Women and Breathing: Navigating Perimenopause and Menopause Through Breathwork
For half the population, navigating the transition of perimenopause and menopause is inevitable. That makes self-awareness and empowerment during this journey not just important, but essential. This topic is of huge personal interest to me—I’m 41 years old, and I’m currently walking this path myself. What I’ve learned is that breathwork offers far more than just symptom relief. It reconnects you with your body, grounds you in the present, and supports holistic well-being.
One of the most powerful things I’ve heard recently was: "The future of learning is learning about ourselves."
That couldn’t feel more true than it does right now. As women, we often put ourselves last. But perimenopause and menopause invite us to turn inward, to tune into our needs, and to begin understanding the shifts happening within us.
Symptoms like hot flushes, night sweats, joint pain, bloating, brain fog, and mood swings can be disruptive and disorienting. They don’t always come on all at once, and they affect every woman differently. But one thing that many of us share is the sense of being out of control—of our emotions, our bodies, and our energy.
This is where Breathwork and Nervous System Regulation come in.
These tools are powerful, accessible, and incredibly supportive through change. And the best part? Once you learn them, they’re completely free. There are no side effects, no prescriptions needed, just your breath—always within reach.
How Does Breathwork Help?
Breathwork is more than taking deep breaths when you feel stressed. When done intentionally and consistently, it becomes a direct way to influence your physiology and emotions. Research shows that specific breathing techniques can calm the nervous system, reduce stress, and even help balance hormones.
Reduce Cortisol: Intentional breathing helps lower stress hormone levels, easing symptoms like hot flushes, mood swings, and difficulty sleeping.
Balance Hormones: Breathwork supports the parasympathetic nervous system (your rest and digest system), which is closely linked to hormonal regulation and emotional stability.
Improve Oxygenation: Efficient breathing improves how your body uses oxygen, enhancing overall cellular and hormonal health.
Real Benefits for Real Women
Hot Flashes: Slow, rhythmic breathing can decrease the intensity and frequency of hot flushes by calming the nervous system and improving thermal regulation.
Anxiety and Mood Swings: By regulating the brain’s emotional centre (the amygdala), breathwork supports emotional resilience and reduces anxiety.
Sleep: Techniques that stimulate the vagus nerve encourage deeper, more restorative sleep—essential when hormonal shifts disrupt your rest.
Heart Health: Breathwork improves heart rate variability (HRV), a key indicator of your cardiovascular and nervous system health.
Weight Regulation: Chronic stress raises cortisol, which can affect metabolism. Breathwork lowers cortisol, supporting a more balanced weight.
Reconnect With Yourself
Breathwork brings you home to yourself. It’s a simple yet profound practice that encourages mindfulness, body awareness, and self-compassion. It allows you to slow down, listen in, and respond to your body with care rather than frustration.
Menopause and perimenopause aren’t just something to endure. They are a rite of passage—a chance to learn more about yourself and step into a new version of your power. With breathwork, you don’t just get through this season; you move through it with grace, strength, and more calm than you thought possible.
And it all begins with one conscious breath.
New to Breathwork?
If you're just getting started, I’ve created some free resources to help you begin. Simple, practical, and easy to follow—perfect for your daily routine