breathing exercises are cost-free and have no known side effects. They are a
good first-choice treatment for hot flashes and emotional symptoms and can
safely be combined with another type of treatment, if you need further
If you have completed menopause -- gone without a period for more than one year -- you should not experience any menstrual bleeding. Even a little spotting is not normal after menopause. If you have postmenopausal bleeding, make an appointment to see your doctor as soon as possible. It could be caused by a number of health problems, some of which are serious.
Here is an overview of the most common causes of postmenopausal bleeding.
Paced respiration takes
practice. Try to do paced respiration twice daily, for 15 minutes at a time. If
you can, when you first feel a hot flash coming on, stop what you are doing,
find a quiet place, and practice paced respiration until you are feeling
Sit in a comfortable, quiet
As you breathe, keep your rib cage still. You will be
lowering and raising your
diaphragm to fill and empty your
Inhale for 5 seconds, pushing your stomach muscles out.
Exhale for 5 seconds, pulling your stomach muscles in and up.
Repeat this cycle of breathing until you feel calm and relaxed or
your time is up.
To reduce stress, you can also use paced respiration for 1
to 2 minutes in the middle of a busy day.
After several weeks of
daily relaxation response exercise, women may notice a drop in hot flash
intensity as well as decreased tension, anxiety, and depression. For 10 to 20
minutes each day, take time to produce a relaxation response in your body and
Sit in a comfortable, quiet place. Close your
Relax all of your muscles, starting with your feet and moving
up to your face. Stay loose and relaxed.
Focus on your breathing.
Breathe through your nose at a natural rate.
Inhale. Exhale. At the
end of your exhale, quietly say to yourself, "One."
cycle of breathing until your time is up.
While breathing, do not worry about achieving complete
relaxation. It will happen naturally over time. When thoughts intrude, try to
ignore them by focusing again on your cycle of breathing.
of using a timer, occasionally check your clock or watch. When you are done,
open your eyes, gradually focus them, and sit quietly for a few minutes before
Primary Medical Reviewer
Kathleen Romito, MD - Family Medicine
Specialist Medical Reviewer
Carla J. Herman, MD, MPH - Geriatric Medicine
May 4, 2010
WebMD Medical Reference from Healthwise
May 04, 2010
This information is not intended to replace the advice of a doctor.
Healthwise disclaims any liability for the decisions you make based on this