Breathing Through Menopause & how breathwork can alleviate symptoms
As a breath coach (now also going through this transition!) I've seen the incredible power of breathing, not just for reducing stress but also for managing the physical and emotional changes that come with menopause. This natural phase in a woman’s life often brings challenges such as hot flushes, night sweats, mood swings, and anxiety. However, by practising mindful breathing techniques daily, you can significantly reduce some of these uncomfortable symptoms.
In this blog, I’ll explain how breathing influences menopause and how certain techniques can help you manage the symptoms effectively.
How Breathing Affects Your Body During Menopause
Menopause is a time of hormonal fluctuation, particularly a decrease in oestrogen, which can disrupt the body’s ability to regulate temperature, mood, and stress. Breathing plays a key role in these processes.
When we’re stressed or anxious, our breathing tends to become shallow and rapid, known as chest breathing. This type of breathing can actually worsen symptoms like hot flushes, irritability, and sleep disturbances. On the other hand, practising deep, controlled breathing stimulates the parasympathetic nervous system—our body’s "rest and digest" mode—which helps reduce stress, regulate temperature, and calm the mind.
Let’s explore how specific breathwork practices can help ease some of the most common menopause symptoms.
Managing Hot Flushes with Calming Breathing
Hot flushes are one of the most well-known and disruptive symptoms of menopause. They can cause sudden waves of heat, sweating, and sometimes a racing heartbeat or anxiety.
Although hormonal changes trigger these episodes, the way you breathe during a hot flush can either intensify or alleviate the sensation. Practising slow, deep breathing during a hot flush can help cool your body down more quickly and reduce the stress response.
Try this calming breathing technique when you feel a hot flush coming on:
Find a quiet place to sit or stand comfortably.
Close your eyes and take a deep breath in through your nose for a count of four.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of six or eight, letting go of any tension.
Repeat this cycle for a few minutes until the hot flush subsides.
This practice helps activate your body’s relaxation response, allowing you to feel cooler and calmer as the hot flush passes. If in doubt though just breathe gently and extend your exhale, don’t worry about the counting!
Reducing Anxiety and Mood Swings with Box Breathing
Menopause often brings emotional challenges like mood swings and increased anxiety due to the hormonal shifts happening in the body. Box breathing (also called square breathing) is a simple yet powerful technique that can help calm the mind and restore emotional balance.
Here’s how to practise box breathing:
Inhale deeply through your nose for a count of four, allowing your belly to expand.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of four.
Hold your breath again for a count of four, then repeat.
This technique helps to regulate your breathing and slow your heart rate, bringing a sense of calm and control when emotions feel overwhelming. Just a few minutes of box breathing a day can make a big difference in how you handle anxiety or mood swings during menopause.
Improving Sleep with Diaphragmatic Breathing
Sleep disturbances, including insomnia and frequent waking, are common during menopause. The frustration of not being able to sleep can raise stress levels, which in turn can worsen other symptoms. Diaphragmatic breathing, also known as belly breathing, is an excellent way to calm your mind and body before bed, helping you to relax and drift off to sleep.
To practise diaphragmatic breathing:
Lie down on your back, placing one hand on your chest and the other on your belly.
Breathe in deeply through your nose, allowing your belly to rise while keeping your chest still.
Slowly exhale through your mouth, feeling your belly fall.
Focus on the rhythm of your breath, continuing this deep breathing for several minutes.
This breathing exercise helps activate the parasympathetic nervous system, signalling to your body that it’s time to relax. Practising this regularly, especially before bed, can help ease you into a restful sleep and minimise waking throughout the night.
The Long-Term Benefits of Daily Breathwork for Menopause
While using breathwork during moments of discomfort is helpful, making it part of your daily routine can have long-lasting effects. Regular breathwork can lower your stress levels, reduce the frequency and intensity of hot flushes, and help you manage emotional ups and downs with greater ease.
Consider setting aside just a few minutes every day for mindful breathing exercises. Over time, this practice can help you feel more grounded and balanced throughout the menopause journey, boosting your energy and helping you regain a sense of control over your body’s responses.
Breathe Your Way to Menopause Relief
The breath is a powerful tool that’s always available to you—use it to your advantage during this phase of life. By practising regularly, you’ll not only manage your menopause symptoms better but also enhance your overall well-being, bringing more calm and balance to your daily life.
If you’d like more personalised guidance on breathwork or support with specific menopause symptoms, don’t hesitate to reach out. I can help you breathe through this transition with confidence and calm!