Just breathe

Posted by Liz on Mar 15, 2010 in Paced respiration/deep breathing | 2 comments

[youtube=http://www.youtube.com/watch?v=kuq7RYQ8Wa0]

Are you having hot flashes? If you are like about 75% of menopausal women, you’re likely to experience a hot flash in some form or the other. In fact, researchers say that some women only have 5 a year while others might have as many as 50 a day. Yikes – that’s some serious flashing.

I’ve spent a lot of time in search of alternatives to hormones for you women out there who are flashing regularly. And more alternatives. The one consistent factor in all of these solutions, whether it’s yoga, black cohosh, acupuncture or hops, is that some women respond and others don’t. What’s also consistent is that there are few really well designed clinical trials examining alternative therapies.

The latest strategy that I’ve run across is slow, deep breathing (also called “paced respiration”). In three separate studies, women who practiced slow, deep breathing over a period of six to eight weeks experienced a decline in the frequency of their hot flashes by as much as 50% compared with biofeedback or muscle relaxation exercise. Another study showed that when deep breathing was combined with mental focusing, the intensity of the flash also declined.

About paced respiration

Paced respiration, slow, deep, controlled breathing from one’s diaphragm is a painless, relaxing approach to controlling hot flashes. Experts recommend that women find a quiet, private place.

1) Keep the rib cage as still as possible and inhale slowly for five seconds using the stomach muscles.(You should notice your abdominal muscles extending and distending, not your rib cage or shoulders.)

2) Exhale slowly over five seconds, again, using the stomach muscles.

3) Practice twice daily, preferably in the morning and evenings for at least 15 minutes. The focus should be on the breathe and nothing else.

When you feel a hot flash coming on, start inhalation and then exhalation slowly until the flash passes.

Interestingly, experts who have studied this technique are unsure why it works in some women. However, I do like the idea of using relaxation and focus to stave off a hot flash. Have you tried this? Does it work? I’d love to know!