Menopause and Breathwork: A Gentle Companion Through Change

Understanding Menopause: A Personal Journey

Menopause is a natural transition. However, for many women, it brings a wave of physical and emotional changes that can feel overwhelming.

Hot flashes can strike without warning. Brain fog may cloud once-clear thoughts. Anxiety can creep in unexpectedly, and energy levels can vanish overnight. These symptoms can disrupt daily life and well-being.

Mood swings may feel like emotional whiplash. Sleep can become elusive. While these experiences are common, they are also deeply personal. Every woman’s journey through menopause is unique.

The Power of Breathwork

What’s often missing from the conversation is how powerful simple, intentional practices—like breathwork—can be in easing these symptoms. Breathwork can help restore a sense of calm, clarity, and control.

In this post, we’ll explore how breathwork can become a gentle yet transformative tool. It can help you reconnect with your body, soothe your nervous system, and reclaim your energy—one breath at a time.

Your Daily Breathwork Routine for Menopause Support

Below is a gentle, printable-style daily breathwork routine tailored to support your menopause symptoms. It is designed to be simple, soothing, and sustainable. You can keep this by your bedside, on your fridge, or tucked into your journal.

🌞 Morning (7–10 minutes)

Light, Slow, Deep (LSD) Breathing

Focus: Energy boost, mental clarity, emotional grounding

STEPS:

1. Find a comfortable seated position.

2. Close your eyes and take a deep breath in through your nose.

3. Hold for a moment.

4. Exhale slowly through your mouth.

5. Repeat for several minutes, focusing on your breath.

   
   

🕛 Midday (5 minutes)

Box Breathing

Focus: Calm anxiety, regulate mood, cool hot flashes

STEPS:

1. Inhale deeply through your nose for a count of four.

2. Hold your breath for a count of four.

3. Exhale slowly through your mouth for a count of four.

4. Hold again for a count of four.

5. Repeat for five minutes.

   
   

🌙 Evening (5–8 minutes)

4–7–8 Breathing

Focus: Emotional release, relaxation, better sleep

STEPS:

1. Inhale quietly through your nose for a count of four.

2. Hold your breath for a count of seven.

3. Exhale completely through your mouth for a count of eight.

4. Repeat this cycle for several minutes.

   
   

Weekly Ritual: Extended Breathwork Session

Choose one day for a deeper practice.

Focus: Deep reset and reflection

STEPS:

1. Set aside 30 minutes to an hour.

2. Find a quiet space where you won’t be disturbed.

3. Choose a breathwork technique that resonates with you.

4. Allow yourself to fully engage in the practice.

5. Reflect on your experience afterward.

   
   

Embracing Transformation

Menopause is not just a chapter—it’s a deep, personal transformation. Breathwork can be a gentle companion through it all. When you pause and breathe with intention, you create space to listen to your body. You can honor your emotions and reconnect with the strength that’s always been within you.

If you are navigating menopause and looking for practical support, breathwork offers a simple, effective way to manage stress, improve sleep, and reconnect with your body.

We offer guided sessions that meet you where you are—whether you're seeking calm, clarity, or a deeper connection to yourself. You can learn more or book a session here: https://www.breathenugenesis.com/

If this post struck a chord with you, please leave a comment. I would love to hear your thoughts—your voice adds depth to the conversation.