Perimenopause Emotions: A Gentle Qi Gong Plan
Why emotions feel intense in perimenopause
Hormones shift. Sleep changes. Stress tolerance narrows. Small things feel big. Your nervous system reads these changes as threat.
That’s why we start bottom-up. Calm the body. Then the mind follows.
In my framework of Three Brain Modes:
Root Brain when you feel flat, foggy, shut down.
Fire Brain when you feel wired, irritable, anxious.
Flow Brain when you feel steady, clear, connected.
Our goal is simple. Spend more minutes in Flow. One small practice at a time.
“I feel better, calmer in everyday life and more flexible.” — Margreet Kikstra
For a big-picture primer, read Emotional Healing & Emotional Trauma: The Complete Guide and Qi Gong for Emotional Healing: Move, Breathe, Release.
Your gentle plan at a glance
Time: 10–20 minutes, 4 days a week.
Focus: calm → restore → sleep.
Gear: comfy clothes, open space, a chair if needed.
Rule: pain-free range only.
Pair this with evening support from Sleep for Emotional Healing: Night Routines that Regulate the Day.
Week-by-week roadmap (4 weeks)
Week 1 — Settle the system
You build safety first.
Breath 4-6: Inhale 4, exhale 6 (nasal). 5 minutes. See Vagus-Nerve Breathing: 5 Patterns, 5 Situations.
Qi Gong taps: Light tapping over chest, ribs, belly, hips. 2–3 minutes.
Pelvic bowl circles: Tiny hip circles. 1–2 minutes each way.
Downshift at night: Feet on a pillow or legs up the wall. 3 minutes.
Why this helps. Longer exhales turn down Fire. Tapping wakes Root. Circles soothe the pelvis. Downshifts prepare your sleep.
Week 2 — Mood and energy
You add lift without overdoing it.
Shaking & bouncing: Soft knees. Heels kiss the floor. 2 minutes.
Sway flow: Side-to-side sway with long exhale. 3 minutes.
Open the chest: Inhale arms wide. Exhale hands to lower belly.
Nature micro-break: 10 minutes outdoors. See Nature as Medicine: 10-Minute Green Breaks for Emotional Reset.
Why this helps. Shaking discharges stress. Swaying calms. Opening the chest softens tight feelings. Nature resets mood fast.
Week 3 — Stress resilience
You learn your map and choose a reset.
Window check: “Am I hyper, hypo, or in my window?” Learn it in Window of Tolerance: A Simple Map for Feeling Safe Again.
Pick-a-reset: Use the 2-Minute Body Resets for Big Feelings toolkit whenever symptoms spike.
Polyvagal basics: Hum on the exhale. Soften gaze. Turn your head slowly to orient. See Polyvagal Basics for Sensitive People (with Qi Gong Routines).
Why this helps. You match the tool to the state. You build real-world regulation. You widen your window, gently.
Week 4 — Personalise and protect
You tailor to your symptoms. You protect your gains.
Hot flush support: Slow nasal inhale 4, exhale 8. Fan hands away from cheeks. Keep movement light.
Anxiety support: Lower-belly hand placement. Longer exhales. Feet-press.
Fatigue/brain fog: Gentle neck and shoulder rolls. Brighter gaze. Short walks outside.
Gut–brain support: Warm drinks. Belly breathing. Read Gut–Brain Calm: Soothe Anxiety from the Inside Out.
Qi Gong classes are an integral part of the healing process at the Bright Beings Academy. Here is what one member said about the classes.
“I had not heard of Qi Gong. I have really enjoyed the classes and feel totally energised by them.” — Qamer Khan
The 12-minute daily sequence (save this)
Arrive (1 min): Hands on lower belly. Breathe 4-6.
Tapping (2 min): Chest → ribs → belly → hips → thighs.
Sway & arcs (3 min): Side-sway. Inhale arms out. Exhale hands to belly.
Pelvic circles (2 min): Small. Smooth. Change direction.
