Deep Breathing for Hot Flashes
Evidence-Based Natural Remedy Guide
Effectiveness
Type
technique
Sources
1 cited
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How Deep Breathing Helps with Hot Flashes
Paced breathing (slow, deep breathing at 6-8 breaths per minute) has been shown to reduce hot flash frequency by 40-50% by calming the sympathetic nervous system that triggers flashes.
🔬 What the Research Says
A 2007 study in Menopause found paced breathing at 6 breaths/minute reduced hot flash frequency by approximately 40% compared to a control group.
[1] Paced breathing reduces hot flash frequency — Menopause (2007)
📋 How to Use
When you feel a hot flash starting, immediately begin slow breathing: inhale for 5 seconds, exhale for 5 seconds. Practice paced breathing for 15 minutes twice daily as prevention.
💊 Recommended Dosage
6-8 breaths per minute for 15 minutes, twice daily. Also use at onset of hot flashes.
⚠️ Side Effects & Cautions
None. Completely safe and always available.
Other Natural Remedies for Hot Flashes
Other Conditions Deep Breathing Helps
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Chronic stress increases muscle tension and pain sensitivity in the back. Deep breathing activates t...
Stress
Deep breathing is the fastest-acting natural stress reliever. It activates the vagus nerve within se...
Depression
Regular exercise and mindfulness-based breathing practices reduce cortisol, increase BDNF (brain-der...
📚 Sources
- Paced breathing reduces hot flash frequency — Menopause (2007)
Last reviewed: February 2026 · Medical disclaimer applies
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