Guest Author - Carolyn Chambers Clark, ARNP, EdD

To reduce menopausal hot flashes, learn abdominal breathing. Your central nervous system is involved in how many hot flashes you have and how intense they are. Studies suggest that consciously reducing your breaths to 6-7 a minute and allowing your abdomen, not your chest to expand, can cut the number of hot flashes in half!

How do you learn to breath more deeply and less often?

Find a quiet spot and lie down on your back. If necessary, tack a DO NOT DISTURB sign on your door. You'll need to feel relaxed and have sufficient time to pull this off.

Bring a light weight book with you. Place the book on your abdomen. If you're breathing correctly, the book should move up and down as you inhale and exhale. If it doesn't, suggest to yourself that your breath is moving lower in your body, moving toward your belly button. No pressure, just let your body follow your mind. In a few minutes, your breathing will slow and move lower in your body.

If this doesn't work for you, join a yoga or relaxation class. You'll soon learn to relax and feel how great it is to deep breathe. This type of breathing will also increase your circulation and your thinking, so it has benefits way beyond hot flashes!

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