18/10/2026
🌸 CAN PERIMENOPAUSE AFFECT YOUR BREATHING?
Have you ever felt like you can’t get a satisfying deep breath, find yourself sighing or yawning frequently, or feel breathless during everyday activities?
You’re not alone! 💗
During perimenopause and menopause, hormonal fluctuations, stress, anxiety and disrupted sleep can all influence how we breathe.
✨ Common symptoms can include:
• Feeling like you can’t get a full breath
• Frequent sighing or yawning
• Breathing predominantly into your upper chest
• Feeling breathless during light activity
• Palpitations or a racing heart
• Poor sleep, snoring or waking with a dry mouth
🌿 HOW CAN YOU HELP YOUR BREATHING?
🫁 1. Practise gentle nasal breathing
Where comfortable, breathe in and out through your nose throughout the day.
🌸 2. Slow your breathing
Try breathing in gently for 3 seconds and breathing out slowly for 5 seconds. Continue for 3–5 minutes, keeping each breath soft and relaxed.
🧘♀️ 3. Relax your shoulders
Sit comfortably, release tension in your neck and shoulders, and allow your breathing to settle naturally.
💤 4. Prioritise sleep
Night sweats and disrupted sleep can affect how you feel during the day. Persistent snoring, gasping or pauses in breathing warrant medical assessment.
💗 5. Support your nervous system
Gentle breathing exercises may help reduce stress and anxiety, helping you feel calmer during periods of hormonal change.
✨ Remember: You don’t have to force a deep breath. Sometimes, breathing more gently and comfortably is more helpful than taking bigger breaths.
🌷 Your menopause journey is about more than hormones. It’s about supporting your whole body — from strength and movement to sleep, stress and breathing.
