Menopause and Your Breathing: The Surprising Connection
Did you know hormonal changes, stress, and disrupted sleep can affect your breathing during perimenopause and menopause? Discover how gentle breathing practices may help support your wellbeing, relaxation and sleep.
When we think about menopause, we often think of hot flushes, night sweats, disrupted sleep, mood changes and fatigue. But there is another aspect of this transition that receives less attention: changes in our breathing.
Perhaps you've noticed that you sometimes feel short of breath, struggle to take a satisfying deep breath, experience increased anxiety or wake during the night feeling restless. You might find yourself sighing and yawning frequently, breathing through your mouth or feeling as though your body is constantly on high alert.
These experiences can be unsettling, particularly when they appear alongside other menopausal symptoms.
Breathing difficulties can have several causes, and menopause may be one contributing factor. Understanding the relationship between hormonal changes, breathing patterns and the nervous system can help you make informed choices about your health and explore practical ways to support yourself during this stage of life.
1. How can menopause affect your breathing?
During perimenopause and menopause, levels of oestrogen and progesterone fluctuate and eventually decline. These hormones influence more than our reproductive health; they also interact with systems involved in sleep, temperature regulation, mood and respiratory function.
Research suggests hormonal changes may influence lung function, airway responsiveness and breathing during sleep. However, the relationship is complex, and not every woman will experience breathing changes during menopause.
Some women may notice:
Shortness of breath: Feeling breathless during everyday activities or exercise.
A feeling of not getting enough air: Repeatedly trying to take a deep or satisfying breath.
Changes in breathing patterns: Breathing more rapidly, shallowly or predominantly through the upper chest.
Sleep disturbances: Increased snoring, restless sleep or symptoms associated with sleep apnoea.
Increased awareness of breathing: Noticing every breath, especially when feeling anxious or overwhelmed.
These symptoms should not automatically be attributed to menopause. Anaemia, asthma, cardiovascular conditions, thyroid problems, medication effects and other health concerns can also contribute to breathlessness.
If your breathing has changed, talk to your GP.
Menopause can be a demanding time for both body and mind. Hormonal fluctuations, interrupted sleep, work and family responsibilities, and changes in how we feel about ourselves can all contribute to stress.
When we experience stress or anxiety, our body's natural threat-response system may become activated. Our breathing can become faster, more noticeable or higher in the chest. We may also tense our shoulders, jaw and abdominal muscles.
For some people, this creates a frustrating cycle:
You notice an unusual breathing sensation.
You become concerned that you are not getting enough air.
Anxiety increases, and your breathing may become more rapid or effortful.
The sensations become more noticeable, reinforcing the worry.
Over time, this cycle can make it harder to relax, settle at bedtime or feel comfortable in your body. Learning to recognise these patterns can be empowering. Rather than fighting every sensation or forcing yourself to take a bigger breath, you can begin by gently noticing your breathing and allowing your body to settle.
The aim is not to control every breath, but to develop a calmer, more comfortable relationship with breathing.
3. Why sleep and breathing deserve attention during menopause
Sleep difficulties are common during the menopausal transition. Hot flushes, night sweats, anxiety and changes in sleep regulation can all contribute to waking during the night and feeling tired the following day.
Sleep-disordered breathing, including obstructive sleep apnoea, also becomes more common after menopause. Warning signs can include loud snoring, witnessed pauses in breathing, waking with gasping sensations, morning headaches and excessive daytime sleepiness.
Poor sleep can leave us feeling less resilient, more emotionally reactive and less able to manage everyday stress. When we are tired, it can also be harder to maintain healthy routines and regulate our emotions.
Gentle breathing practices and relaxation exercises may help prepare the body for rest. However, they are not a substitute for assessment or treatment if you suspect sleep apnoea or another sleep-related breathing condition.
If you regularly wake feeling unrefreshed despite allowing enough time for sleep, speak with your healthcare professional.
The Buteyko Method is an approach to breathing that emphasises gentle, quiet nasal breathing, reduced breathing effort and awareness of habitual breathing patterns.
Rather than encouraging repeated large, deep breaths, Buteyko practice generally aims to develop breathing that feels light, quiet and comfortable. For women navigating menopause, gentle breathing practice may offer several potential benefits.
Supporting nervous system regulation: Slow, comfortable breathing can help some people settle feelings of stress and physical tension. When practised regularly, it may become a useful tool for responding to everyday challenges with greater awareness.
