The Power of breath - techniques to reduce menopausal anxiety

Menopause is a time of significant change, both physically and emotionally. As hormone levels fluctuate, many women experience heightened anxiety. While it's easy to feel overwhelmed, one powerful tool that can help ease menopausal anxiety is something we all have access to - our breath.

Incorporating intentional breathing techniques into your daily routine can calm the nervous system, reduce stress, and offer a sense of control during this transitional phase. Let’s explore some effective breathing techniques to manage menopausal anxiety and how they can support your overall well-being.

Why breathing techniques help with anxiety

Before diving into the techniques, it’s essential to understand why breathing works to reduce anxiety. When we’re anxious, our body goes into "fight or flight" mode. This triggers rapid, shallow breathing, signalling to the brain that we’re under threat. By slowing our breath, we send the opposite message, activating the parasympathetic nervous system, which is responsible for calming the body.

The right breathing techniques can reduce cortisol (the stress hormone), improve focus, and bring the body back into balance.

1. 4-7-8 breathing technique

One of the most effective techniques for reducing anxiety is the 4-7-8 method. This method is simple yet powerful in calming the nervous system.

How to do it:

• Inhale quietly through your nose for a count of 4.
• Hold your breath for a count of 7.
• Exhale completely through your mouth, making a whoosh sound, for a count of 8.
• Repeat this cycle four times.

This technique works because it lengthens the exhale, which signals to the brain that it’s time to relax. It’s also excellent for falling asleep if anxiety strikes at bedtime.

2. Box breathing

Box breathing is another popular method that focuses on equalising each phase of your breath. It’s a great option for moments when you need to feel grounded quickly.

How to do it:

• Inhale slowly through your nose for 4 counts.
• Hold your breath for 4 counts.
• Exhale slowly through your mouth for 4 counts.
• Hold your breath again for 4 counts.
• Repeat this pattern for a few minutes.

This technique creates a balance in breathing, which can help you regain control during anxious moments, promoting mental clarity and relaxation.

3. Diaphragmatic breathing

Diaphragmatic breathing, also known as "belly breathing," focuses on using your diaphragm fully, rather than shallow chest breathing, which is often associated with stress and anxiety.

How to do it:

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your belly.
• Inhale deeply through your nose for 4 counts, allowing your belly to rise (not your chest).
• Exhale slowly through your mouth for 6 counts, feeling your belly fall.
• Repeat for several minutes, focusing on the rise and fall of your belly.

This method encourages a full, deep breath that engages the diaphragm, reduces tension, and promotes relaxation.

4. Alternate nostril breathing (Nadi shodhana)

This ancient yogic breathing technique balances the energy in your body and mind, reducing anxiety and creating a sense of calm.

How to do it:

• Sit in a comfortable position.
• Close your right nostril with your thumb and inhale deeply through your left nostril.
• Close your left nostril with your ring finger, release your right nostril, and exhale slowly.
• Inhale through your right nostril, then close it and exhale through your left.
• Repeat this cycle for 5 to 10 rounds.

Alternate nostril breathing is believed to harmonise the brain’s hemispheres, reduce stress, and enhance focus - making it an ideal technique when anxiety feels overwhelming.

5. Resonance breathing (coherent breathing)

Resonance breathing, also known as coherent breathing, involves breathing at a rate of around five breaths per minute. This practice helps regulate the heart rate, improving the connection between breath and mental calmness.

How to do it:

• Sit or lie down in a comfortable position.
• Inhale through your nose for 5 counts.
• Exhale slowly for 5 counts.
• Continue breathing in this rhythm for 5 to 10 minutes.

This technique is particularly beneficial for reducing overall stress levels, especially if practiced regularly.

Incorporating breathing techniques into your routine

The beauty of these breathing techniques is that they can be done anywhere - whether you’re at home, at work, or even in the middle of a sleepless night. The key is consistency. Start by practicing one or two techniques daily, either in the morning to set a calm tone for the day or in the evening to wind down before bed.

For those particularly stressful moments during menopause, remember that you have a simple tool at your disposal: your breath. Pausing for a few moments to breathe can help reset your mind and body, allowing you to approach challenges with greater calm and clarity.

Managing menopausal anxiety isn’t always easy, but learning to control your breath can provide immediate and long-term relief. These breathing techniques offer a natural, accessible way to bring down stress levels and improve mental well-being. If anxiety continues to interfere with your daily life, consider reaching out to your healthcare provider for further support.

At February Bloom, we’re here to support every step of your menopause journey, offering natural solutions, tips, and guidance. You can find more resources on managing anxiety and other menopause symptoms on our blog, The Bloom.