Feeling more stressed or anxious than usual? You’re not alone. Menopause brings big changes to your body and your mind. One simple way to feel calmer and more in control is by practicing deep diaphragmatic breathing. It might sound fancy, but it’s just a better way to breathe and can make a big difference.
What Is Deep Diaphragmatic Breathing?
This type of breathing is also called “belly breathing.” Instead of breathing with your chest, you use your belly. When you do this, your lungs fill up more fully with air, and your body relaxes.
Why It’s Helpful During Menopause
During menopause, your hormones shift and can cause more stress, trouble sleeping, or feeling “on edge.” Deep breathing tells your body to slow down. It can help lower your heart rate, reduce stress hormones like cortisol, and help you feel calmer.
It also supports better sleep, digestion, and focus, things many women find harder during this season of life.
How To Try It
You can do this breathing anywhere. Here’s how:
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Sit or lie down in a comfortable spot.
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Put one hand on your chest and the other on your belly.
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Breathe in slowly through your nose for 4 seconds. Let your belly rise.
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Breathe out gently through your mouth for 6 seconds. Let your belly fall.
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Do this for 3–5 minutes. Try it in the morning, before bed, or anytime you feel tense.
Listen to a full Diaphragmatic Breathing session with Warrior Strong Wellness Founder, Mary, here!