The Benefits of Breathing Techniques for Menopause Symptoms

Benefits Breathing

Introducing Breathing Techniques to Tackle Menopause Symptoms and Improve Health

Finding ways to tackle the symptoms of menopause is one of the toughest challenges facing many women. As well as the physical symptoms, such as hot flashes and night sweats, there can also be emotional symptoms like anxiety and irritability. Breathing techniques offer a natural, non-invasive way to help manage menopause symptoms and may even improve overall health.

What Are Breathing Techniques?

Breathing techniques are simply methods to control the breath and manage the body’s reaction to stress. Once learned, they can be used in any situation and provide an easy, powerful way to reduce stress and improve overall wellbeing.

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Breathing techniques have been used for many years as a way to reduce stress, tension and anxiety. They can also be helpful when dealing with the symptoms and discomfort of menopause, such as:

Hot Flashes:

Slow, controlled breaths can help relieve the symptoms of hot flashes and reduce the intensity of the flashes.

Mood Swings:

Breathing techniques can reduce stress, which can help reduce the severity and frequency of mood swings.


Slow breaths help calm the body and relax the mind, making it easier to get to sleep.

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Breathing Techniques for Improving Overall Health

Breathing techniques can also help improve a women’s sense of wellbeing and general health, by reducing stress, increasing energy and helping to reduce other menopause symptoms. Here are a few breathing techniques to get started:

Pursed Lip Breathing:

This technique is especially useful during a hot flash. Place one hand on the stomach and one hand on the chest. Slowly inhale through the nose and purse the lips as though blowing out a candle. Exhale slowly through pursed lips.

The 4-7-8 Meditation:

Sit or lie down in a comfortable position. Inhale slowly for 4 seconds. Hold your breath for 7 seconds. Exhale slowly for 8 seconds. Repeat 4-7-8 3 more times.

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Alternate Nostril Breathing:

Exhale and close off the right nostril with the thumb of the left hand. Inhale through the left nostril, followed by a slow, steady exhale. Switch sides, inhale through the right nostril and exhale through the left. Repeat for 5 minutes.

Final Thoughts

Breathing techniques are an effective, natural way to help manage menopause symptoms and improve health. They can be used in any situation and provide an easy, powerful way to reduce stress and boost general wellbeing. So pick up that mindfulness practice you have been wanting to try or find a yoga class and see what all the buzz is about.