Keywords

mindful mornings, perimenopause, menopause, vagal toning, morning routine, breathwork, circadian rhythm, nervous system support, coffee alternatives, hormonal balance, holistic wellness, women's health, stretching, face massage, natural skincare, adaptogens, aromatherapy, morning rituals

Summary

In this second part of our mindful morning series, we explore what happens once your feet hit the floor. Francoise guides you through simple, nurturing rituals to support your nervous system, regulate hormones, and set the tone for your day. From breathwork and gentle movement to coffee alternatives and screen-free stillness, this episode offers grounded tools to help you approach your morning with calm, clarity, and care.

Resources & Links

• Morning Playlist – A curated selection of soothing and uplifting songs for a mindful start to your day. https://open.spotify.com/playlist/62Il1UBEDUBRa85IONn9G2?si=ddccbfd0363c4685
• Aromatherapy & Essential Oils – My go-to brands for pure, high-quality essential oils. Use these for high quality rose water too: https://enfleurage.com/ or https://pranarom.us/
• Elixir Recipe – click here
• Natural Toothpaste Recommendation – Fluoride-free, endocrine-safe options. https://davids-usa.com/
• Recommended Gentle Workouts – Low-impact, strength-focused movement for energy and longevity. https://www.balletbeautiful.com/ , https://pilatesology.com/

Takeaways

Starting your morning slowly supports your nervous system and sets the tone for your day.

Natural light and fresh air help regulate your circadian rhythm.

Rituals like aromatherapy, music, and face massage can create emotional grounding and connection.

Coffee may be contributing to anxiety, disrupted sleep, and hormone imbalance—there are nourishing alternatives.

Vagal toning practices like cold water gargling, chanting, and deep breathing help build stress resilience.

Your morning movement doesn’t need to be intense—graceful, strength-based exercises support bone health and emotional ease.

Avoiding digital overwhelm first thing in the morning protects your nervous system and preserves your mental clarity.

Chapters

00:00 – Introduction and recap of Part 1

02:10 – The importance of a slow start and regulating the nervous system

04:15 – Natural light and airflow to support circadian rhythm

05:30 – Setting a tone with morning music

07:00 – Aromatherapy and intention-setting ritual

08:45 – Gentle stretching and the benefits for hormone balance

11:30 – Morning face mist and lymphatic massage

13:30 – Oral care and natural toothpaste

15:15 – Cold water gargle as a vagal toning tool

16:45 – Aromatherapy diffuser and essential oil suggestions

18:30 – Hydration and why water is key first thing

19:45 – The pros and cons of coffee during perimenopause

24:30 – Replacing coffee with rituals: tea, Tulsi, or herbal elixirs

27:30 – Screen-free mornings and the impact of news on the nervous system

30:15 – Sitting in stillness and widening your gaze

32:00 – Breathwork to lower cortisol and calm the mind

34:45 – Humming, chanting, and the VU breath

36:30 – Mindful exercise and the impact of high-intensity workouts

39:45 – Alternatives to HIIT: Pilates, barre, and ballet-based strength training

42:15 – Final breathwork and closing thoughts

Music from #Uppbeat:
https://uppbeat.io/t/yasumu/blue-waters
License code: WKPQ0MCPHVJYDZ0P

Waking Up Mindfully: Part 2 of 2 | Episode 2

Francoise Decatrel

Hello, and welcome to The Way Home to Yourself, a space for women navigating perimenopause, menopause, and midlife with clarity, calm, and ease. My name is Francoise. I’m a menopause coach and holistic guide, a clinical aromatherapist, herbalist, Reiki practitioner, and founder of The Way Apothecary.

Here, we embrace this transition not as something to fix, but as a time of empowerment—a homecoming to yourself. We explore all phases of menopause through a mind, body, and spirit perspective. Each episode offers gentle guidance, reflections, and practical tools to support you on this journey.

Today is part two of our series on waking up mindfully. In the last episode, we focused on calming practices to use before getting out of bed. Today, we’ll explore simple rituals and lifestyle habits to support you once your feet hit the floor—so you can move into the day with more clarity, balance, and ease.

Just like before, you don’t need to do everything I mention. Take what resonates and leave the rest. These practices are meant to feel supportive, not overwhelming.

Begin with Ease

When you get out of bed, try not to rush. Move slowly and mindfully. That alone sets the tone for your day and signals to your nervous system that you’re safe.

One of the first things I like to do is open the shades and let in some natural light. If the weather is nice, I’ll open a window to bring in fresh air. This light and airflow support your circadian rhythm and help your body wake up naturally.

Create a Mood with Music

Next, I like to put on music. If you have a speaker setup, great—use Spotify or whatever you enjoy. I recommend making a specific morning playlist. Personally, I love spiritual music in the morning—something calming, uplifting, maybe classical or acoustic guitar. Choose what evokes a sense of beauty for you.

Aromatherapy and Intention Setting

Once the music is on, I like to take a deep breath and spritz a natural aromatherapy mist, or I’ll burn a little sweetgrass, sage, or palo santo. Sweetgrass, in particular, reminds us of the sweetness of life. It’s a beautiful, brief ritual that sets a positive tone. You can pair it with a simple prayer or intention.

Gentle Stretching

Then, I move into some gentle standing stretches. Nothing formal—just side bends, reaching overhead, maybe rolling the shoulders. You can find a few short videos or simply follow what feels natural.

Stretching is important, especially at this time in life. As estrogen fluctuates, joints and muscles can feel tighter. Stretching supports joint and muscle health, boosts circulation, and helps regulate cortisol when paired with deep breathing.

