Meno Health. Clinical Evidence.

TWC #024: 6 fantastic relaxation techniques

6 fantastic relaxation techniques

The menopause can be a difficult time, marked by many unpleasant symptoms. Stress can make these symptoms even worse. That’s why it’s so important to learn how to relax during the menopause.

How can I relax during the menopause?

To learn how to relax during the menopause, it’s important to get to know your own breathing patterns and change them to help you relax. Emotional changes can disrupt your breathing patterns. Anxious people tend to hold their breath and speak loudly when they exhale. People who are depressed often sigh and speak low when they breathe out.

Here are a few relaxation exercises that may help. Find a quiet place, adopt a comfortable body position and try to forget all worries and distracting thoughts.

relaxing to music

If you like music, combine relaxation exercises with your favourite music playing in the background.
Choose music that improves your mood or that you find soothing. Some women find it easier to relax when they listen to special relaxation CDs with music and relaxation instructions.

Deep breathing

Visualise a point just below your navel. Breathe into this point and fill your belly with air. Let the air enter at the bottom and leave at the top, as if you were inflating a balloon. Each time you exhale slowly, you should feel more relaxed.

Rhythmic breathing

If your breathing is short and hurried, slow it down by taking long, slow breaths. Inhale slowly and exhale slowly. Count slowly to five as you breathe in and slowly to five as you breathe out. Observe how your body naturally relaxes when you exhale slowly. If you notice this change, you can relax even more.

relaxation through visualisation

Close your eyes and combine slow breathing with your imagination. Imagine that your body is relaxed and tension is reduced. Breathe deeply, but at a natural rhythm. Imagine your breath coming through your nostrils and into your lungs, expanding your rib cage and belly. Then imagine your breath escaping in the same way. Continue breathing, but each time you inhale, imagine that you are breathing in even more relaxation. Each time you breathe out, imagine that you are breathing out even more tension.

Progressive muscle relaxation

Concentrate on yourself and your breathing. Take a few deep breaths and exhale slowly. Think your way through your body. Notice where you feel tense or tight. Relax these areas. Release as much tension as you can. Turn your head once or twice in a gentle circular movement. (Stop any movement that causes pain!) Roll your shoulders back and forth a few times. Relax all your muscles. Think a pleasant thought for a few seconds. Take another deep breath and exhale slowly.

relaxation through mental imagery

Relaxation through mental imagery helps to harmonise body and mind. Mental imagery helps you create calm, peaceful images in your head – a «mental escape». Identify your inner dialogue, i.e. what you say to yourself about what’s going on inside you. It’s important to identify negative self-talk and develop healthy, positive self-talk. Affirmations allow you to balance negative thoughts and feelings. Here are some positive affirmations you can practise:

  • There’s nothing in the world I can’t control.
  • Let go of what I can’t control.
  • All my needs are met.
  • I am totally and absolutely safe.
  • I am in good health.
  • I’m getting stronger every day.

It’s important to stress that relaxation techniques can be an effective way of managing menopausal symptoms more easily and achieving a better quality of life.

If you need personalised advice or support on your journey through the menopause, get in touch with The Women Circle.

«Letting go of what I can’t control is the key to relaxation.

We’re here for you.

Joëlle & Adrian

PS: If you like the information on Meno Health, don’t hesitate to send it to your friends.

Lesen Sie unsere Newsletters

Schliesse dich den vielen Abonnentinnen der Meno Health Information an. Und erhalte jeden Samstagmorgen Tipps für deine Wechseljahre. Abmeldung jederzeit möglich.

Your subscription could not be saved. Please try again.
Your subscription has been successful. See our past newsletters
Alle Newsletters anzeigen