The next time you feel a hot flash coming on, consider trying breathing exercises to help you cool down. Equal (box) breathing, cooling breath, and visualized breathing are just a few to try.
Menopause-related hot flashes can come on without much (or any) warning. This makes it hard to prepare for them.
You can always try keeping cooling items, such as a small fan or ice pack, close. But if those don’t always provide the relief you need, you might want to try breathing exercises next time.
The best part is that you don’t need any equipment — just yourself.
Ideally, perform breathwork in a quiet and cool room. Doing these exercises somewhere stuffy or crowded may distract and prevent you from getting the most out of them.
Sitali or Sheetali pranayama (cooling breath)
Sheetali pranayama, also known as the cooling breath, originates from ancient Indian yogic traditions. It’s derived from the Sanskrit word “Sheetal,” which means “cool” or “calm.”
As the name and Sanskrit meaning suggests, this breath technique may help cool your body temperature.
Directions
- Find a safe space to sit or lie down in a comfortable position. If you choose to sit, keep your spine tall, possibly resting your hands on your lap with your palms facing up to keep them cool. Close your eyes to focus on your breath.
- Curl your tongue. Keep it in this curled position throughout this exercise. If you can’t do this, keep your teeth together, with your tongue floating behind them, and your lips parted.
- Inhale deeply either through your curled tongue or teeth.
- Exhale through your nose. Lightly touch the tip of your tongue to the roof of your mouth. Notice how cool the tip feels on the roof of your mouth.
- Repeat for 1 to 5 minutes. Take breaks and swallow as needed.
Visualized breathing
You might have guessed it from the name: This exercise combines using your imagination with breathing.
Directions
- Find a safe space to sit or lie down in a comfortable position. If you choose to sit, keep your spine tall. Close your eyes to focus on your breath and imagination.
- Picture relaxation and coolness entering your body and any heat or tension leaving it. Try not to let your mind wander. If it does, redirect your attention with a deep breath.
- Inhale, and picture your breath flowing into your nose, to your lungs, and filling your chest and abdomen.
- Exhale, and picture your breath moving in the opposite direction — air leaving your chest cavity and lungs and out your nose.
- Repeat as needed, or until you have cooled down.
Sama Vritti (equal breathing)
This yoga technique involves inhaling and exhaling the same length. You might also hear it called box or square breathing.
Proceed with caution if you have a lung condition that makes holding your breath difficult. Speak with your doctor if you have concerns about equal breathing.
Directions
- Find a safe space to sit or lie down in a comfortable position. If you choose to sit, keep your spine tall. Close your eyes to focus on your breath.
- Inhale through your nose for a count of 4. Notice how the air fills your belly and lungs.
- Hold this breath for a count of 4.
- Exhale slowly through slightly pursed lips for a count of 4. Feel tension and stress leave your body.
- Pause at the base of your breath for a count of 4.
- Repeat this exercise for 5 to 10 rounds. Take breaks as needed, but make sure your breath counts are always equal.
Belly breathing
This breathing technique is also called diaphragmatic or abdominal breathing. It can teach you to take deeper breaths, which helps deliver more oxygen to your body and may have a cooling sensation.
Directions
- Find a safe space to sit or lie down in a comfortable position. If you choose to sit, keep your spine tall. Close your eyes to focus on your breath.
- Place one hand on your chest. Place your other hand on your abdomen (belly). Make sure your belly is relaxed and not tense or contracted.
- Inhale slowly and deeply through your nose. With your hand still on your belly, feel it rise as you inhale.
- Exhale slowly through slightly pursed lips with your hand still on your chest. It should remain mostly still.
- Continue to inhale and exhale as needed. Focus on your breath and the falling and rising of your belly.
- Practice this breathing technique for 20 to 30 minutes every day. If you find you have trouble sitting still or focusing for that long, start with 5 to 10 minutes and work your way up.
Other breathing techniques
These four breathing techniques are by no means the only ones you can try during a hot flash. You might also consider:
While research on the benefits of using breathing techniques to relieve hot flashes is limited, paced breathing was one of 29 complementary and alternative treatments analyzed in a
Researchers found that paced breathing might help reduce vasomotor symptoms of menopause, including hot flashes. However, the researchers note that the evidence of benefits was low.
Regardless, you
More ways to incorporate breathing exercises
Hot flashes can be unpredictable. You could be at work or somewhere busy, making it hard to find a quiet place to do these exercises.
Still, you can practice breathwork in the open. You don’t need to close your eyes, sit, or lie down — you could do any of these exercises while standing up with your eyes open.
The most important part of maximizing the benefits is that you’re focusing on your breath and heat leaving your body. Closing your eyes and sitting or lying down may make this easier, but it’s not necessary.
If you’re worried about people watching you or prefer somewhere you can be alone, try thinking of the closest secluded areas you could go to, such as:
- the bathroom
- an office or conference room
- your car (keep your eyes open if you’re driving, though!)
- a corner of the room away from others
It’s uncertain when a hot flash will start. But having a few tips and tricks up your sleeve can help you prepare for the next one — breathing exercises being one.
You might try equal breathing, cooling breath, belly breathing, or visualized breathing during your next hot flash.
These breathing techniques can help bring your mind to your breath instead of focusing on the heat in your body, which may have a cooling effect.
Be sure to speak with your doctor before trying breathing exercises if you have a lung condition.