Most people know menopause can bring hot flashes, mood changes, and sleep problems. But here’s one symptom you might not expect - changes in your breathing. Yes, menopause can actually affect how you breathe. But how and why?
Well, in this article, you’ll uncover the answers. You will also find out the common breathing issues during menopause, as well as how to manage and improve your breathing during menopause with the help of the Buteyko Breathing Method.
Please read on to find out.
The Hormonal Link Between Menopause and Breathing
Menopause occurs when menstruation spontaneously and permanently ceases. It is a natural stage in a woman’s life, typically occurring around age 51, marked by hormonal changes and symptoms like hot flashes, mood swings, and sleep changes. But hormonal shifts during this stage can also affect the way we breathe.
Estrogen and progesterone, two key female hormones, play a role in regulating breathing. Progesterone, in particular, stimulates the breathing centers in the brain. As these hormone levels drop during menopause, the way your body controls breathing can change.
During perimenopause and menopause, levels of estrogen and progesterone naturally fall. These hormones don’t just regulate the menstrual cycle; they also play a role in lung health and how your body processes oxygen.
According to a 2020 study, when estrogen drops, inflammation in the body can increase, lung tissue may lose some elasticity, and oxygen exchange can become less efficient.
Lower progesterone levels can also reduce the brain’s drive to breathe, which may raise carbon dioxide levels in the blood and contribute to sleep-disordered breathing.
These hormonal changes can lead to menopausal breathing problems, such as shortness of breath, wheezing, or a feeling that you can’t take a deep breath.
In some women, especially those who experience early menopause, lung function may decline more quickly, increasing the risk of respiratory issues later in life.
Please note that while menopause can impact lung function, other life factors may also contribute to this effect, and further research is needed to understand these connections fully.
Common Breathing Issues During Menopause
A number of breathing problems can develop during perimenopause and menopause due to the hormonal changes. Below are some of them:
Shortness of breath
Some women experience shortness of breath, which can range from mild breathlessness to feeling like they can't catch their breath, especially during physical exertion.
There might be difficulty breathing, a sensation of chest tightness, or an inability to take a full breath. This may be linked to anxiety, reduced lung elasticity, or changes in respiratory muscle function.
Mouth breathing
Menopausal women may notice they start breathing through their mouths more often during menopause, especially at night. This can be due to nasal congestion, changes in sleep patterns, or increased anxiety.
Mouth breathing can create a cycle of problems: dry mouth, disturbed sleep, snoring, and reduced oxygen uptake. Nasal breathing is healthier, as it filters, warms, and humidifies the air before it reaches your lungs.
Sleep-disordered breathing
Sleep-disordered breathing, such as snoring and sleep apnea, becomes much more common after menopause, with cases increasing by about 200%. This is mainly due to the drop in estrogen and progesterone, hormones that help keep the airways open and support healthy breathing during sleep.
Menopause can also alter body fat distribution, leading to an increase in fat accumulation in the neck, tongue, and abdomen, which can narrow airways and reduce lung volume. These changes, along with obesity, raise the risk of breathing problems at night and make airway collapse during sleep more likely.
Shallow breathing
Shallow breathing refers to taking quick, shallow breaths that don’t fully fill the lungs. During menopause, this can happen more often due to hormonal changes, stress, or muscle tension in the chest and shoulders.
Lower progesterone can reduce your natural breathing drive, while stress and anxiety can cause you to breathe faster and higher in your chest unconsciously.
Wheezing
Wheezing is a high-pitched, whistling sound made while breathing, usually caused by narrowed or inflamed airways. In menopausal women, it can occur more frequently if there is a history of asthma, allergies, or other respiratory conditions, as hormonal changes may influence airway reactivity.
Triggers such as colds, environmental allergens, air pollution, or even stress can worsen wheezing, and postmenopausal decreases in estrogen and progesterone may reduce airway protection, making symptoms more noticeable.
Also, some of these breathing problems can also arise during perimenopause, the transition before menopause, as it brings fluctuating estrogen and progesterone levels that can affect breathing.
Medical and Lifestyle Factors That Worsen Menopause Breathing Problems
While hormonal changes are a big part of the picture, other health and lifestyle factors can make menopause and breathing difficulties associated with it worse.
These include:
- Pre-existing conditions like asthma, COPD, or heart disease
- Sleep apnea, which becomes more common after menopause
- Weight gain, particularly around the abdomen and neck
- Smoking or exposure to air pollutants
- Poor posture
- Chronic stress and anxiety.
Addressing these factors can reduce breathing issues with menopause and improve overall wellbeing.
How to Manage and Improve Breathing During Menopause
If you’ve noticed changes in your breathing during menopause, there are practical ways to help restore balance and improve lung function. One effective approach is the Buteyko Method, a breathing technique developed by Dr. Konstantin Buteyko in 1952.
This scientifically supported breathing technique helps restore healthy breathing patterns by:
- Encouraging nasal breathing (day and night)
- Reducing over-breathing and restoring optimal carbon dioxide levels
- Improving oxygen delivery to tissues
- Calming the nervous system to reduce anxiety and hot flashes
For many women, Buteyko breathing exercises have helped reduce breathlessness, improve sleep, and ease other menopause-related symptoms by calming the nervous system and improving oxygen delivery.
Breathing Exercises for Menopause Relief
Slow, deep, and controlled breathing. such as the Buteyko Breathing Technique, has been shown to alleviate certain hormonal symptoms, including hot flashes and night sweats.
In a 2013 study, women who practiced paced breathing at a rate of six breaths per minute, twice a day, experienced a 52% reduction in hot flashes. Techniques from the Buteyko Method, such as light breath holds, nasal breathing, and relaxation-focused breathing, can also help open the airways, reduce stress, and improve overall respiratory efficiency.
Some women find additional benefit from using nasal breathing aids, such as MyoTape, during sleep to prevent mouth breathing and reduce symptoms associated with sleep-disordered breathing, including night sweats and insomnia.
Other Helpful Strategies
Breathing exercises work best when combined with other healthy habits, such as:
- Yoga and mindfulness: to improve posture, lung capacity, and stress resilience.
- Regular cardiovascular exercise: such as walking, swimming, or cycling, to strengthen respiratory muscles and boost circulation.
- Avoiding triggers: like cigarette smoke, strong chemical fumes, or extreme air pollution, which can worsen breathing issues.
When to Seek Medical Help
While mild breathlessness can be a normal part of menopause, you should speak to a healthcare professional if you experience:
- Persistent or worsening shortness of breath
- Breathlessness and low blood pressure
- Breathing problems that interfere with daily activities or sleep
- Breathlessness and asthma
These could be signs of an underlying condition that needs medical attention.
Experience Better Breathing During Menopause with the Buteyko Method
Menopause is a natural stage of life, but the changes it brings that affect breathing don’t have to hold you back. With the right tools, you can take control of your breathing, calm your nervous system, and feel more energetic and balanced every day.
The online Buteyko Breathing for Menopause Relief course will give you a proven, supportive approach to managing hormonal changes through targeted breathing exercises. Taught by experienced breathing instructors, you’ll learn step-by-step techniques to reduce stress, improve sleep, and enhance vitality during menopause.
👉 Get more online breathing courses here: Buteyko Online Breathing Courses
