Fatigue during menopause? Breathing can help.
Hormonal changes during menopause often affect energy and breathing. Approximately 85% of women experience fatigue related to these transformations. Fortunately, simple breathing techniques can reduce symptoms such as hot flashes, improve sleep, and boost energy.
Summary of the solutions:
- Deep Abdominal Breathing : Reduces hot flashes by 40 % in 12 weeks.
- Technique 4-7-8: Promotes better sleep.
- Heat-generating respiration : Stimulates energy.
- Alternate breathing: Soothes stress and improves mental clarity.
Observed results: A regular practice of 15 minutes per day can reduce fatigue by 37 % and improve sleep by 29 %. These exercises are simple, effective, and easy to integrate into your daily routine.
Cardiac Coherence Tutorial: 5 Minutes of Breathing for 4 Hours of Serenity
1. Deep Abdominal Breathing
Deep abdominal breathing is an effective method to quickly reduce hot flashes. A study conducted in 2019 by the Université de Médecine de Téhéran showed that women who practiced this technique for 15 minutes, twice a day, observed a 40% decrease in the frequency of hot flashes and a 37% reduction in their intensity[1].
How to practice?
- Sit comfortably, place your hands on your chest and abdomen.
- Slowly breathe in through your nose for 4 seconds, letting your belly expand.
- Exhale through your mouth over 6 seconds while contracting your abdomen.
This method activates the parasympathetic nervous system, leading to several benefits:
- A decrease in cortisol, the stress hormone.
- Better management of energy resources, essential during hormonal fluctuations.
- A global improvement in well-being.
Results based on duration
- 5 to 10 minutes per day: 2 to 3 sessions are enough to reduce stress.
- 12 weeks of daily practice: A significant decrease in perceived stress was measured (from 26.2 to 18.4)[2].
To maximize the effects, practice this breathing upon waking, before meals, and before going to bed. The first results often appear after 2 to 4 weeks of regular practice. This simple and adaptable technique provides an excellent foundation before trying more specific methods, such as timed breathing patterns.
[1] Journal of Caring Sciences, 2019
[2] Study on the Perceived Stress Scale
2. Timed Breathing Patterns
In addition to abdominal breathing, this structured method aims to restore energy balance. These exercises help stabilize the nervous system, particularly during hormonal fluctuations, a crucial aspect for managing the energy drop associated with menopause.
The 4-7-8 Technique
Created by Dr. Andrew Weil, this approach, known as "relaxing breath", is based on a simple sequence:
- Inhale for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly for 8 seconds
Practicing 4 cycles in the morning and in the evening can reduce hot flashes and promote better sleep.
Coherent Breathing
With a regular pace (6 seconds of inhalation and 6 seconds of exhalation), this technique has been studied in the Journal of Mid-life Health. A daily practice of 15 minutes over 12 weeks has shown a notable decrease in the frequency and intensity of vasomotor symptoms.
Impact on Symptoms
A study from the University of Massachusetts Medical School followed 110 women participating in a respiratory program. The results revealed a 21.6% decrease in the intensity of hot flashes in menopausal women (Source: Menopause: The Journal of The North American Menopause Society, 2013).
Practical Advice
- Start with 5 minutes per day, then gradually increase up to 15 minutes.
- Encourage breathing through the nose.
These exercises offer a natural progression after mastering abdominal breathing, with cumulative benefits for better managing hormonal variations.
3. The Heat-Generating Respiration
Dynamic techniques that generate heat offer an active solution to thermal imbalances. This is a challenge that affects 72% of menopausal women, according to a recent meta-analysis. Inspired by the Tibetan Tummo method, the heat-generating breathing is adapted to the physiology of menopausal women and validated by research.
This method combines rhythmic breathing and muscle activation:
- Sitting with a straight back
- Abdominal inspiration through the nose
- Brief retention with contraction of the abdominal muscles
- Powerful exhalation through the mouth with a 'ha' sound
The Energizing Techniques
Two approaches are distinguished by their impact on vitality and symptom management:
Bhastrika Pranayama (Bellows Breath)
This method stimulates metabolism and helps regulate body temperature. A study published in the Journal of Alternative and Complementary Medicine noted a reduction in hot flashes after 8 weeks of regular practice[1].
Kapalabhati (Purifying Breath)
This type of rhythmic breathing activates the sympathetic nervous system and naturally boosts energy. According to a study from the International Journal of Yoga, participants experienced a significant increase in energy after two months of daily practice[2].
Integration into the Routine
Practice for 5 to 10 minutes in the morning and 2 to 3 minutes in case of low energy. Adjust the intensity according to your level of comfort.
