Breathing techniques for relaxation
Calming breathing techniques to help you manage stress relating to your diagnosis
2-minute read
Changes to your hormone levels during menopause and perimenopause can affect your emotional well-being, so you may experience symptoms such as low moods, anxiety or stress.1-3
Why not try out some of the breathing techniques below to help you relax?
Practice 4-7-8 breathing
First close your mouth and quietly breathe in through your nose for 4 seconds. Hold your breath for 7 seconds, and then breathe out through your mouth for a count of 8 seconds.2 This breathing technique can help your mind and body to focus on regulating the breath and help you feel more relaxed.4
Rhythmic breathing
If you find that your breathing is short and hurried, try to take long, slow breaths. Focus on how your body is changing as you inhale, then exhale.5
Deep breathing
Picture a spot below your navel and breathe in slowly, directing your breath to that spot. As you breathe in, let the air fill upwards into your chest and up into your shoulders. Then breathe out, imagining that you’re a balloon being deflated. You may notice your body feeling more relaxed.3,5
Visualised breathing
Find a comfortable place to sit and close your eyes. As you slowly breathe in, visualise relaxation entering your body and stress leaving it as you breathe out.3,5
Progressive muscle relaxation
Focus on your breathing and think about which areas in your body feel tense or tight. Concentrate your breath towards those areas as you breathe in and imagine the stress leaving those areas as you breathe out. Try to loosen up those tensed muscles, such as your shoulders by rolling them forward and backward several times.3,5