Inspired from, "Menopause Matters", by Julia Schlam Edelman copyright 2010
For comments and tips see Topic, "Challenge for September 2011"
-is a new behavior modification technique that can decrease the frequency of hot flashes by 80%,
-also helps treat high blood pressure naturally,
-involves breathing slowly and deeply. You breathe only 5 to 7 times per minute -- much slower than the normal breathing rate, which averages over 12 breaths a minute.
To practice Paced Respiration see: http://voices.yahoo.com/paced-respiration-breathing-technique-helps-8174069.html
Taken from a SP "Hot Flash" blog:
There’s nothing more stressful than feeling a hot flash coming on when you’re in a public place. Your anxiety level soars, further fueling the increase in your heart rate, sweating and agitation. There’s some evidence that “paced breathing” a technique for calming your body and reducing hot flash symptoms through slow, mindful breathing, can help.
Initially start by practicing this technique in a quiet place so you’re able to focus on your breathing
Sit in a comfortable chair with your hands placed on your tummy (after you are able to correctly inhale and exhale from your abdomen you can do the breathing without the hand placement).
Inhale slowly for five seconds, allowing your tummy to expand out (think of pressing outward into your hands as you inhale).
Exhale slowly for five seconds, pulling inward on your tummy.
Your shoulders shouldn’t move as you do this breathing; all the movement should be in your lower abdomen.
Practice paced breathing several times a days, for 10-15 minutes. Use paced breathing whenever you feel stress building or at the start of a hot flash, and with practice this technique can help reduce your anxiety and physical symptoms."
We are open for discussion on this...... Happy Breathing!!
Edited by: ELISADENK at: 2/8/2012 (12:06)
CoLeader for Perimenopause to Menopause: What Should You Expect Team http://www.sparkpeople.com/myspark/groups_
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