Breathwork for Menopause: A Functional Approach
Use your breath to help your body spend more time in the state where it works best
When your body is constantly on high alert, it is much harder for it to work at its best. Yet during perimenopause and menopause, that is exactly how many women feel.
Tired but unable to switch off. Overwhelmed by things you used to take in your stride. Waking in the night with your mind racing. Snapping at people, losing your train of thought or feeling anxious for no obvious reason.
Changing hormones can make you more sensitive to stress. Stress then changes the way you breathe. Your breathing may become quicker, shallower or higher in your chest. You may hold your breath, sigh frequently or take large breaths without even realising.
That breathing pattern can keep your body feeling as though it needs to remain alert, even when there is no immediate danger.
This is where functional breathwork can make a real difference.
By changing how you breathe, you can help your body spend more time in a relaxed state.
When you are relaxed, your body is able to work at its best. You can digest food more effectively, think more clearly, sleep more easily and respond to what is happening around you without feeling as though everything is too much.
For you, that can mean fewer symptoms getting in the way and feeling much more like yourself again.
Read why perimenopause can leave you feeling so overwhelmed.
This probably isn’t the breathwork you’re imagining
If your first thought is Wim Hof, ice baths and lots of dramatic breathing, this isn’t that.
There are no extreme techniques, rapid breathing or forceful breath holds. You won’t be pushed outside your comfort zone and you don’t need to be able to meditate or clear your mind.
Functional breathwork is much more subtle.
It is about understanding how you breathe throughout the day and helping your breathing become quieter, steadier and more efficient.
Being told to “just take a deep breath” is not always helpful either. More air is not necessarily better. Sometimes it is the slower, gentler breath that gives your body the signal it can stop bracing and begin to relax.
This is practical breathwork you can use in real life.
Before a difficult meeting. When anxiety begins to build. When you are lying awake at 2am. Or when you notice that your whole body feels tense and you need to bring things down a notch.
Your breath is always with you. Once you know how to use it, you have a powerful way to change how you feel wherever you are.
What could functional breathwork help you do?
Functional breathwork can help you:
- Catch anxiety before it completely takes over
- Feel less tense, wired or on edge
- Settle more easily at bedtime
- Get back to sleep when you wake during the night
- Think more clearly when you are under pressure
- Respond more calmly instead of reacting instantly
- Feel steadier in situations that have started to make you anxious
- Recover more quickly after a stressful day
Breathwork isn’t a magical fix and one session will not undo months or years of stress.
The benefit comes from learning what works for your body and practising it regularly. The more familiar your body becomes with that relaxed state, the easier it is to find your way back to it.
Read why improving menopause sleep starts long before you get into bed.
Start with the support that fits you
You may want personalised help to understand how you are breathing and what to change, a gentle way to experience breathwork at the Studio, or something you can begin at home in your own time.
Here are the different ways you can get started.
Menopause Breathing Reset (£150)
The Menopause Breathing Reset is for you if you want to understand how you are currently breathing and learn how to use your breath to support the symptoms affecting you.
We begin by looking at what is happening for you.
Perhaps you are waking at night, feeling anxious when travelling, becoming overwhelmed at work or struggling to switch off even when you are exhausted.
I will assess your breathing pattern and show you the small changes that could make the biggest difference.
This is not about telling you that you are breathing “wrong.” Your body has adapted to stress, hormones and everything else life has thrown at it. We are simply helping it find a more useful pattern.
Your Menopause Breathing Reset includes:
- A 60-minute initial consultation
- An assessment of your breathing pattern
- A personalised guided breathing practice
- A simple 10-minute practice to use at home
- Written guidance and video support where helpful
- A 30-minute follow-up appointment 10 to 14 days later
The follow-up gives us time to look at what has changed, answer your questions and adjust your practice if needed.
Appointments are available in person at the Menopause Wellbeing Studio in Brightlingsea or online.
