Breathing Techniques To Help Menopause Symptoms

Denise Austin
by Denise Austin | 
Menopause is such a big topic right now, and for good reason - more than half the population will experience it at some point! If you are having anxiety or stress about menopause or peri-menopause, these breathing techniques to help menopause symptoms are a great place to start. Free, effective, and you can do them anytime, anywhere! Learn more below - let’s navigate menopause together ... The more we share, the more we can support one another!

Breathing Techniques to Help Menopause Symptoms

A quick note: For the first two breathing techniques below, make sure you focus on smooth, deep breaths. You should feel your stomach rise with your intake breaths - this means you are deep breathing, which better activates full relaxation in your body. When you release your breaths, again make them a fluid release, and use your stomach to push the air out.

Menopause Symptom: Trouble Sleeping. Breathing Technique: 4-7-8 Breath. Sleep issues are common when going through menopause, and the 4-7-8 Breath can help you to recenter yourself and get back to sleep. It's a simple practice: breathe deeply in through your nose for the count of 4; hold for the count of 7; and exhale with a "whoosh" through your mouth for the count of 8. Try this twice, then take a break and see how you feel. 

Menopause Symptom: Anxiety. Breathing Technique: Box Breathing. Used by Navy Seals to return upset breathing patterns to regular, this is a relaxation technique that is wonderful to try when you are anxious. It is fairly straightforward: Breathe in, counting to four, focusing on your breath entering your body. Hold for four seconds. Then slowly release your breath for four counts. Then hold for four seconds, and repeat with the breath intake. Some people like to visualize a box while doing this - mentally drawing a line up, then over, then down, then back, complimenting each phase.

Menopause Symptom: Low Energy. Breathing Technique Stimulating Breath. This vigorous breathing exercise can help address a common menopause symptom: low energy. It can also help to raise alertness, so whenever you feel a slump in your mental or physical output, give this a try! Start by standing tall and relaxing your shoulders. With your mouth closed, inhale and exhale rapidly through your nose. Short, quick breaths in and out is what you are looking for. Practice this for 10 seconds, then take a 10-15 second break and repeat. Do this practice several times, and see how you feel! 

I hope these breathing techniques to help menopause symptoms help you relax, recharge, and get better rest! Check out my blog for even more menopause content - I'm here to help you navigate the different phases of life, because YOU are worth it!

Let's live FIT, HEALTHY, and HAPPY - together!