Relaxation Techniques for Menopause: Finding Inner Peace and Wellbeing

Last updated 12.07.2023 | by Sabrina Johnson | 8 Minutes Read

This article has been reviewed and fact checked by Dr. Karen Pike, a senior physician administrator and board-certified emergency room doctor actively working in northern California. Read more at our medical disclaimer page.


Show me that one person who is devoid of stress. It isn’t impossible, but it is hard to find indeed. The rat race and the din and bustle of our daily lives make things overwhelming for us to handle. A friend of mine once raised the question as to who is more stressed, males or females. 

Everything has an answer, with data and statistics always on the go to validate things. I once read a statement by the APA (American Psychological Association) which mentions that the stress levels in females are more than their male counterparts. 

One of the most significant transitions in a woman’s life is when she enters the menopausal phase. Because of the hormonal imbalances, a lot of physical changes happen in her life, which affects her mental and emotional well-being. Menopause brings in stress, which is carried even in the period that follows. If we were to go by the data, around 88.2% of women go through stress after menopause. 

The deeds of the hormones cannot be avoided. But the onus lies on you to find inner peace to boost your overall well-being. A relaxed mind will also contribute towards a healthy body. The best way to calm your racing mind in menopause is by practicing relaxation techniques.

Do you want to know which relaxation techniques will help you in menopause? Then, do give my article a read. I have included some of the most effective relaxation techniques for menopausal women to practice to get relief.

Menopause Relaxation Techniques to Improve Your Wellbeing

Menopause Relaxation Techniques to Improve Your Wellbeing

Menopause is stressful, especially when you have so many things to manage. 

But, once you learn to cope with the stress and deal with it positively, you can easily handle most of your symptoms. What could be better than resorting to relaxation techniques? Here are a few relaxation methods to make you feel better in menopause. 

Deep Breathing

For a deep breathing exercise:

Taking deep breaths in and out slows your heart rate, helping to relax your mind and body immensely; deep breathing works wonders for hot flashes and other menopausal symptoms, as validated through studies.

Someone like me, who couldn’t control my anxiety levels due to increased sleep issues, found solace in deep breathing. Want to know how you can deep breathe? Here are the steps:

  • 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

Do you seem to breathe faster than normal, especially when you are anxious or stressed?  The box breathing technique will help you a lot. It will distract you from your worries and woes and help you release stress. Square breathing is the other alternate term for box breathing. So, how do we do it? 

  • 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

You could do this breathing when sitting on a chair, standing, or lying down. If doing it while seated on the chair, ensure your back has proper support and your feet touch the floor. 

4-7-8 Breathing

If anxiety has become your regular thing, then the 4-7-8 breathing technique will be effective significantly. It helps to lessen anxiety, improve sleep, and manage anger.  Here’s how to do it:

  •  Breathe in through your nose for a duration of four seconds.
  • Count to seven and hold your breath.
  • Exhale through your mouth forcefully as you count to eight. If you are able to make that whoosh sound, then you know that you are doing it right
  • Do it four times in a go

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.

While doing my guided imagery with the therapist, she asked me to imagine the best moment of my life. And there I was, transcended into the lush green meadows of the countryside where I went on my last vacation. Trust me, the feeling was so relaxing. It soothed my anxious mind immensely. 

Here is a detailed explanation of doing guided imagery: 

  • Sit or lie in a comfortable surrounding 
  • Shut your eyes while you inhale and exhale through deep breaths
  • Imagine something that gives you pleasure. It could be a scenic landscape, like a serene beach, dense forest, or mighty mountains
  • Think about the intricate details like the sights, sounds, and smells around
  • Visualize yourself walking through the beautiful landscape
  • While imagining, take deep breaths 
  • It would help if you continued this for fifteen minutes on average. Once that is done, count to three and open your eyes slowly.

Meditation

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 eases muscle tension and helps to relieve stress. 

  • 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

Affirmations

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”
  • “I’ll take time and eventually adapt to the changes in my body, and mind” 
  • “I have got the power to embrace positivity and let go of negativity”

Aromatherapy

Certain fragrances allow our brains to relax and release stress. When talking about essential oils, some top the list when it comes to providing relief from menopause symptoms. Clary sage improves bone health and also has anti-depressant effects. Peppermint oil helps with hot flashes and cramping. 

My friend often poured a drop of peppermint oil on her napkin and inhaled it during a hot flash episode. The cooling effect the oil produced relieved her immensely.

Lavender relaxes you and improves your sleep, while basil oil boosts your mood and even helps with hot flashes. However, before trying out aromatherapy, have a word with the healthcare provider. 

If you are stressed and want instant relief, even simple things of day-to-day use may come of help. It could be your favorite coffee or choice of perfume.

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

FAQs

1. Do breathing exercises help with menopausal symptoms?

Yes, breathing exercises can help with menopausal symptoms as they slow your heart rate and relax your body and mind. Studies show that deep breathing positively impacts several menopausal symptoms like hot flashes, sleep issues, etc.

2. Can massage help you relax in menopause?

When you go for a massage during menopause, it helps to lessen your physical symptoms and even makes you feel relaxed and composed. Most menopausal women often go for a Swedish massage to get ultimate relief. 
Kneading, gliding, rubbing, and tapping are primarily used in Swedish massage. Thereby, it works towards improving overall circulation and eases muscle tension.

3. Can medicines help to relax during menopause?

I would consider it the ultimate resort if everything else fails. In fact, when you find that the relaxation techniques or lifestyle changes aren’t helping to lessen your anxiety in any way. You should consult your doctor. He might prescribe anti-depressants to calm your mind. 

Conclusion

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.

References:

Author

  • Sabrina Johnson

    Meet Sabrina Johnson, a compassionate author and a seasoned expert in Obstetrics and Gynecology. She is a driving force behind Simply Menopause, where her extensive medical knowledge and empathetic nature come together to empower women in their menopausal journey. Sabrina offers culturally sensitive guidance and support through her approachable writing, making her a trusted friend on the path to menopause wellness.