How Breathwork Can Help with Perimenopause

Navigating the wild ride of perimenopause can feel like trying to herd cats. Hormonal changes, hot flashes, mood swings, and sleepless nights – it’s a lot. But here’s a little secret weapon you might not have tried yet: breathwork.

You might be googling “how to balance hormones naturally,” “natural remedies for hot flashes,” or “stress relief during perimenopause.” If so, breathwork could be just what you need.

Breathwork is more than just taking deep breaths. It's a variety of techniques designed to improve your mental, physical, and emotional health through intentional breathing. It’s like a mini-vacation for your mind and body.

When hot flashes hit, try a cooling yoga breathing technique called Sithali breath. Inhale slowly through your mouth, like you’re sipping through a straw, then exhale through your nose. This can help cool your body down and reduce the intensity of the hot flash.

Feeling overwhelmed or anxious? Box breathing might be your new best friend. Inhale for four counts, hold for four, exhale for four, and hold again for four. Repeat this a few times, and you’ll notice your heart rate slows, and your mind calms.

Struggling to get a good night’s sleep? Try 4-7-8 breathing before bed. Inhale through your nose for four seconds, hold for seven, and exhale slowly through your mouth for eight. This technique can help relax your nervous system and ease you into a restful sleep.

Breathwork isn’t just a quick fix – it’s a practice. Integrating it into your daily routine can help manage stress, balance your mood, and even support hormonal balance over time. The wonderful thing is that once you’ve become familair with the practices you can do them any where during a work meeting, out and about or whenever you sense that you are flagging or a foggy brain is stopping you from getting stuff done.

So, next time you’re searching for “ways to manage perimenopause symptoms,” give breathwork a try. Your body and mind will thank you! Stay fabulous, and breathe easy!

About the Author: Monique Fryer is a qualified yoga teacher and Functional Breathwork facilitator, leading classes, workshops, retreats and 121 sessions