How to Use Breath Work to Relieve Hot Flashes

Have you ever been at a meeting at work and you start to feel it. It’s like you have an internal heated core and the heat starts to radiate out. Then all of a sudden…BOOM… you are in the midst of a hot flash! And, you cannot stop it! It can be both embarrassing and frustrating. You might feel like you’ve lost control of your body at times, but, there is something that you can do to help relieve ad shorten hot flashes. And that something is breath work.

What causes a hot flash? A hot flash is related to fluctuating estrogen levels. And when our estrogen declines, it causes the hypothalamus, which is the part of our brain that regulates body temperature. The hypothalamus becomes overly sensitive to our body temperature with fluctuating estrogen. It’s a bit like teaching someone to drive. They’re supposed to turn the steering wheel just a little bit. But instead, they really over-compensate and practically going off the road. Similarly, our hypothalamus might want to like regulate body temperature a little bit but it’s hypersensitive and over-corrects and…BOOM…it becomes a hot flash.

Now, scientific studies show that breath work actually helps reduce the frequency and intensity of hot flashes. This study has shown the best results come from 15 minutes of breath work two times a day. While you’re experiencing a hot flash do breath work to also reduce the length and intensity. 

Here are two different breath works you can try:

1. Rhythmic Breathing is inspired by yoga. It’s a slow breathing. Take one breath every 10 seconds. So inhale for a count of five, and then exhale for a count of five. This deep breathing calms the central nervous system, eases the mind, and releases emotions. 
2. Box Breathing is exactly what you may imagine. I like the 4-4-4-4. It’s an inhale for four counts through the nose. Hold for four counts. Exhale through pursed lips for four counts. And finally hold for four counts. Repeat. To keep your focus, place your tongue on the roof of your mouth, just behind of your front teeth. This tongue position makes it very hard for you to think. So, all the crazy monkey chatter that happens when you know try to meditate won’t come flooding in.

You can also piggy back visualization with breath work. I used this for night sweats. Imagine something cold. Imagine you’re plunging into an ice cold lake. Imagine that you’re outside in the middle of the snowstorm wearing a bathing suit. Imagine you’re in a huge walk in freezer. Any kind of cold thought that you can visualize and feel that coldness is key to reducing hot flashes.

Peace & Love!