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HARLEYGAL55's Photo HARLEYGAL55 SparkPoints: (16,067)
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9/19/11 4:03 P

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Lorne67, I know what you mean. I have exercise induced asthma & have had problems this year w/ allergies. You know the feeling when you just have to breathe very deeply or you feel kind of smothered? It's that type of breathing, but slower & more controlled. When I do the controlled breathing to a count of at least 5-6 inhaling & then the same amount of time exhaling it not only helps the focus issue w/ the hot flashes, but also helps my breathing, too. At first, to exhale for that long may make you cough a bit, but after a little coughing (maybe 2 breathes worth, it does become much, much easier. Do it carefully and you might find it will help you, too. If you can get to 8, that's great!
Econlady, I can only do it for about 3-4 min., so you're better than I am if you can get to 5 min. :)

Edited by: HARLEYGAL55 at: 9/19/2011 (16:16)
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LORNE67's Photo LORNE67 Posts: 577
9/19/11 1:33 P

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I have to try that.It sounds like it could help give me some relief with my allergies and asthma.

God bless you and hold you in the palm of his hand!


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ECONLADY's Photo ECONLADY Posts: 5,419
9/19/11 9:47 A

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I do deep breathing occasionally, but 10-15 minutes worth is too long for me. I can do maybe 5 minutes.

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HARLEYGAL55's Photo HARLEYGAL55 SparkPoints: (16,067)
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9/19/11 8:39 A

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I remember reading this earlier and have tried it periodically. For me, it does help, b/c I'm focusing on my breathing instead of the discomfort of the hot flashes. Even w/o having the hot flashes, it's a good thing to breath slowly & deeply occasionally, especially in exhaling. My doctor mentioned that people tend to shallow breath and that this is fine, but deep breathing is also beneficial to the respiratory system.

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LORNE67's Photo LORNE67 Posts: 577
9/19/11 2:22 A

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I hadn't heard that before. Thankfully I don't suffer much from hot flashes but have the night sweats.

God bless you and hold you in the palm of his hand!


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ELISADENK's Photo ELISADENK Posts: 7,342
9/18/11 10:30 P

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Inspired from, "Menopause Matters", by Julia Schlam Edelman copyright 2010

For comments and tips see Topic, "Challenge for September 2011"

Paced Respiration:
-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:
"Paced Breathing:
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_
individual.asp?gid=35537

STAY STRONG!


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