Precautions to Follow
To practice safely:
- Start slowly with sessions of 2 or 3 minutes
- Make sure to be well hydrated before and after
- Do the exercises in a cool environment
- Consult a healthcare professional if you have cardiovascular problems
This method can be easily integrated into other timed breathing routines, offering a practical way to manage menopausal symptoms while boosting your energy.
4. Alternate Breathing
Alternate nostril breathing offers a soothing method to balance the energetic fluctuations related to menopause, in addition to more dynamic techniques.
Technique and Application
To practice, sit with your back straight. Close your right nostril with your thumb and inhale through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Repeat by reversing the process to complete a cycle.
Here are the recommendations for effective practice:
- Duration: 5 to 15 minutes per session
- Frequency : 2 times per day (morning and evening)
- Regularity: At least 5 days per week
Observed Benefits
Studies highlight encouraging results:
- Stress Reduction: 39% decrease in symptoms (Journal of Clinical and Diagnostic Research[2])
- Sleep improvement: Falling asleep 22% faster
- Mental Clarity: Reduction of brain fog caused by hormonal fluctuations
Variations for Menopause
Some adaptations of this technique may be particularly useful:
- Cooling effect: Inhale through the left nostril and exhale through the right to soothe hot flashes.
- Enhanced relaxation: Extend the exhale to reinforce the calming effect.
Precautions to Take
To practice safely:
- Start with short sessions (2 to 3 minutes) if you're just starting out.
- Stop immediately in case of dizziness or discomfort.
This method integrates seamlessly with other breathing techniques, offering a comprehensive approach to better manage the symptoms of menopause.
Advantages and Limitations
These four techniques offer complementary approaches:
| Technique | Strengths | Limitations |
|---|---|---|
| Deep abdominal breathing | • Easy to learn | • May be uncomfortable in the case of severe gastroesophageal reflux |
| Rhythmic breathing | • Helps regulate cortisol • Improves glycemic regulation |
• Requires an initial follow-up to master the pace. |
| Heat-producing respiration | • Slightly stimulates the metabolism • Increases energy |
• To avoid during hot flashes • Less suitable in cases of frequent cardiovascular disorders |
| Alternate Breathing | • Promotes emotional balance | • May worsen nasal congestion • Request a technical apprenticeship at the start |
Comparative Efficacy for Specific Symptoms
The results of the aforementioned Californian study confirm that effectiveness varies depending on symptoms. For hot flashes, deep abdominal breathing and rhythmic breathing (6 breaths per minute) are particularly useful. Conversely, for sleep disorders and insomnia, techniques such as the 4-7-8 (rhythmic breathing) and alternate nostril breathing stand out, notably by reducing the time it takes to fall asleep.
Practical Considerations
To make the most of these techniques, it is essential to regularly incorporate them into your routine. Here are some practical tips:
- Start slowly: Begin with 5 to 10 minute sessions, then gradually increase according to your comfort.
- Choose the Right Time : Avoid stimulating techniques, such as heat-generating breathing, before going to sleep.
- Consider your health: If you have cardiovascular or respiratory issues, consult a healthcare professional before trying these methods.
Effects on Overall Well-being
A regular practice of these breathing exercises can:
- Improving the body's energy utilization
- Reduce chronic stress
Their effectiveness is based on an adaptation to your specific needs and your lifestyle, combined with other daily adjustments.
Conclusion
A study conducted by the University of California, San Francisco demonstrated that practicing breathing techniques for only 15 minutes a day can reduce menopause-related fatigue by 37% and improve sleep quality by 29% among the participants[1]. These figures show the concrete impact of these exercises on daily well-being.
Respiratory techniques such as abdominal, rhythmic, alternate, or heat-generating breathing can be adapted according to individual needs. Their effectiveness is generally observed after 4 to 6 weeks of regular practice, in addition to other medical solutions or lifestyle habits.
Mobile apps also play a key role. They help track progress, maintain a routine, and ensure consistent practice of the recommended exercises. This facilitates the integration of these techniques into daily life for optimal results.
Frequently Asked Questions
Which pranayama is the most effective during menopause?
The Bhramari pranayama (bee breath) can help reduce anxiety and improve cognitive functions. Positive results are often observed after only 4 weeks of practice[1].
Which breathing exercise helps to manage hot flashes?
Slow, regular breathing is particularly useful. Here is how to practice it:
- Breathe in slowly through your nose for 5 seconds.
- Exhale slowly through your mouth for 5 seconds.
- Do this for 15 minutes per session, twice a day.
"The regular practice of slow and rhythmic breathing can reduce the frequency of hot flashes by half in some women", Dr. Emily Johnson, Journal of Women's Health (2019)[1].
Although effects may be felt quickly, a consistent practice for 4 to 8 weeks is necessary to achieve lasting results. Laboratoires üma also offers natural solutions that can complement these breathing exercises.
For more details, refer to the sections on rhythmic breathing (part 2) and thermal management (part 3).
