Breathe better, reduce menopause symptoms

As you approach menopause, your ovaries produce less oestrogen and progesterone. This is a natural process: these hormones are primarily intended for reproduction. However, they also have other important functions. After menopause, your adrenal glands take over part of the hormone production—albeit in smaller amounts, which may be sufficient for some women if their bodies are resilient enough to adapt to these changes.

For many women, however, this reduced hormone production is not enough to prevent symptoms.

Your adrenal glands also produce stress hormones, such as adrenaline and cortisol. This is where the problem lies. During periods of stress, these hormones take priority. Your body shifts into survival mode: fight, flight, or freeze. Other processes, such as maintaining hormonal balance, are deprioritised. This can worsen or prolong menopause symptoms, especially if stress is a constant in your life.

Your nervous system plays a key role in this and operates in two modes:

• Fight or flight – active during stress.
• Rest and digest – active during relaxation and recovery.

Prolonged stress keeps you in the first mode, as if you’re constantly pressing the accelerator. This throws your body out of balance, precisely when it needs stability the most.

Sometimes it feels as though you’re always “on.” Your heart rate is elevated, your sleep is restless, and you become overstimulated more easily. You might not even realise it because this stress mode has become your default state over the years.

A little stress now and then is not a problem. But prolonged high cortisol levels disrupt many processes in your body, including its ability to regain balance and recover.

Breathing is a vital, reflexive, and innate function. You don’t have to think about it; it happens automatically. But this automatic function can be consciously used to influence your health. Did you know that breathing can calm your nervous system, regulate your heart rate, and even positively impact your hormonal balance by reducing stress levels?

One of the most effective techniques is training heart coherence. This means your heart rate moves up and down in a smooth, regular rhythm—like a wave. Your heart and breathing then work together optimally. This happens especially when you breathe slowly, deeply, and rhythmically while feeling safe and relaxed. Your body naturally shifts into recovery and balance.

Try this exercise:

Train your heart coherence

Breathe in for 4 seconds, breathe out for 6 seconds. Breathe consciously into your belly, calmly and effortlessly. Meanwhile, think of something positive or something you’re grateful for. This stimulates your vagus nerve—the “rest nerve”—and signals your brain that it is safe.

Practice at three fixed times a day (5 minutes):

• In the morning upon waking: This helps you start your day calmly and prevents your stress system from being activated straight away.
• Around midday: This supports your digestion, which may struggle to get going if your body remains in stress mode.
• Early evening: Cortisol often peaks at this time, which can disrupt your sleep. Conscious breathing helps your body relax, promoting melatonin production—a hormone essential for deep sleep.

Measure your HRV (heart rate variability)

Some women have been in “stress mode” for so long that they no longer notice it. Your HRV is a good indicator of your resilience. It shows whether your nervous system can effectively switch between action (sympathetic) and recovery (parasympathetic). The higher your HRV, the better this ability. You can measure it with a smartwatch or biofeedback tool. Some devices even indicate whether you’re experiencing physical or mental stress.

By consistently practising this exercise, you help your body shift back into a state of rest.

By consciously using your breathing, you can restore balance to your body and mind. Here’s what women often experience when they regularly practise heart coherence exercises:

• Improved sleep quality due to lower cortisol levels
• Fewer hot flushes thanks to stress reduction
• Greater emotional stability
• Reduced anxiety or panic
• A calmer heart rate and more energy during the day
• Sharper focus and less brain fog

Additionally, it helps regulate your stress response, enabling your body to better cope with hormonal fluctuations.

Menopause is not a phase you simply “get through.” It is a physical and mental transformation that requires time and attention. By consciously using something as seemingly simple as breathing, you give your body the rest and space it needs.