Techniques that work on breathing and energy can be of great help during the period of menopause. Not to mention that they are very pleasant to practice. This explains why many women continue the exercises, very long after the menopause, to age better, to be in harmony with their environment and to keep their energy by mobilizing their own resources.
The sophrology can help reduce the intensity of hot flashes, limit the peaks of stress, calm irritability, avoid outbursts of sadness. It allows you to find a positive contact with your body. Based on the intimate relationship between the body and the spirit, it teaches how to find the energy which is in oneself, to know how to do good, to discover one’s own resources. The practice is certainly not immediately miraculous. But the more you repeat the exercises, the better it works.
As to yoga, very trendy, praised by American actresses, it is gaining more and more followers looking for a well-being physical and psychological. That’s good, according to an American study, doing yoga every week could reduce the number of hot flashes by nearly 30%.
In practice: sophrology
Everything generally starts with an interview with a sophrologist (who is not a doctor) during which the person talks about their difficulties, the manifestations that bother them, etc. It is generally advisable to take a few private lessons to practice well, then to maintain the achievements in group lessons. Some sophrologists offer specific sophrology and menopause workshops. The latter have the advantage of allowing women to share their experience.
As the sessions progress, you learn to relax physically and mentally. The exercises are simple, without contraindications, and can be practiced by all. It is, by relaxing, breathing deeply and closing your eyes, learning to visualize positive images associated with well-being and calm. For example, we imagine ourselves lying on a beach, listening to the regular sound of the waves, we breathe in the smells, etc. We learn to breathe in long exhalations and inspirations which also help to concentrate, to create a vacuum and to slow down the heart rate. “At the beginning, the brain in activity and the muscles under tension do not “disconnect” easily. You have to practice”, explains Catherine Aliotta, director of the Institute of sophrology.
Gradually, the exercises become easier to perform, the visualized images become clearer, arrive more quickly. The brain integrates them as part of the experience. He then looks for his positive emotions to find solutions adapted to negative circumstances (worries, stress). And we become able to “recover” so as not to accumulate stress, the great enemy of sleep, hot flashes, aging.
In practice: yoga
It is about taking postures, based on slow stretching, accompanied by deep breathing which helps concentration and concentration. relaxation. The combined effect of the postures and the breath play on the sympathetic and parasympathetic systems, major regulators of emotions. But beware, yoga requires regular practice. The ideal is to practice 20 minutes a day. There are several forms of yoga, the best known of which in the West is hatha yoga. But all of them are good for your health. Then just choose the one that suits you. Prefer a center that offers you a free trial lesson before asking you to commit.
Other techniques
All disciplines based on relaxation and breathing make it possible to take distance, calm the flow of negative thoughts and play the same role as yoga or sophrology. Hypothesis put forward by scientists: deep breathing lowers stress levels, and therefore body temperature. This helps reduce hot flashes, helps you fall asleep, etc. On the other hand, as stress is a major source of free radicals, one might think that these disciplines promote the slowing down of aging.
The meditation for example is developing everywhere in France since authors such as David Servan-Schreiber or Thierry Janssen have highlighted its beneficial action on the cardiac system, the chronic diseases and the Cancer.
Guided relaxation practiced by David Servan-Schreiber can guide you towards meditation and act as a kind ofSelf Hypnosis.
Read also :
Hot flashes: alternative medicine solutions
How to manage the symptoms of menopause?
Live your menopause better with plants
