Paced Respiration: A Breathing Technique that Helps Hot Flashes

There are good things about growing older and wiser - but hot flashes aren't one of them. Most women experience hot flashes during menopause or during the peri-menopausal period - and for some they can be incapacitating. Unfortunately, there are few treatments that really work with the exception of hormone replacement therapy. Not surprisingly, because of the risks of hormone therapy, women are looking for alternative ways to relieve hot flashes. Can a yoga breathing technique called paced respiration help?

What is Paced Respiration?

Paced respiration is a type of slow, deep breathing that uses the diaphragm to do the work of inhaling and exhaling. This breathing technique is well-known among people who practice yoga. It's also a popular treatment for anxiety disorder and panic attacks, because it helps to calm the mind and body. According to a study published in the Journal of Consultative Clinical Psychology, paced respiration cuts the frequency of hot flashes by half if it's used at the first sign of a hot flash.

Why Does Paced Respiration Help Women Having Hot Flashes?

No one knows exactly how it works. One theory is paced respiration helps to cool the body down by decreasing levels of a hormone called norepinephrine, which causes the sensation of heat during a hot flash. This may not be entirely accurate since one study didn't find that norepinephrine levels decreased after paced respiration, although the hot flash symptom still improved. So, how it works is still unknown.

How Do You Do This Breathing Technique to Relieve Hot Flashes?

When you feel a hot flash coming on, sit in a comfortable chair. Slowly inhale for six seconds, while pushing out your stomach muscles. Then exhale for six seconds pulling your stomach muscles in and up. Hold your rib cage still with each breath so your diaphragm has to do the work of breathing.

It takes practice to get comfortable with this breathing technique, but once you master it, you can do it as soon as you feel a hot flash come on. You can also use this technique to calm down when you're feeling tense or anxious.

The Bottom Line?

Paced respiration is an effective breathing technique if you have hot flashes. It helps to end a hot flash more quickly, and if you do it consistently it may reduce their frequency - and it's certainly safer than taking hormone replacement therapy.

References:

J. Consult. Clin. Psychol. 1984; 52: 1072-79.

Current Best Treatments for Hot Flashes by Robert Freedman PhD. Online PDF.