Having a hot flush? Keep your cool when menopausal flushes hit with these exercises.
Breathe
Manage symptoms with coherent breathing (a form of breathing that involves taking long, slow breaths),
recommends Stuart Sandeman, author of Breathe In, Breathe Out (R435, amazon.co.za).
‘It reduces heart rate and activates the vagus nerve, which runs from your brain to your diaphragm. This stops the chain reaction of anxiety and flushes.’ Give it a go:
- Breathe in for four.
- Breathe out for six – slowly and gently.
- Repeat for 10 minutes, twice a day or when a flush starts.
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Focus
When having a flush, try this technique that focuses on the present – a method used in cognitive behavioural therapy (CBT).
- Acknowledge FIVE things you can see.
- Think of FOUR things you can hear.
- Name THREE things you can touch.
- Say TWO things you can smell.
- Finally, take ONE deep breath in and out.
Try acupressure
Feeling stressed by what’s happening with your body? Press your palm in the centre with the thumb of your other hand to help you calm down and cool down. Increase the pressure steadily as you breathe out. Hold for three to seven seconds, then release.
A version of this article was originally published in Woman&Home SA’s January 2025 issue. Find us on shelves for more!
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7 surprising symptoms that indicate you may be hitting perimenopause
Feature Image: Getty
