The connection between stress and menopause is complex and often frustrating.As your sex hormones decline during menopause, your stress hormones can easily rise—unless you take deliberate steps to calm both your mind and body.That’s where yoga and breath work come in.

Yoga, a low-impact practice that combines the physical benefits of movement with the mental clarity of deep breathing, is a proven way to manage the stress that often accompanies menopause. By incorporating these practices into your life, you can reduce the physical and emotional toll of menopause, helping to keep those annoying symptoms at bay.

You don’t need to be a yoga expert or dedicate hours every day to reap the benefits. Even a couple of hours of yoga each week—whether through a local class or a YouTube session like Yoga With Adriene—can help you relax and find balance during this life stage. Not sure where to begin? Let’s explore how yoga and breath work can support you through menopause and the specific poses that can make a real difference.

Yoga and breath work are more than just exercises; they’re powerful tools for nurturing both body and mind during the significant changes of menopause. Here’s why they’re so effective.

During menopause, the drop in oestrogen and progesterone can trigger a rise in stress hormones like cortisol. This imbalance can lead to a range of symptoms, including anxiety, irritability, and insomnia. Yoga and breath work activate the parasympathetic nervous system—the body’s relaxation response—which helps counteract the effects of stress. By regularly practicing these techniques, you can bring your stress hormones back into balance, improving both your mental and physical well-being.

Hot flushes and night sweats are among the most common and disruptive symptoms of menopause. Yoga and breath work can help reduce their frequency and severity. Certain poses and breathing techniques, such as Cooling Breath (Sitali Pranayama), are designed to lower the body’s temperature and promote calm, making them particularly useful during a hot flush or after waking from a night sweat.

Menopause can wreak havoc on your sleep, with many women struggling to fall asleep or stay asleep through the night. Yoga and breath work, particularly when practiced before bed, can help signal to your body that it’s time to wind down. By promoting relaxation and reducing tension, these practices can help you achieve a more restful night’s sleep. Supporting Physical and Emotional Resilience

The physical and emotional changes of menopause can leave you feeling drained
and out of balance. Yoga helps build strength, flexibility, and resilience, not just
physically but emotionally as well. The practice encourages you to connect with
your body, understand its needs, and approach this life stage with greater ease and confidence.

Now that we understand the benefits, let’s look at specific ways yoga can support you during menopause.

Menopause can bring on new aches and pains, especially in the joints and lower
back. Yoga poses that focus on stretching and strengthening can help alleviate this
discomfort.

• Child’s Pose (Balasana): A gentle stretch for the lower back, hips, and thighs, Child’s Pose is a resting posture that promotes relaxation and can relieve tension.
• Cat-Cow Pose (Marjaryasana-Bitilasana): This flowing movement between two poses stretches the spine, massages the abdominal organs, and can help alleviate lower back pain.
• Legs Up the Wall Pose (Viparita Karani): A restorative pose that helps reduce swelling in the legs, calms the nervous system, and can relieve tiredness.
  

Menopause can often feel like a drain on your energy, but yoga can help rejuvenate you both physically and mentally.

• Warrior II (Virabhadrasana II): A strong, grounding pose that builds strength in the legs and core while opening the chest and energising the body.
• Camel Pose (Ustrasana): A heart-opening pose that stretches the front of the body, improves posture, and can help lift your mood.
• Sun Salutations (Surya Namaskar): A sequence of poses that warms up the body, increases circulation, and invigorates the mind—perfect for starting your day with energy and positivity.
  

When a hot flush strikes, these yoga poses and breathing techniques can help cool you down quickly.

• Forward Bend (Uttanasana): This calming inversion helps cool the body, reduces anxiety, and can bring relief during a hot flush.
• Supported Bridge Pose (Setu Bandhasana): With the help of props, this pose opens the chest, supports the heart, and helps to cool the body during a hot flush.
• Cooling Breath (Sitali Pranayama): A simple yet effective breath work technique where you inhale through a rolled tongue or pursed lips, drawing in cool air and reducing your body’s temperature.
  

Breath work, or pranayama, is an integral part of yoga that involves the conscious
control of breathing. During menopause, these techniques can be particularly
beneficial in managing symptoms and promoting a sense of calm.

Deep belly breathing is a foundational breath work technique that can help reduce anxiety and promote relaxation. By taking slow, deep breaths into the abdomen, you activate the diaphragm and stimulate the parasympathetic nervous system, helping to calm your mind and reduce the physical symptoms of anxiety.

Alternate Nostril Breathing (Nadi Shodhana) is a balancing breath work technique that harmonises the left and right hemispheres of the brain. This practice can help regulate energy levels, improve focus, and bring a sense of calm, making it particularly useful when you’re feeling overwhelmed.

As mentioned earlier, Sitali Breath is an excellent technique for cooling the body during hot flushes. The cooling effect of this breath can help manage sudden surges of heat and bring relief during particularly intense moments.

So, how can you make yoga and breath work a regular part of your life? Here are some practical tips to help you get started:

If you’re new to yoga and breath work, start with just a few minutes a day. Even five minutes of deep breathing or a gentle yoga stretch can make a difference. As you become more comfortable, gradually increase the time you spend practicing. The key is consistency—try to practice regularly, even if it’s just a few times a week.

Having a dedicated space for your practice can help you stay motivated and focused. Whether it’s a corner of your living room, a spot in your bedroom, or even a peaceful area in your garden, make it a place where you can relax and tune in to your body. Keep it simple and clutter-free, and consider adding elements like candles, essential oils, or soothing music to enhance your experience.

During menopause, it’s important to be gentle with yourself, especially when practising yoga. Listen to your body’s needs and honour what feels right for you. If a pose doesn’t feel comfortable, modify it or skip it altogether. Yoga is about connecting with your body, not pushing it beyond its limits.

There are many different styles of yoga, and finding the one that resonates with you is important. If you’re looking for relaxation and stress relief, consider trying restorative or yin yoga, which focus on gentle, long-held poses. If you’re seeking more movement and energy, hatha or vinyasa yoga might be a better fit. Don’t be afraid to explore and find what works best for you.

Tackling menopause with yoga and breath work is about more than just managing symptoms—it’s about embracing a holistic approach to your well-being. By incorporating these practices into your daily life, you can find relief from physical discomfort, reduce stress, and reconnect with your inner strength.

Remember, menopause is a natural part of life, and while it brings its challenges, it also offers an opportunity for growth and self-care. Yoga and breath work are powerful tools that can help you navigate this transition with grace, resilience, and confidence.