Menopause represents a period of transition in a woman's life that is often marked by increased anxiety and other symptoms of stress and discomfort. It is essential to control these feelings because of the possible health effects they may cause. Anxiety and stress can lead to insomnia, depression and problems with weight management. Compounded with other menopausal symptoms, the relief offered from breathing exercises can help you better manage your mental health.
Menopausal Symptoms
During menopause, physical changes in your body can contribute to your feelings of anxiety. Heart palpitations,which can cause you to panic the first time you experience that racing feeling in your chest, are a common menopausal symptom. Hot flashes can make you uncomfortable, increasing your anxiety level. Mood swings caused by fluctuating hormones may also add to your discomfort. With so many contributing factors, it is no wonder that your anxiety levels may increase during menopause.
Stress Management
One way you can manage your anxiety during menopause is through stress management techniques, such as deep breathing exercises and other relaxation tools. Concentration on your breath takes your mind off of whatever may be behind your anxiety. It can help slow your heart rate and lower your blood pressure, according to a 2006 study by the Himalayan Institute of Medical Sciences in India. The mechanism behind these effects concerns your nervous system. Relaxation techniques such as visual imagery trigger responses of the parasympathetic nervous system, which controls passive body processes such as digestion and sleep.
Yoga Breathing
Yoga breathing, or pranayama, focuses on deep breathing through the nose rather than the mouth. Pranayama encourages slow, rhythmic breathing, which can be very calming if your are experiencing anxiety. It will also increase the amount of oxygen you take in, which can help your body perform better and your mind to think more clearly. A 2009 study by Nepal Medical College found that pranayama encouraged the dilation of blood vessels, reducing tension in muscles, veins and arteries. The release of tension can help restore calm.
Process
You can do breathing exercises while lying down in on exercise mat. Close your eyes and place your hands on your belly. Then, inhale through your nose, noting how your abdomen expands with your breath. Hold your breath briefly, then exhale through your mouth. You will feel your abdomen get smaller as you release all the breath from your lungs. Doing this exercise for just five minutes can have significant effects on your blood pressure and anxiety.
References
- Matzner Clinic: Stress Reduction
- MayoClinic.com; Menopause -- Symptoms; July 23, 2009
- "Complementary Therapies in Medicine"; Effects of Mental Relaxation and Slow Breathing in Essential Hypertension; R. Kaushik, et al.; June 2006
- "Yoga Journal"; Prescriptions for Pranayama; Claudia Cummins
- "Journal of Alternative and Complementary Medicine"; Immediate Effect of Slow Pace Bhastrika Pranayama on Blood Pressure and Heart Rate; T. Pramanik, et al.; March 2009