Inhale as you reach up, exhale as you fold down or bend. This combination of movement and breath activates the parasympathetic nervous system—your rest-and-digest state.

Face Mist and Massage

Next, I head to the bathroom and mist my face and neck with a high-quality rose water. Then I apply a pump of face oil—it doesn’t need to be fancy—and begin a short facial massage.

I start with the neck, using gentle circular motions—about six on each side. This encourages lymphatic drainage, reduces puffiness, and also stimulates the vagus nerve.

Then I massage the face in upward circles—along the forehead, under the eyes, and down the sides of the face and neck. It increases circulation and just feels grounding. Another moment of connection with yourself.

Oral Care

Now, brush your teeth before having any food or drink. In Ayurveda, it’s believed toxins are released through the tongue overnight. Brushing first prevents you from swallowing all of that.

I recommend using a natural toothpaste. Many conventional options contain endocrine-disrupting chemicals. We won’t dive deep into that today, but where it’s easy to avoid harmful ingredients—do.

Cold Water Gargle: Vagal Toning

After brushing, gargle with cold water for 30 seconds. You can break it into shorter segments. This is a simple vagal toning exercise to support your nervous system resilience—especially important during perimenopause, when stress responses can feel heightened.

Aromatherapy Diffuser

Now I turn on my diffuser. I love using pine or fir essential oils in the morning. These are rich in monoterpenes, which boost energy and support respiratory health. Rosemary and citrus oils like grapefruit or wild orange are also uplifting.

Just make sure to use high-quality oils from reputable sources—I’ll include some of my trusted brands in the show notes.

Hydration

Once your diffuser is on, drink a large glass of water—or two. You’ve likely gone eight hours without hydration, and your body needs it. Water helps flush waste, supports your skin, and reboots your energy.

Morning Beverages and Coffee Talk

Let’s talk about coffee. I love the smell of a good cup of coffee, and it does have antioxidant benefits. It boosts dopamine and mental clarity and can temporarily increase metabolism.

But for many women in perimenopause and menopause, coffee just doesn’t work anymore. It can increase anxiety, disrupt sleep, spike cortisol, and affect blood sugar and hot flashes. It also interferes with calcium absorption.

In my practice, if a client is struggling with anxiety and not willing to reduce or eliminate coffee, I won’t move forward with them. Coffee is often a hidden stressor.

That said, what most women miss isn’t the coffee—it’s the ritual. The warmth, the comfort. So let’s build a new ritual.

You could try matcha, which has a gentler caffeine content. Or switch to Tulsi tea—energizing and adaptogenic. Loose-leaf teas can become a beautiful ritual.

Elixirs are another great option. I make mine with oat or almond milk, ashwagandha, maca, astragalus, collagen, turmeric, and sometimes carob or cacao. In colder months, I add ginger and cinnamon.

I’ll share my personal elixir recipe in the show notes.

Avoid News and Screen Overload

Something else I haven’t mentioned—stay off your phone. Don’t check email or the news right away unless absolutely necessary.

Our nervous systems weren’t designed to process the amount of global distress we’re exposed to each morning. Save news for later in the day and follow it with a small, positive action—like a donation or an act of kindness—to discharge that nervous energy.

Stillness and Gaze

Now sit with your morning drink and just gaze out the window. Let your eyes soften and look as far into the distance as possible. When we’re stressed, our vision narrows. Looking far signals safety to your brain.

Just sit and be still. Even five to ten minutes of this can be grounding. Set a gentle timer if that helps.

Breathwork Practice

If you have time, move into breathwork. Deep, rhythmic breathing lowers cortisol and calms the body.

Try this pattern: Inhale for four counts, exhale for eight counts, and hold for four counts.

Do this for five to ten minutes if you can. It’s a powerful way to condition your nervous system to respond to stress more gracefully.

Chanting or Humming

You can also hum, chant, or use a practice like the VU breath (inhale, then exhale with a long “voo” sound). This tones the vagus nerve and supports parasympathetic activation. I’ll link my chanting playlist in the show notes.

These techniques can be used any time during the day if you feel overwhelmed. But morning practice helps build a steady foundation.

Mindful Exercise

Exercise is also an important part of your morning routine—but what kind and how you approach it matters.

High-intensity training can be a double-edged sword. It raises cortisol temporarily, which isn’t necessarily bad—but during perimenopause, our systems are more sensitive.

If you do HIIT, limit it to one or two sessions per week, keep them short, and prioritize rest and recovery. If it’s leaving you moody or wired at night, it may not be the best fit.

Gentler forms of strength training—like Pilates, barre, or ballet-inspired movement—can be incredibly effective. These workouts are resistance-based, build bone density, and support posture. They also feel graceful and grounding, which many of us need when our bodies are changing.

Wrap-Up and Final Breathwork

Let’s close with a few rounds of breathwork together.

Sit comfortably, with your spine straight. Place your hands on your knees or gently over your heart or belly. Inhale deeply into your belly for four counts…

Exhale slowly for eight…

Hold for four.

Repeat a few times.

When you’re ready, open your eyes and gently stretch.

Thank you so much for joining me today on The Way Home to Yourself. I hope this episode offered you a moment of calm, reflection, and support.

If you’d like to explore more about a holistic approach to menopause and supportive self-care, visit me at The Way Apothecary. In our next episode, we’ll explore heightened intuition and energetic sensitivity during perimenopause—both the science and the spiritual wisdom behind these shifts.

Until next time, take care—and remember, you are exactly where you need to be on your journey home to yourself.