You don’t need any previous experience. We start with how you are breathing now and build from there.
“Now I can take the train without worry and if anxiety starts, I have the tools to overcome it”
Alex
Experience breathwork at the Menopause Wellbeing Studio
You can also experience breathwork through my small group sessions in the gorgeous space at The Menopause Wellbeing Studio in Brightlingsea.
Rebellious Rest
Rebellious Rest is my evening breathwork and deep rest session.
It is for those times when you feel tired but wired, mentally overloaded or as though your body has forgotten how to switch off.
You’ll be guided through gentle breathing, body awareness and deep rest.
You do not need to clear your mind or be able to “meditate” I give you something physical to focus on, such as your breath or the sensations in your body, which makes the session much easier to follow.
Come as you are. Leave feeling as though you have put something down.
Feel Good Fridays
Feel Good Friday combines breathwork with slow movement, somatics and a more energising finish.
It isn’t a workout and it isn’t yoga.
It is a chance to ease out stiffness, release some of the tension you have collected during the week and head into the weekend happy and smiling
Come feeling flat, tense or a bit creaky. Leave feeling looser, lighter and more ready for the weekend.
Read why doing less can help with brain fog and exhaustion during menopause.
Intro to Breathwork for Menopause
This occasional workshop is a gentle introduction to functional breathing and why it matters so much during menopause.
You’ll begin to notice your own breathing pattern, learn a few simple techniques and experience a calming guided practice.
It is ideal if you are curious about breathwork and would like to try it in a small, supportive group.
Prefer to start at home?
Breathwork Foundations for Menopause: £15
If you’re curious about functional breathwork but not ready for one-to-one support, this is the best place to start.
Perhaps your breathing feels shallow, tight or stuck. Maybe you have tried relaxation before but still struggle to switch off. Or you only notice that you have been holding your breath when your shoulders are somewhere around your ears.
Breathwork Foundations helps you understand what your breathing is doing, why it matters during menopause and how to begin changing it.
Over 60 to 75 minutes, I’ll help you:
- Understand how your breath communicates with your nervous system
- Notice your own breathing pattern
- Recognise common breathing habits that can keep you feeling tense or on edge
- Learn four simple breathing anchors you can use when stress builds
- Experience a guided nervous system reset
- Build a practice you can actually use in everyday life
This isn’t information for the sake of it. By the end, you will have practical tools you can use when you feel anxious, overwhelmed, unable to focus or when your body simply will not switch off.
Complete it in one sitting or work through the short sections at your own pace. You’ll have access for 12 months, so you can return to the lessons and guided practice whenever you need them.
No previous breathwork experience is needed, and you can watch the first lesson free before deciding whether to continue.
Want to try a guided practice first?
You’ll find free guided breathing sessions on my Transform Your Menopause podcast and over on my YouTube channel.
These are a lovely way to pause, reset and experience breathwork for yourself. If you want to understand how your everyday breathing may be affecting you and learn how to change it, Breathwork Foundations gives you a more structured place to start.
What should I expect from an in person session?
Wear something comfortable that allows you to breathe and move freely, ideally without anything restrictive around your waist or abdomen.
Your assessment may include some gentle movement so I can see how your breathing responds. There is no physical contact during the session.
Mats, blankets and other props are provided at the Menopause Wellbeing Studio
Is breathwork suitable for everyone?
The functional breathing techniques I use are gentle and do not involve extreme breathing or prolonged breath holding.
You’ll complete a health questionnaire before individual work so I can understand anything that may affect your session.
If you have an existing medical condition, have recently had surgery, are pregnant or are unsure whether breathwork is suitable for you, please let me know before booking. I may recommend speaking to your healthcare professional first.
Not sure where to begin?
If you want personalised support, the Menopause Breathing Reset is the best place to start.
If you are not sure which option would suit you, get in touch and tell me a little about what is happening. I’ll help you work out the most useful next step.