Easy Breathing Exercise for Hot Flushes
In order to learn how to relax during menopause or any other time, you need to become familiar with your own breathing patterns and change them in ways that will help you relax. Your breathing pattern is often disrupted by changes in emotion. People who are anxious tend to hold their breath. It has been suggested in studies that breathing can help reduce hot flushes so why not give it a try and see if it helps.
Breathing Exercise for Hot Flushes
Here's the breathing exercise that was found to reduce the number of hot flushes when tested in three scientific studies.
Sit in a quiet room in comfortable clothing if possible. Don't lie down (you might fall asleep).
Inhale slowly and deeply through your nose for five seconds, then exhale slowly for 5 seconds. Focus on the air going in and out. When you inhale, breathe into the bottom part of your lungs (your upper lungs and chest will fill up automatically). Your belly should expand as you breathe in and contract as you breathe out.
When your mind wanders and distracting thoughts arise, let them pass and return your focus to your breath.
Repeat for 10 minutes in the morning and 10 minutes in the afternoon if possible. If not just do it when you can and for as long as you can. Start with 5 minutes and work up to 10.
When you feel a hot flush coming on, use the same breathing technique to take 6-8 long slow breaths over about a 2 minute period. This can help to reduce flushing symptoms.
