Relaxation Techniques for Menopause: Finding Inner Peace and Wellbeing

Last updated 31.08.2023 | by Sabrina Johnson | 5 Minutes Read

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Women are made aware of the existence of menopause quite early on, which seems inevitable ever since they begin experiencing their menstrual cycles.

The thought of not having to deal with those cycles after a certain point in life does seem like a huge relief, but nothing can really prepare women for menopause and everything that comes before and after.

Menopause marks a major shift in a woman’s life, and this shift comes along with several physical, mental, and emotional changes that one has to deal with.

The numerous uncomfortable and unpleasant menopausal symptoms include:

While it’s not possible to avoid these symptoms, women can try out a few relaxation techniques that can ease menopausal symptoms. In this article, we will be taking a look at the menopause relaxation techniques that can make menopausal symptoms slightly bearable.

Menopause Relaxation Techniques to Improve Your Wellbeing

Menopause Relaxation Techniques to Improve Your Wellbeing

Try out the following relaxation techniques to find some relief while going through menopause:

Deep Breathing

For a deep breathing exercise:

  • Place your hand on your belly
  • Focus your attention on how your breathing rises and falls
  • Practice this daily to feel more relaxed

Boxed Breathing

The steps involved in boxed breathing are:

  • Through your nose, breathe in as you slowly count to four
  • Hold your breath for about four seconds
  • Breathe out through your mouth
  • Repeat the technique one to three times

4-7-8 Breathing

The 4-7-8 breathing technique involves:

  •  Breathe in through your nose for a duration of four seconds.
  • Count to seven and hold your breath.
  • Exhale through your mouth as you count to eight.

Guided Imagery

Guided imagery is all about imagining or visualizing events, scenes, or objects that you associate with calmness. It could be a beach, a mountain, a sunset or even a beloved pet.


Focus solely on yourself as you perform the following steps while meditating:

  • Focus on the air that moves in and out of your system
  • As you exhale get rid of all the tension
  • Think of the oxygen and energy you are breathing in as you inhale
  • Focus on a particular object or sensation in case you find your mind wandering

Progressive Muscle Relaxation

Progressive muscle relaxation involves these steps:

  • Switch your thoughts to your breathing and yourself
  • Take a few deep breaths and slowly breathe out
  • Think of the areas in your body that feel cramped or tense
  • Let go of the tension in those areas as much as you can
  • Roll your head in a circular motion one or two times
  • Roll your shoulders backward and forward a couple of times
  • Allow your muscles to relax
  • Think of a happy thought, breathe in, and slowly exhale


Repeat positive affirmations to yourself that help you overcome difficult situations and let go of any negativity so that you can be the best version of yourself.

Some of the positive affirmations that menopausal women can repeat are:

  • “I will cherish and honor the transformations my body is going through”
  • “I will take the time I need to heal and adapt”
  • “I possess the power to bid goodbye to negative energy and welcome positivity”


Certain fragrances allow our brains to relax and release stress. You don’t need fancy essential oils to engage in aromatherapy as even smelling your favorite perfume or your preferred kind of coffee can help you feel rejuvenated.

Create Personal Rituals

Create personal rituals for yourself based on what you like and enjoy so that you can carve out some much-needed ‘me time.’ This could include:

  • Listening to music
  • Reading, especially before going to bed
  • Trying out yoga
  • Talking to a close friend and having a good laugh
  • Spending some time writing in a journal to jot down your thoughts


1. Do breathing exercises help with menopausal symptoms?

Yes, breathing exercises can help with menopausal symptoms.

2. Can meditation help in easing symptoms of menopause?

Yes, meditation can help in easing symptoms of menopause.

3. Can I try aromatherapy to deal with menopausal symptoms?

Yes, women can try aromatherapy to deal with menopausal symptoms.

4. Do affirmations help in feeling relaxed?

Yes, affirmations can be quite useful in feeling relaxed and at peace.

5. Is boxed breathing a good relaxation technique for menopausal women?

Yes, boxed breathing is a good relaxation technique for menopausal women.


Menopause can feel like quite a lonely experience for many women. However, it’s important to remember that most women face difficulties while trying to deal with multiple menopausal symptoms and that you’re not alone in this journey.

Certain relaxation techniques can prove to be very effective for women, and it’s beneficial to try them one by one until you discover one that brings you peace and comfort.

Also, do reach out to your doctor if the symptoms get too uncomfortable, as they could suggest treatment and other methods to alleviate the symptoms of menopause.



  • Sabrina Johnson

    Sabrina Johnson, a compassionate author with a background in Obstetrics and Gynecology, is the trusted voice behind Simply Menopause. Through her warm and approachable writing style, she empowers women to confidently navigate menopause, offering culturally sensitive guidance and support. Sabrina serves as a trusted companion on their menopause journey.