A SACRED RETURN (Pt. 3)

A Gentle Return to Creativity, Healing and Purpose

(Part 3 of 3 in the Blog Series)

Part Three: Regulate to Create

Healing Your Way Back to Creative Flow

It wasn’t until I heard myself speaking in a past conversation that I realized just how small I had been playing. I felt frozen and stuck—almost watching my own life from the outside. The more I sat with it, the more something inside me stirred. I am still healing but going through a decade of menopause, digestive and mold issues just got the best of me. I wanted my life back. I thought, I have a lot of life in me to let the things that hold me back keep me from the life I deserve.

So I decided to call in my desires, to reconnect with everything I’ve studied, practiced, and taught—to guide myself back into alignment.

We’ve all been in this place at some point in our lives, and that’s okay. That’s exactly why I started this blog series. It’s a process, and I’m still in it. And I’m here to walk alongside you as you move through your own process.

Now you’ve named the freeze.

You’ve started moving again—slowly, gently, with intention.

Now comes the part that often gets overlooked, but is essential for midlife creatives, business leaders, entrepreneurs and mothers:

Regulation.

Because when your nervous system feels safe, your voice returns.

Your ideas soften into form.

Your energy becomes creative, not just reactive.

Why Regulation Matters in Midlife, Business & in your Creativity

In midlife, your body is shifting—hormonally, emotionally, even spiritually.

You may notice:

• Increased anxiety or restlessness

• Insomnia or brain fog

• Overwhelm from sensory overload

• Feelings of grief, identity confusion, or burnout

These aren’t just mindset issues—they’re signals from your nervous system.

And here’s the truth:

You can’t force creativity or clarity when your body feels unsafe.

But you can learn to soothe your system so it feels safe enough to create again.

Gentle Tools to Support Regulation & Flow

These aren’t big, time-consuming rituals. These are a few small, sacred acts that help melt the freeze and reconnect you to yourself.

1. The Power of the Long Exhale

Inhale for 4, exhale for 8.

Repeat for 2–3 minutes

This signals to your body that you’re safe. It slows the heart rate, quiets the mind, and brings you into the present.

2. Hand on Heart + Belly

Place one hand on your heart, the other on your belly.

Breathe gently and say:

“I’m safe to be here.”

This simple gesture helps reconnect you to your body and create inner calm.

3. Soothing Rock or Sway

While sitting or standing, rock gently side to side.

This movement activates your vestibular system, calming your vagus nerve—the key to regulation and emotional safety.

4. Hum, Chant, or Sing Softly

Humming stimulates the vagus nerve, improves mood, and helps reset your state.

Try it for 1–2 minutes, especially before writing, creating, or connecting with others.

Create From a Regulated Place

When your body feels safe, creativity no longer has to be forced.

It becomes play. Flow. Expression.

This is the energy you want behind building a business, pursuing a goal, or finding a new rhythm in midlife—not burnout, but balance.

Let your ideas rise from a regulated body.
Let your work become part of your healing.

Here, are a few questions to sit with:

Gentle Journal Prompts:

• What helps my body feel safe enough to create?

• How can I build a rhythm of softness into my business or creative practice?

• Where in my life or work am I ready to bring more nervous system support?

You Are the Medicine

You are allowed to create from stillness.

You’ve walked through the freeze.

You’ve honored your pace.

And now, you’re remembering how to feel safe in your body again—so your creativity can rise not from pressure, but from presence.

This is what it means to return to yourself.

To move through the world with tenderness.

To create from regulation, not reaction.

You don’t need to wait for a perfect moment to begin again.

The breath you just took is the doorway.

The soft rhythm you build is the path.

And the woman you are becoming? She is already here.

This Isn’t the End—It’s a Beginning

This post completes the Sacred Return blog series, but it’s also the beginning of a deeper rhythm—one rooted in nervous system wisdom, body-honoring creativity, and a slow, sacred way of life.

If you’re feeling called to go deeper, I’m here to walk with you.

If you haven’t read or downloaded part one or two of this series click the links below to be redirected to the blog posts.

Want to take this journey deeper?

Part Three of A Sacred Return: Regulate to Create is now available as a free downloadable workbook.

It includes gentle reflections and soulful prompts to support you in your season of healing, stillness, and soft reawakening.

✨ Trust your own rhythm. Begin when you’re ready.

To your sacred self-care journey,

I invite you to stay connected.

Sign up for my newsletter to receive gentle guidance, seasonal reflections, and healing tools for your midlife journey.

Or if you feel like you want support as you rebuild your rhythm and reconnect with your creative spark explore ways we can work together to restore your clarity, creativity, and well-being.

Here are a few credible, evidence-based sources and references to support the “Gentle Tools to Support Regulation & Flow” section of this blog post:

1. The Power of the Long Exhale (Breathwork)

Evidence: Slow exhalation activates the parasympathetic nervous system, particularly through vagus nerve stimulation, promoting calm and relaxation.

Reference: Zaccaro, A. et al. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience.

2. Hand on Heart + Belly (Touch + Safety Cues)

Evidence: Gentle self-touch, particularly placing a hand over the heart, can reduce cortisol, increase oxytocin, and improve feelings of self-compassion and safety.

Reference: Smeekes, A. et al. (2017). The Power of Touch: Physical Affection Predicts Better Relationship and Personal Outcomes. Personality and Social Psychology Bulletin.

3. Soothing Rock or Sway (Vestibular Regulation)

Evidence: Rhythmic vestibular movement (such as rocking) has been shown to regulate the autonomic nervous system, calm the stress response, and enhance sleep quality.

Reference: Perrault, A. A., et al. (2019). Rocking Promotes Sleep in Humans. Current Biology.

4. Hum, Chant, or Sing (Vagus Nerve Stimulation)

Evidence: Humming and vocalizing stimulate the vagus nerve through vocal cord vibration, which enhances emotional regulation and reduces anxiety.

Reference: Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation.

Disclaimer

The content provided in this blog is for informational and educational purposes only. Please note that any health-related information shared here should not be considered medical advice, diagnosis, or treatment. It is not intended to replace professional medical guidance or care, nor is it meant to diagnose, treat, cure, or prevent any disease.

Always consult a licensed healthcare provider or qualified professional for personalized advice and treatment plans tailored to your individual needs. The author is not responsible for any outcomes related to the application of information from this blog.