REPs UK PTIA REPS NZ

Deep Breathing May Help Hot Flashes

by Shirley Archer, JD, MA on May 23, 2013

Mind-Body-Spirit News

Women who suffer from hot flashes may find relief in a daily practice of deep-breathing exercises.

Mayo Clinic researchers in Rochester, Minnesota, conducted a study to assess the effectiveness of two different-paced breathing programs and a usual- breathing practice on the frequency and severity of hot flashes. Slow, deep, diaphragmatic breathing is considered beneficial because of its effect on the autonomic nervous system and because it can lead to relaxation. Sixty-eight women completed the 9-week randomized controlled clinical trial. Subjects participated in one of two deep-breathing groups (six breaths per minute for 15 minutes once a day or twice a day) or in the control group, which practiced usual breathing at 14 breaths per minute for 10 minutes a day. Subjects in all groups experienced symptom reduction.

Symptoms improved for 52% of the women in the twice-daily deep-breathing group; 42% of those in the once-daily deep-breathing group; and 46% of the usual-breathing group members. Study authors concluded that once-daily deep-breathing exercises are likely to be the most practical for widespread use, even though twice-daily exercises were more effective. More research is warranted.

The study is available in Menopause (2013; 20 (2), 179–84; doi: 10.1097/gme.0b013e31826934b6).

IDEA Fitness Journal, Volume 10, Issue 6

© 2013 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

About the Author

Shirley Archer, JD, MA

Shirley Archer, JD, MA IDEA Author/Presenter

Shirley Archer, JD, MA, was the 2008 IDEA Fitness Instructor of the Year and is IDEA’s mind-body-spirit spokesperson. She is a certified yoga and Pilates teacher and an award-winning author base...

0 Comments

Trending Articles

How to Teach HIIT to Everyone

High-intensity interval training has been riding a wave of popularity, and it seems everyone wants to give it a try. However, intense interval training is nothing new. Group fitness instructors have b...

Mindful Walking

Walking can be more than just moving physically from one location to another. It can be a metaphor for your larger life journey. Things you&...

20 IDEA World-Renowned Presenters Share Advice on Success and Happiness

We asked some of this year’s most influential and motivating IDEA World Fitness Convention™ presenters to share the single piece of advice they would give another fitness/health pro to hel...

Nuts and Peanuts Reduce Cardiovascular Risk and Prolong Lifespan

While there have been numerous studies in recent years touting the health benefits of nuts and peanuts, new research published online March ...

Yes, You CAN Develop Better Eating Habits

Analogous to laying out your exercise gear so it’s the first visual reminder you have of your commitment to exercise each day, imagine...

7 Ways to Help a Client Boost Adherence

Once a client has decided to make nutritional changes to support weight loss, you can play a key role in developing an action plan that is m...

Smooth Move: Creative Additions to Consider for Smoothies

When looking for a quick breakfast or post-workout nourishment, almost nothing beats a smoothie. Whirl in the right ingredients and the blen...

Cut Risk of Alzheimer’s with MIND Diet

Conservative adherence to a new diet, appropriately known by the acronym MIND, could significantly lower a person’s risk of developing Alzheimer’s disease, according to a paper published o...

Rice-Cooking Technique Cuts Calorie Absorption in Half

In a molecular gastronomy-meets-lab-science moment, researchers at the College of Chemical Sciences in Colombo, Sri Lanka, have discovered a...

Full-Body “Farmhand Fitness”

Several years ago, at the IDEA World Fitness Convention™ session, presenter Michol Dalcourt remarked that young athletes from rural ar...

Show More