Building awareness of over-breathing: Some people breathe more than their body needs, particularly when anxious. Learning to recognise unnecessary sighing, frequent deep breaths or rapid breathing may help you develop a more relaxed pattern. Breathing exercises should never involve forcing yourself to restrict your breathing or tolerating significant air hunger.
Encouraging comfortable nasal breathing: The nose filters, warms and humidifies incoming air. Where nasal breathing is comfortable and medically appropriate, it can be a useful everyday habit. If your nose is persistently blocked, investigate the cause rather than forcing nasal breathing.
Creating a calming bedtime routine: A few minutes of quiet breathing, combined with reduced stimulation and a regular sleep routine, may help you transition from the activity of the day towards rest. Breathing exercises are best viewed as one part of a broader approach to menopausal wellbeing, alongside appropriate medical care, movement, nutrition and sleep support.
5. A gentle breathing exercise to try
You do not need to take exaggerated deep breaths or hold your breath to benefit from a simple breathing practice.
Try this gentle exercise when you are sitting comfortably and breathing normally.
Step 1: Find a comfortable position: Sit with your feet resting on the floor and allow your shoulders and jaw to soften.
Step 2: Notice your natural breathing: Bring your attention to the air moving in and out through your nostrils. Notice the movement without trying to change it immediately.
Step 3: Soften the effort: Allow your breathing to become quiet and easy. Let the inhale happen naturally, followed by a relaxed exhale. Avoid taking unusually large breaths.
Step 4: Relax your body: Notice whether you can release some tension around your shoulders, chest, abdomen and face.
Step 5: Continue for one to three minutes: Keep your breathing comfortable and unforced. If you feel dizzy, increasingly breathless or uncomfortable, stop the exercise and return to your normal breathing. The purpose is not to achieve a particular breathing rate or to breathe as little as possible. It is to practise awareness and ease and to breathe only through the nose. With time, you may find it helpful to use this exercise during a stressful moment, as part of your evening routine or when you notice yourself becoming tense.
6. Other ways to support yourself through menopause
Breathing practices tend to work best when they are part of a wider approach to health and self-care. Consider the following strategies:
Move regularly: Walking, swimming, cycling or other suitable activities can support cardiovascular health, mood and sleep.
Explore gentle movement: Yoga, stretching and mindful movement may help release tension and improve body awareness.
Protect your sleep routine: Aim for consistent sleep and waking times, and keep your bedroom dark, cool and free from technology.
Notice your stress patterns: Pay attention to situations, thoughts and physical sensations that increase tension or anxiety.
Make space for recovery: Short pauses during the day can help you reconnect with your body rather than pushing through persistent stress.
Seek professional support: Speak with your GP about symptoms that affect your quality of life, including hot flushes, sleep problems, anxiety or changes in breathing.
There is no single approach that works for every woman. Your needs may change throughout perimenopause and menopause, so be patient with yourself as you discover what helps.
7. When should you seek medical advice?
Breathlessness is not something to dismiss as simply a hormonal symptom. Arrange a medical assessment if you experience new, persistent or worsening breathlessness, wheezing, unusual fatigue, palpitations or breathing difficulties that interfere with your daily activities or sleep.
Seek urgent medical attention for sudden or severe shortness of breath, chest pain or pressure, fainting, blue or grey lips, or other symptoms that suggest a medical emergency. In Australia, call 000. Breathing exercises should complement appropriate medical assessment, not delay it.
A gentler approach to menopause and wellbeing
Menopause can bring unexpected changes, but it can also be an opportunity to reconnect with your body and pay attention to what you need. Gentle breathing awareness, nervous system regulation, mindful movement and improved sleep habits may help you feel more grounded and better equipped to manage everyday stress.
You do not need to force yourself to relax or get every breath right. Small, consistent practices can be a meaningful starting point.
At Holistic Therapy & Counselling, I take a holistic, person-centred approach to wellbeing. As an accredited mental health social worker and certified Buteyko Breathing Instructor, I integrate evidence-informed strategies to support emotional wellbeing, stress management and healthy breathing habits.
If you are navigating menopause alongside anxiety, sleep difficulties or ongoing stress, support is available. You deserve to feel heard, understood and supported through this stage of life.
There is always hope for change — and sometimes, a gentler breath is a good place to begin.
Learn more: Visit Holistic Therapy & Counselling to explore available counselling and breathing support.
Disclaimer: This article is for general educational purposes only and is not a substitute for medical advice, diagnosis or treatment. Evidence concerning menopause and breathing is evolving, and breathing techniques are not a treatment for all causes of breathlessness or sleep-disordered breathing. Please consult your healthcare professional about symptoms or concerns specific to you.
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