Menopause is often accompanied by changes we expect: hot flushes, mood swings, and sleep disturbances but one lesser-known symptom is breathlessness (also known as dyspnoea).
Whether it’s struggling to catch your breath, reduced exercise tolerance, or a nagging feeling of fatigue, these changes can feel disconcerting. Yet, this is more common than we might realise.
In this article I hope to explore why menopause can affect our breathing and, most importantly, how we can use breathwork as a tool to help you manage and improve this symptom, empowering you to take back control of your health and well-being.
The Link Between Menopause and Breathlessness
Hormonal Changes and Lung Function:
Hormonal shifts during menopause can directly impact your lung function. Oestrogen receptors are not just limited to the ovaries and receptors can be found all over the body; the brain, the skin and yes… the lungs!
Oestrogen isn’t just responsible for preparing the womb for pregnancy with thicker lining, it supports our confidence, mood, heart and lung health as well as providing anti-inflammatory properties.
Progesterone also has a role in supporting our breath. This hormone supports stimulus for breathing and regulation of the muscles that support the breath. These effects are also further enhanced by oestrogen. Progesterone can also support a calm mood and good sleep which can help to reduce the incidence of anxiety.
As these hormone levels drop, inflammation can increase contributing to the decline of lung function, which may show up as worsening or new onset of asthma symptoms and / or shortness of breath.
A 2016 study highlighted that lung capacity in perimenopausal and postmenopausal women declines more rapidly than expected from normal aging. The loss of oestrogen’s anti-inflammatory properties also impacts immunity, making postmenopausal women more susceptible to respiratory infections and dysfunctional breathing.
Research on the impact of menopause on forced vital capacity (FVC), which is the maximum amount of air exhaled after a deep breath, reveals a decline so substantial that it is comparable to the effects of smoking 20 cigarettes daily for 10 years.
The Psychological Impact:
Hormonal fluctuations don’t just affect the body – they also influence our mind too.
Lower oestrogen levels can disrupt neurotransmitter function, leading to increased anxiety, irritability, and restlessness. Anxiety directly impacts how we breathe, often causing shallow, rapid chest breathing that exacerbates breathlessness.
This creates a feedback loop: shallow breathing signals the brain’s amygdala (our fear centre) that something is wrong, triggering a fight-or-flight response. This response further quickens the breath and increases feelings of panic. It can feel hard to break this cycle and return to the natural flow of the breath with all of this going on.
Recognising the Signs
Breathlessness during menopause can manifest in several ways:
– Struggling to catch your breath, especially during exertion.
– Reduced ability to tolerate exercise.
– Persistent fatigue or feeling “winded” from simple activities.
– An ongoing feeling of “air hunger” that’s hard to shake off.
IMPORTANT REMINDER
Before we delve further into the wonders of breathwork to support this troubling symptom, let’s acknowledge that there are many other reasons breathlessness can show up.
Please remember to consult a healthcare provider if you notice these symptoms to rule out other causes such as asthma, COPD, lung cancer, or heart disease.
And if you are experiencing any of these symptoms right now:
- Chest pain
- Wheezing
- Coughing up blood
- Chest pain that gets worse when lying down
- Breathlessness alongside chills or a fever
This is your sign to seek medical help straight away
With those things ruled out (or supported medically where needed) there are effective ways to support your body and mind with the breath.
How Breathwork Can Help
Breathwork offers a powerful, accessible solution to address the physical and psychological aspects of breathlessness:
– Reduces Anxiety: By slowing the breath and bringing awareness to the body, breathwork helps calm the amygdala and regulates the nervous system, helping to break the cycle of shallow breathing and panic.
– Improves Lung Function: Techniques such as belly breathing and rib expansion exercises help restore full lung capacity and exercise muscles involved with breathing, which can be compromised during menopause.
– Builds Awareness: Practicing conscious breathing teaches you to identify your baseline breathing patterns and recognise changes early, empowering you to respond proactively.
Two Simple Breathwork Techniques to Try
1. The Lung Stretch
This technique is perfect for starting your day. It helps expand your lung capacity, especially after a night of shallow or restricted breathing.
Instructions:
– Sit or stand comfortably (I’d recommend sitting for the first time you try this as the breath hold can cause temporary dizziness).
– Take a deep breath through your nose into your belly, filling your lungs as much as you can.
– Hold the breath for a moment, then see if you can sip in just a little more air.
– Finally, exhale slowly and fully, releasing all the breath from your lungs. You can try this through the nose or pursed lips – see what feels best for you.
Practicing this daily can improve lung efficiency, allow you to access your breath more freely and perhaps set a calming tone for the day ahead.
2. Coherence Breathing
This simple exercise synchronizes your breath, calming the nervous system and promoting relaxation.
Instructions:
– Inhale for a count of four, then exhale for a count of four.
– Repeat this cycle as many times as you need, gradually extending the count to six or eight as you become more comfortable.
You can practice this discreetly anytime; whether at work, in traffic, during moments of overwhelm or any time you notice that you are feeling short of breath.
The Bigger Picture
Menopause is a natural phase of life, but it can bring unexpected challenges. The good news is that tools like breathwork empower you to navigate this transition with greater ease.
By addressing both the physical and emotional aspects of breathlessness, you can reclaim your sense of calm and well-being.
If you’re experiencing symptoms, remember to consult a healthcare professional to rule out other conditions. Once cleared, integrating practices like breathwork into your daily routine can transform your perspective and experience of menopause.
For more insights into navigating the menopause transition, tune in to The Strong Bones Coach podcast ( https://podfollow.com/the-strong-bones-coach-podcast )
If you’d like to learn more about how breathwork could support you in menopause, feel free to reach out to me.
Sources:
Berthon BS, Wood LG. Nutrition and respiratory health–feature review. Nutrients. 2015 Mar 5;7(3):1618-43. doi: 10.3390/nu7031618. PMID: 25751820; PMCID: PMC4377870. https://pmc.ncbi.nlm.nih.gov/articles/PMC4377870/
Tam, A., Morrish, D., Wadsworth, S. et al. The role of female hormones on lung function in chronic lung diseases. BMC Women’s Health 11, 24 (2011). https://doi.org/10.1186/1472-6874-11-24
J Allergy Clin Immunol 2008 Jan;121(1):72-80.e3. doi: 10.1016/j.jaci.2007.08.057. Epub 2007 Oct 29.
https://bywinona.com/menopause-symptoms/shortness-of-breath
Carly Killen – Discover yourself – one breath at a time
To find out more about Carly, take a look at her profile in Practitioners Corner