Axis and Fuelling for Nervous System Regulation

Part 9 of 13: Neuroplasticity: The Vagus Nerve

Part 10 of 13: Neurogenesis: Interoception and Exposure to Hormetic Stress

Section 3: Work Less & Better to Earn More

Part 11 of 13: Peak Performance Training

Part 12 of 13: The Power of Creative Flow

Part 13 of 13: Productivity 101

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Disclaimer: Understanding Research in Female Health and the Female Brain

The content provided in this series, "Build Your Mental Gym: A Brain Health Protocol for Women in Tech (in 13 parts)," is intended for educational purposes only and should not be construed as medical advice, diagnosis, or treatment. The information presented here is based on existing and available research in female health and the female brain, but it is essential to recognize that scientific understanding in these fields is continuously evolving.

1. Limited Scope of Information: The material covered in this series offers a general overview of topics related to nervous system regulation, with a focus on how it pertains to women in the field of technology. While efforts have been made to ensure the accuracy and relevance of the information presented, it is not exhaustive and may not encompass all aspects of female health or brain function.

2. Individual Variability: It is essential to recognize that individual experiences and health conditions may vary significantly. Factors such as genetics, lifestyle, medical history, and environmental influences can all impact an individual's nervous system regulation and overall well-being. Therefore, the information provided should not be applied universally without consideration of individual circumstances.

3. Consultation with Healthcare Professionals: Participants are encouraged to consult with qualified healthcare professionals or medical experts regarding any specific health concerns or questions they may have. While the content presented in this series may offer valuable insights, it is not a substitute for professional medical advice or personalised healthcare recommendations.

4. Evidence-Based Practices: Where applicable, the series content may reference evidence-based practices or findings from scientific research studies. However, it is important to recognise that research findings may be subject to interpretation, replication, or revision over time. Participants are encouraged to critically evaluate the evidence presented and consider the credibility and relevance of research sources.

5. Gendered Nature of Research: It is crucial to acknowledge the historical and ongoing gender biases present in scientific research, which have often resulted in a lack of comprehensive understanding of female-specific health issues and brain function. The underrepresentation of women in clinical trials and research studies has contributed to gaps in knowledge regarding the unique physiological and neurological characteristics of women. As such, participants should be aware that certain aspects of female health and brain function may not be fully understood or adequately researched.

6. Legal and Ethical Considerations: The creator of this series has made reasonable efforts to ensure that all content complies with applicable legal and ethical standards. However, the information provided should not be construed as medical advice.

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