Give hot flushes the cold shoulder

In this month’s Press Pause column, Menopause Yoga Teacher Michelle Howard suggests a breathing technique and a yoga pose to help with hot flushes

Hot flushes and night sweats are often the most common symptom associated with perimenopause and menopause, and approximately one in four women will experience hot flushes. Rising heat through the body, usually starting at the solar plexus and moving up to the head, can feel uncontrollable, uncomfortable and stressful. I’ve spoken to many women who find hot flushes embarrassing, particularly in work and social settings, and find them difficult to manage.

So firstly, what causes them? Hot flushes and night sweats are vasomotor symptoms caused by the drop in oestrogen during perimenopause. This drop in oestrogen affects an area of the brain called The Hypothalamus, our thermostat. Any change to the Hypothalamus can cause over sensitivity, which can not only cause heating but also cooling. Did you know that shivers and feeling cold are also vasomotor symptoms?

Other things that may trigger hot flushes are stimulants such as alcohol, caffeine, spicy foods and smoking. And – yes, you guessed it – stress.

Work deadlines, confrontations, negative news and small cramped spaces may all induce hot flushes. And worrying about getting a hot flush will potentially invite one in.

How can we take back control and cool the process? Acceptance is a huge part, the more we fight and resist the change and worry about getting a hot flush, the heat will rise with more ferocity and erupt like an explosion out through the crown of the head leading to that sweaty scalp, red face and neck scenario.

What if we change our mindset to, “it’s just a hot flush, it will soon pass” to give the brain time to process that we are ok with it? Maybe the heat will rise a little but will dissipate faster.

In some Eastern wellbeing perspectives, a hot flush is viewed as a powerful serpent rising, clearing the path for spiritual awakening and viewed for the wisdom they contain.

Try this simple breathing technique to draw cool air in through the nose, cooling the head and helping to calm and relax the nervous system:

Straw breath

There should never be a strain or tension when practicing this or any breathing practice.

Sit comfortably, anywhere (home, office, carpark).
Begin by taking a few easy breaths in and out through both nostrils.
Let the belly be soft.
Allow the shoulders to release down, away from the ears.
Relax. Take a moment of just being.
Now visualise you are drawing the air in through a straw
Gently purse your lips and inhale the air in, slowly and comfortably. You will notice the air is cool.
Breath out through the nose.
Try this as many times as feels useful. I like to take three rounds of six, having a pause in-between and maybe a sip of water.
Feel the cooling breath sooth and cool your head and face and the calming effect on your nervous system.

Practice this technique daily even if you are not experiencing a hot flush. The more habitual it becomes, the more effective it will become. During the hotter weather it’s also a fab technique for anyone feeling the heat, not just for us menopausal ones.

Queen Butterfly pose with a hot flush wave

This pose helps release heat from the hips, inner thighs and belly. It’s also deeply relaxing and calming. I’m demonstrating using yoga bolsters but you don’t need those to enjoy this pose.

A firm cushion from the sofa or two pillows will work. If you don’t have yoga blocks a chunky book works well. You will also need a folded blanket and two – perhaps even three – cushions.

Place the large cushion or pillows on the floor.
Use the yoga blocks or book to prop up the head end.
Place a folded blanket at the bottom end.
Place a cushion either side and have another one close by in case your neck needs a little extra support. I know it seems like a lot of effort but I promise it’s worth it.
Position yourself on the folded blanket so your lower back is right up to the bolster/cushion.
Bring the soles of your feet together and let the knees fall open.
Begin to ease your back body onto the support, making sure the neck has support and isn’t falling backwards.
Rest the knees or outer thighs onto the cushions.
Release arms down onto the floor, palms facing up. There should be no discomfort – muscles want to be able to switch off and relax.
Close the eyes if that feels ok.
Now begin to visualise heat building in the abdomen.
As you breath in, draw that heat up to the ribs and then the chest.
As you exhale, release the breath out through the mouth…dispersing and letting the heat go.
Visualise the breath as a wave, drawing up from the belly to the chest and releasing – letting that heat go.
Enjoy as many rounds of breath as you wish and stay in the pose for at least 5-10 minutes.
When you are ready to come out, move slowly.
Draw the knees together and pause there.
Slowly bring yourself to seated position but don’t rush off.