Hot flashes are most commonly associated with menopause, but can be experience by people of all ages due to lifestyle or certain medications. Hot flashes remain somewhat a mystery, but appear to be triggered by changes in hormonal levels in the body, namely a dip in estrogen. Estrogen affects a part of the brain that acts as the body's thermostat. Hot flashes are the result of the body trying to get rid of excess heat perceived by the brain and cause you to feel hot, anxious and uncomfortable. Breathing techniques help relax the body and can help relieve the intensity of a hot flash.
Paced Respiration
Sit in a quiet place with no distraction. Keep your body as still as possible and slowly breathe in for 5 seconds. Exhale for 5 seconds. Try not to move your rib cage. The researcher and creator of this technique, Professor Freedman of Detroit University, suggests practicing paced respiration for 15 minutes every morning and night and whenever you feel a hot flash coming on.
Belly Breathing
Belly Breathing is a technique targeted to calm tension and relax the body. It is also considered a method of meditation. Lie down on your back on a flat surface. Bend your knees and place your feet flat on the floor. Concentrate on your own breathing for a minute or two. Rub your hands together until they are warm and place them on your abdomen while you are breathing. Feel your breathe causing your belly to rise and fall. Use your warm hands to massage any discomfort in your abdomen.
4-7-8 Technique
This technique is perfect for when a hot flash hits you anywhere, anytime because it can be done in any position and in any environment. Touch the tip of your tongue to the ridged area directly behind your two front teeth. Exhale all of your breath swiftly through your mouth around your tongue. Close your mouth and inhale through your nose while you count to four in your head. Hold your breath while you count to seven. Swiftly exhale again and count to eight. Repeat the cycle three more times. It doesn't matter how fast or slow you count, but the ratio between the 4-7-8 counts is important to keep the pace the same throughout a single breath.
