The Power of Breathwork in Managing Menopausal Symptoms 

As women navigating the challenges of perimenopause and beyond, you will deal with hot flashes and night sweats to mood swings and anxiety. Symptoms that can wear you down, disrupt your daily life and diminish your sense of identity and well-being. 

This transition can take a significant toll on your body and mind. 

So, the question remains: how can you grapple with this myriad of physical and emotional symptoms without feeling lost and alone?

There are more and more tools available to you now: 

  • The importance of talking to and connecting with other women is clear.  
  • Exercise and changing your diet are also important.  
  • You will also have heard me talk about positive mindset and practising selfcare.  

In this post, however, I want to look in more detail at another powerful tool that is often overlooked: breathwork. 

Understanding Breathwork 

Breathwork is a therapeutic practice that involves consciously controlling and regulating the breath to promote relaxation, reduce stress, and enhance overall health and well-being.  

By focusing on the breath, you can tap into your body’s natural relaxation response, activating the parasympathetic nervous system to counteract the effects of stress on the body and mind. 

The Benefits of Breathwork for Menopausal Symptoms 

Breathwork offers a myriad of benefits for women experiencing menopausal symptoms, including: 

Stress Reduction 

Menopause can be a stressful time, characterised by hormonal fluctuations, physical discomfort, and emotional upheaval.  

Breathwork techniques such as deep belly breathing, diaphragmatic breathing, and alternate nostril breathing can help calm the mind, reduce anxiety, and promote a sense of inner peace and tranquillity. 

Temperature Regulation 

Hot flashes and night sweats are common menopausal symptoms that can disrupt sleep and interfere with daily activities.  

Breathwork techniques such as cooling breath or breath of fire can help regulate body temperature and alleviate the intensity and frequency of hot flashes. 

Improved Sleep 

Many women experience sleep disturbances during perimenopause and menopause. This can make it challenging for you to get the rest you need.  

Practising breathwork before bedtime can help you quiet your mind and get a deeper, more restorative sleep. 

Emotional Balance 

Mood swings, irritability, and anxiety are common emotional symptoms of menopause that can impact your relationships and overall quality of life.  

Breathwork can help you regulate your emotions, and promote greater self-awareness and self-compassion. 

Greater Daily Mindfulness 

Menopause is a time of uncertainty and transformation. Practising breathwork can help you stay present and grounded amidst the uncertainty and change.  

By learning mindfulness and how to be in the present moment, you can regain your joy for life and manage to embrace the changes you are going through. 

Incorporating Breathwork into Your Routine 

To reap the benefits of breathwork in managing menopausal symptoms, consider incorporating the following practices into your daily routine: 

  • Morning Meditation: Start your day with a few minutes of mindful breathing to set a positive intention and cultivate a sense of calm and clarity. 
  • Midday Break: Take breaks throughout the day to practice deep breathing exercises and recharge your energy levels. 
  • Evening Relaxation: Wind down in the evening with a soothing breathwork practice to release tension, quiet the mind, and prepare for restful sleep. 
  • Mindful Movement: Combine breathwork with gentle movement practices such as yoga, tai chi, or qigong to enhance relaxation, flexibility, and overall well-being. 
  • Consistency is Key: Like any skill, breathwork requires practice and patience. Be consistent in your practice, and over time, you’ll begin to notice the profound effects on your physical, mental, and emotional health. 


Free Yourself with Breathwork 

Breathwork is a powerful tool that can help you manage the symptoms of perimenopause and menopause with grace, resilience, and vitality.  

By learning to practise breathing consistently you can feel more present and confident as you go through perimenopause and beyond, emerging stronger and more radiant than ever before! 

Rediscover the joy of living life to the fullest, one breath at a time. Drop me a line to find out more and get some va-va-voom back in your life. 


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4 ‘Essential ingredients’ check sheet
Sign up for your FREE checksheet to fall in love with your body and life during your perimenopausal years and beyond.
4 ‘Essential ingredients’ check sheet
Sign up for your FREE checksheet to fall in love with your body and life during your perimenopausal years and beyond.