Menopause Relief Activities
These yoga breathing exercises are among the best menopause relief activities you’ll find. If you feel anxious, relief is just a breath away!
When it comes to calming your mind, yoga breathing exercises are the best thing to have in your menopausal symptoms relief tool-belt!
To bring instant calm when you’re stressed, stop what you’re doing and exhale, then take a deep breath in. Exhale slowly and fully, consciously releasing tension out of your body and into the ground.
Now take another. Repeat 7 – 10 x, and notice your heart rate begin to slow down. As you control your breathing, you’re taking control of your response to the situation, and the physical effects of stress fade.
We’re born knowing how to breathe properly. Watch a baby breathe — their tummies rise and fall naturally as they flood their bodies with oxygen. But daily stresses cause most people to abandon ‘belly breathing’ for ‘chest breathing’, using only the tops of the lungs.
Stress makes your diaphragm contract, which reduces lung space, allowing less air per breath. To compensate, we automatically take more shallow breaths, constricting blood vessels, causing more stress.
The brain is the first organ to suffer from this under-supply of oxygen, making you even more susceptible to the physical effects of stress. Shallow breathing contributes to stress-related disorders like migraines, high blood pressure and panic attacks.
So one of the best menopause symptoms relief activities you can do is to breath properly!
Deep yoga breathing helps relieve the many symptoms associated with peri-menopause and menopause, such as mood swings and insomnia. By fully inhaling, you bring abundant oxygen to every cell. Full exhalations release pollution and stale air. Deep breathing helps all cells, tissues and organs perform at peak levels.
Let’s practice yoga breathing exercises in the classic yoga relaxation pose, Savasana, my favorite asana! Lie down on a yoga mat or carpet with feet a foot apart. Reach fingers toward heals, then relax hands 6” from your body.
Close your eyes and mindfully melt into the support beneath you. Now raise your right leg a few inches, squeeze the entire leg for 5 seconds, then relax it back down to the ground. Do the same with your left leg.
Now tighten your torso — chest, belly, back and internal organs squeeze tight. Hold 5 seconds, and release. Next come the arms. Raise them both just off the floor, drawing shoulders up to ears, squeeze and release.
Next, draw all facial muscles toward your nose. Eyebrows pull down, lips pull up, ears squeeze in. Make a prune face, scrunching everything together! Now release by looking up at your eyebrows, sticking your tongue down your chin and saying ‘ahhhh’. Lion’s face!
Now that we’ve released stress from your whole body, time to learn some yoga breathing exercises! Place a book on your stomach to make yourself more aware of it.
Imagine your lungs are divided into thirds. Breathe in, filling the lower part first, middle, then top, as if blowing air into a balloon. Exhale from top of lungs to bottom.
As you draw air deeply into the lower lungs through your nose, push your stomach out. Pull it in as you exhale, keeping inhales and exhales an equal duration. Practice for 15 minutes twice daily.
Another great yoga breathing exercise to relieve menopause pain and anxiety is Alternate Nostril Breathing, a calming breath that strengthens the respiratory system, expels stale air and waste products, and balances right and left brain hemispheres.
To begin, bend your middle and index fingers into the palm of your right hand and extend thumb, pinkie and ring finger.
– Press right thumb against right nostril
– Exhale through the left, then inhale for 4 counts.
-Close the left nostril with ring finger, retain breath for 16
– Release right nostril, exhale for 8
– Hold left nostril closed, inhale through right for 4
– Close both nostrils and hold breath for16
– Release left nostril and exhale for 8.
This completes round one. Repeat 10 rounds daily.
Have a great day and until next time, keep doing your yoga breathing exercises!
Please drop me a line and let me know how this Best Stress Relief Exercises Yoga Breathing helped you!