Shoulder & jaw release (2 min): Slow rolls. Soften jaw and tongue.
Close (2 min): Palms on lower belly. Feel warmth and weight.
If panic or shut-down hits, use Emotional Flashbacks: What They Are and How to Ground Fast or When You Feel Nothing: Healing Emotional Numbness & Dissociation.
Dahn Jons and perimenopause
Korean-style Qi Gong uses three energy centres (Dahn Jons).
Lower Dahn Jon (LDT): below the navel. Stability. Safety. Digestion of stress.
Middle Dahn Jon (MDT): centre of the chest. Emotion. Empathy. Warmth.
Upper Dahn Jon (UDT): between the brows. Clarity. Calm focus.
In perimenopause, we return to the LDT again and again. It is your anchor. Hands there. Breathe down. Feel the weight. From that base, we open the chest and clear the head.
This body-first path helps you ride waves with more ease. It helps you feel like yourself again.
The Dream Method for this season
Discover: Track your triggers. Track what helps.
Realise: You are not “too much.” You are adapting.
Embrace: Choose one small practice a day.
Actualise: Practise on good days. Not just hard days.
Master: Teach a friend one tool. Co-regulate together.
Consistency beats intensity. Small steps, well chosen.
Food, sleep, and daily rhythm
Eat warm, steady meals. Protein. Veg. Gentle carbs.
Drink warm teas. Ginger or chamomile if it suits you.
Guard your sleep window. Same time to bed. Same time to rise.
Evening downshift. Screens off. Six slow breaths. Dim light. Legs up if helpful.
For deeper sleep support, read Sleep for Emotional Healing: Night Routines that Regulate the Day.
Gentle safety notes
Move in a pain-free range.
Keep the breath quiet and through the nose if you can.
Stop if dizzy. Return to hand-on-belly breathing.
Speak to your clinician about any medical concerns.
“We really enjoyed all the sessions. It has really helped to improve our health.” — Rekha Patel
“Thank you ever so much for these amazing Ki Gong exercise classes. I feel more energetic and flexible.” — Shamsun Khan
Journal prompt (click to write now)
When is my mood most wobbly? Which one practice calms me fastest? What tiny cue will remind me to do it?
Your next kind step
Learn and practise with support: Bright Beings Academy – Classes & Courses
Want a personalised plan? Book a Meraki Guide Call — please complete the short questionnaire first so we can offer even more value on the call.
Relationship stress making symptoms worse? Try Anxious & Avoidant: Finding Secure Ground Together and Trauma-Bonding: Signs, Withdrawal, and a Body-First Exit Plan. If shame shows up, read Shame vs. Guilt: Why Shame Freezes You—and What to Do. For quick relief, save 2-Minute Body Resets for Big Feelings.
FAQs: Perimenopause Emotions
What are common perimenopause emotions?
Irritability. Anxiety. Low mood. Tearfulness. Brain fog. Overwhelm. They often track with sleep disruption and blood-sugar dips.
Can Qi Gong help perimenopause emotions?
Yes. Gentle movement, slow breathing, and tapping reduce stress hormones and build body awareness. Start with the 12-minute sequence. Explore breath patterns in Vagus-Nerve Breathing: 5 Patterns, 5 Situations.
How often should I practise?
Aim for 10–20 minutes, 4 days a week. Keep it light on heavy-symptom days. Consistency matters most.
What if I can’t sleep?
Use a sunset wind-down. Turn off devices. Take six slow breaths in bed. Try legs up with support. See Sleep for Emotional Healing.
Is it normal to feel flat or numb?
Yes. Numbness can follow long stress. Try energising micro-moves and read When You Feel Nothing: Healing Emotional Numbness & Dissociation.
What if my symptoms spike around conflict?
Use the Window check. Then pick a reset. If cycles keep looping, see Anxious & Avoidant and Trauma-Bonding for relationship-specific tools.
I look forward to connecting with you in the next post,
Until then, be well and keep shining.
Peter. :)
