4. Simple Breathing Techniques
Deep and slow breathing can decrease the frequency of menopausal hot flashes by almost 50%, according to the NWHN (National Women’s Health Network).
To get started with breathing exercises, try taking one deep breath until your chest gets full, hold it in for 3 seconds, and then exhale slowly. Continue doing this until you feel relaxed.
You need to practice ahead of time when you feel a hot flash coming on. As your ribcage expands due to deep breaths, it will trigger the parasympathetic nervous system that helps you regulate temperature and be calm.
So when you’re stressed out, the breathing will help you calm down and ease hot flashes as well. You just have to try to relax as much as you can and let the breathing shorten your flash.
In short, paced breathing helps in slowing your breathing rate, making hot flashes milder, or even shortening hot flashes.