Breathwork Revolution: Techniques for Modern Menopause Challenges

Breathwork Revolution: Techniques for Modern Menopause Challenges 

If you’re struggling with menopause symptoms like sudden anxiety, hot flushes, or feeling overwhelmed, breathwork offers a powerful solution that’s always available. These evidence-based techniques put control in your hands, providing immediate relief without equipment or appointments. 

The Science Behind Breathwork and Menopause 

When estrogen and progesterone levels drop during menopause, your body’s stress response system becomes overactive. This causes many familiar symptoms including anxiety, hot flushes, and sleep problems. 

Research shows that menopause accelerates lung function decline beyond normal ageing (Triebner et al., 2017), which can increase breathlessness and anxiety. Controlled breathing techniques directly target this overactive stress response, helping your body return to a calmer state. 

Targeted Breathing Techniques for Specific Symptoms 

Box Breathing for Anxiety 

Box breathing creates equal timing for each part of your breath, which calms your nervous system and reduces anxiety. 

How to do it: 

• Breathe in through your nose for 4 counts 

• Hold your breath for 4 counts 

• Breathe out through your mouth for 4 counts 

• Pause for 4 counts 

• Repeat 4-8 times 

Paced Breathing for Hot Flushes 

Paced breathing involves slow, deep breathing at 6 breaths per minute, much slower than normal breathing. 

How to do it: 

• Sit or lie comfortably 

• Place one hand on your chest, one on your belly 

• Breathe slowly through your nose, making your belly rise more than your chest 

• Aim for 6 breaths per minute (10-second cycles) 

• Practice for 15 minutes once or twice daily 

Breath-Holding for Immediate Relief 

Controlled breath holding can quickly reset your nervous system during acute symptoms. 

Simple technique: 

• Breathe in normally through your nose 

• Breathe out completely 

• Hold your breath comfortably for 3-5 seconds (don’t strain) 

• Breathe in slowly and return to normal breathing 

• Repeat 3-5 times as needed 

This works particularly well when hot flushes or anxiety first start. 

Building Your Daily Practice 

Morning Routine (5-10 minutes) 

• Minutes 1-3: Box breathing for calm and focus 

• Minutes 4-7: Paced breathing for nervous system balance 

• Minutes 8-10: Gentle breathing with intention setting 

Quick Interventions Throughout the Day 

For sudden anxiety: Use box breathing for 2-3 cycles  

For hot flush onset: Switch to paced breathing immediately  

For sleep problems: Try extended paced breathing (10-15 minutes before bed) 

Making It Work in Real Life 

At work: Practice discrete breathing during meetings or stressful calls 

In social situations: Use subtle techniques that don’t draw attention  

Using technology: Set phone reminders or use breathing apps for consistency 

Building Long-Term Success 

Start small with daily 5-10 minute sessions rather than trying long practices occasionally. Research shows that regular practice leads to noticeable improvements within the first few weeks, with continued benefits over time (Zaccaro et al., 2018). 

Track which techniques work best for different symptoms and adjust your practice accordingly. Remember that developing skill takes time—start with one technique you like and gradually add others. 

Conclusion 

Breathwork offers a revolutionary approach to managing menopause challenges through simple, evidence-based techniques. By targeting specific symptoms with appropriate breathing methods, you can build a toolkit that provides immediate relief and long-term benefits. These practices require no special equipment and can be used anywhere, giving you control over your symptoms when you need it most. 

Start with one technique that appeals to you, practice it consistently, and gradually expand your skills. The time invested in learning these methods pays off through reduced symptoms and increased confidence in managing your menopause journey. 

References 

Balban MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, Holl G, Zeitzer JM, Spiegel D, Huberman AD. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023;4(1):100895. 

Carpenter JS, Burns DS, Wu J, Otte JL, Schneider B, Ryker K, Tallman E, Yu M. Paced respiration for vasomotor and other menopausal symptoms: a randomized, controlled trial. J Gen Intern Med. 2013;28(2):193-200. 

Sood R, Sood A, Wolf SL, Linquist BM, Liu H, Sloan JA, Satele DV, Loprinzi CL, Barton DL. Paced breathing compared with usual breathing for hot flashes. Menopause. 2013;20(2):179-184. 

Triebner K, Matulonga B, Johannessen A, Suske S, Benediktsdóttir B, Demoly P, Dharmage SC, Garcia-Aymerich J, Gislason T, Heinrich J, Jarvis D, Jögi R, Leynaert B, Matheson MC, Nowak D, Olivieri M, Pintó Sala X, Raherison-Semjen C, Wjst M, Zemp E, Svanes C, Real FG. Menopause is associated with accelerated lung function decline. Am J Respir Crit Care Med. 2017;195(8):1058-1065.  

Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, Gemignani A. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Front Hum Neurosci. 2018;12:353.