Breathing techniques
Anxiety and panic attacks are a common complaint of perimenopausal and menopausal women. This is down to fluctuating hormones. It can leave you feeling overwhelmed and can hit unexpectedly and at any time. You may experience trembling hands, heart palpitations, clamminess and difficulty catching breath.
If you experience overwhelm or anxiety, remember these grounding breathing techniques:
Box Breathing
Box breathing is a deep breathing technique that can help you find calm and focus, essential to helping you through your menopause journey. It slows down your breathing by distracting your mind as you count to four, calming your nervous system and decreasing stress in your body.
If you are able, it is essentially:
- Breathe in for four
- Hold for four
- Breathe out for four
- Hold for four
4 – 7 – 8 breathing
Another helpful breathing technique if you feel overwhelmed or are struggling to sleep can help focus your mind and body.
If you are able, practice 4 – 7 – 8 breathing;
Close your mouth and quietly breathe in through your nose for the count of four
Hold the breath for a count of seven, or as long as you are able
Breathe out through your mouth for a count of eight.
Repeat this a few more times until you feel an inner calmness.
Check in with your surroundings
Once you have slowed your breathing with deep breaths, become aware of what is around you and acknowledge
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This practice can also help you regain a sense of calm if you struggle with breathing techniques.
Save our helpful video to help you find a sense of calm when you feel overwhelmed, stressed or anxious.
Many people find it helpful to set up a daily reminder to help you relax before bed, or start your day with positive practice.
Finding a moment to focus on you each can be beneficial to helping you manage your menopause symptoms.
Discover more about menopause and mental health.