Menopause is a natural phase of life as we know, but its symptoms can be distressing, often bringing up feelings of shame, anxiety, and fear. Breathwork provides a powerful tool to support women through these emotional challenges, along with menopause symptoms like decreased stress tolerance, anxiety, and hot flushes, while also enhancing overall heart health and emotional well-being.
The Emotional Impact of Hot Flushes: Shame, Anxiety, and Fear
Hot flushes are not just physical; they carry a heavy emotional burden. Many women feel deep shame about their menopause symptoms, even more than they might have felt during their menstrual years. This is partly because menopause is tied to societal perceptions of ageing, loss of fertility, and a diminished sense of relevance as a woman. These feelings can create a cycle of fear and anxiety that intensifies hot flushes, making them more frequent and severe.
Building Internal Awareness
The Language of Breath breathwork philosophy emphasises the importance of developing awareness of our internal processes. Breathwork can help us tune into our internal sensations without judgment. This practice allows us to become more attuned to the early signs of a hot flush, which may help to reduce feelings of fear and panic. Instead of dreading the flushes, we can intercept them by calming our body's response, making them feel more manageable. By connecting with our breath and internal processes, we can shifting from a place of shame and anxiety to one of self-acceptance and empowerment. As we learn to listen to our bodies without fear and judgement, we can change our relationship with these sensations, transforming them from sources of dread into opportunities for self-connection and growth.
Managing Menopause Hot Flushes with Breathwork
Resonance frequency breathing (RFB) is a technique that harmonises the breath and heart rate, optimising heart rate variability (HRV). This helps balance the autonomic nervous system, enhancing our body’s resilience to stress. For women in menopause, this may translate into fewer and less intense hot flushes.
RFB also supports cardiovascular health, which is crucial since menopause and hot flushes are linked to increased risks of heart disease. By practicing breathwork, women can improve heart function, lower blood pressure, and maintain better overall heart health.
Hot Flushes and Cardiovascular Health
Cardiovascular disease risk increases considerably in women during the menopause transition. It’s important to note that hot flushes and night sweats can indicate an increased risk of cardiovascular disease and should not be dismissed. Along with lifestyle changes such as regular exercise, a healthy diet, and prioritising sleep, breathwork can be a valuable addition to a heart-healthy routine. Always consult with your healthcare practitioner to monitor changes in blood lipid profiles and blood pressure, ensuring comprehensive management of your health during menopause.
Menopause, Stress Resilience, and Breathwork
Fluctuating and declining hormones at menopause can decrease stress resilience for many women, adding to everyday challenges and making the emotional toll of hot flushes feel even heavier. Managing menopause hot flushes with breathwork can activate the parasympathetic nervous system—the body's natural relaxation response—helping to soothe anxiety and restore a sense of calm. Over time, regular practice builds long-term resilience to stress, providing a powerful, natural method for navigating the emotional highs and lows of menopause.
Breathwork as a Tool for Calm, Connection, and Empowerment
Breathwork offers more than just physical relief; it’s a means to reconnect with ourselves during a time of significant change. Incorporating breathwork into daily routines provides a simple yet effective way to manage menopause symptoms, enhance heart health, and build a deeper, more compassionate connection with oneself. By taking control of our breath, we take control of our stories—and ultimately, our well-being. Stop—notice your breathing—breathe slower—breathe deeper—breathe lighter—notice how you are feeling now.
You are rocking it!
Menopause is a profound and often challenging transition, but it also offers an opportunity for deeper self-connection and personal growth. By embracing breathwork, particularly techniques like resonance frequency breathing, women can manage not only the physical symptoms of hot flushes but also the emotional burdens of shame, anxiety, and fear that often accompany this life stage. Breathwork empowers women to rewrite their menopause narrative, transforming it from a source of distress into a journey of resilience, self-compassion, and empowerment.
If you’d like to explore breathwork or add to your regular practice, join me at one of my upcoming events - see the next Breathwork Mini Adventure Event and watch out for more events coming soon. Together, we’ll dive deeper into the benefits of internal awareness in conjunction with breathwork, providing you with the tools to reclaim control, improve your well-being, and navigate menopause with greater ease and confidence.
