The Power of the Pause: A 5-Minute Reflection Practice for Women

By: Dr. Beverly Huang ND

In the rush of doing, achieving, and taking care of everyone else, it’s easy to forget one crucial thing: you.

But here’s what we know as naturopathic doctors and women in this transition ourselves — when you pause, your body listens. Hormones regulate better. Stress eases. Sleep improves. The nervous system softens. And most importantly, you reconnect with you.

That’s the power of the pause. And you can tap into it with as little as five minutes a day.

Why Pausing Helps Your Hormones

In perimenopause and menopause, stress hits differently. Your adrenal glands — the backup system for hormone production as your ovaries slow down — are already working overtime. When stress is constant, it throws off cortisol, disrupts sleep, and can amplify symptoms like anxiety, fatigue, hot flashes, and irritability.

Taking a daily pause helps regulate cortisol and brings your body back into a state where healing, hormone production, and repair can happen. And the best part? It doesn’t take hours of meditation or a retreat in the mountains.

The 5-Minute Reflection Practice

This simple practice can be done anywhere — first thing in the morning, at your desk, or even in the car before walking into your next appointment.

Step 1: Ground
Sit comfortably, feet on the floor, hands in your lap. Close your eyes or soften your gaze. Take three slow, deep breaths — in through the nose, out through the mouth.

Step 2: Ask
Gently ask yourself:

• What do I need right now — physically, emotionally, spiritually?

• Where in my body am I holding tension?

• What can I let go of today?

Step 3: Listen
Notice what comes up without judging. It might be a word, a feeling, a physical sensation, or even just silence. That’s okay. The act of listening is the win.

Step 4: Affirm
End with one sentence to carry with you. Examples:

• I choose to show up for myself today.

• I am allowed to slow down.

• My needs are valid and worthy.

This is How We Reclaim Our Power

You don’t have to hustle your way to hormone balance. You can pause. Reflect. Realign.

Your nervous system, your hormones, and your sense of self are all connected — and this daily moment of presence can be the most powerful move you make.