.gif)
The journey through perimenopause is a significant phase in a woman's life, marked by hormonal fluctuations and various physical and emotional changes. While much attention is often given to managing hot flushes, mood swings, and other common symptoms, the role of light, slow, and deep (LSD) breathing to promote overall health and wellbeing during this transitional period is essential to explore. With the guidance of a skilled breathing coach, women can harness the power of breathing techniques to navigate perimenopause more smoothly and enhance health and happiness.
Perimenopause is the stage leading up to menopause, characterised by irregular menstrual cycles, hormonal shifts, and a range of potential symptoms. These symptoms can include but are not limited to, hot flushes, night sweats, mood disturbances, insomnia, increased anxiety, recurrent depression, vaginal dryness, osteoporosis, and short-term memory loss- AKA brain fog. As women experience these changes, it becomes essential to find holistic approaches that support both physical and emotional wellbeing such as adopting a daily breathing practice.
It’s not 100% clear when perimenopause begins but on average it’s 46 years. The menopause state is said to have arrived after 12 months without a period. This happens at a median age of 51 years and some studies suggest that the age can be up to 54 years.
As a breathing coach, I am qualified in teaching Oxygen Advantage and Buteyko breathing techniques that focus on the balance between oxygen and carbon dioxide in the body. While oxygen is crucial for our cells' functioning, maintaining an optimal level of carbon dioxide is equally important. These techniques emphasise slow, controlled, and diaphragmatic breathing, which promotes healthy levels of CO2 in the body. This practice has shown promising results in improving respiratory function and O2 delivery, reducing anxiety, and promoting relaxation.
For perimenopausal women, the benefits of LSD breathing including CO2 tolerance breathing can be particularly advantageous for the following symptoms.
A 2012 study by Carlson, Matthew J. explored the benefits of LSD diaphragmatic breathing to reduce the frequency and severity of hot flushes. The study proved that incorporating LSD breathing into the subject’s days saw excellent improvements. Women who practiced LSD breathing twice a day reduced hot flushes by 52%. Mouth tape as a means to promote nasal breathing during the night has shown benefits also with some women experiencing 90% reductions in night sweats in as shorter time as 1-week.
The role of a breathing coach for LSD and CO2 tolerance breathing can’t be underestimated. It's essential to learn and practice it correctly so the guidance of a breathing expert is very useful. A certified breathing coach can provide personalised guidance, create tailored breathing exercises, improves accountability, and monitor progress. With their knowledge, they can help perimenopausal women fine-tune their breathing practices to maximise the benefits and address individual needs.
Incorporating Breathing into daily life to fully embrace the advantages of CO2 tolerance breathing, consistency is key. Here's how to incorporate it into your daily routine:
Perimenopause is a unique phase that presents both challenges for women's health and wellbeing. By incorporating conscious breathing into daily life, under the guidance of a breathing coach, women can tap into a natural and effective method of promoting relaxation, nervous system regulation, managing symptoms, and enhancing their overall quality of life. As science continues to uncover the remarkable benefits of breathing, it's an exciting avenue for women seeking holistic approaches to navigate the perimenopausal journey with power and grace.
