Menopause relaxation techniques can help manage daily stress while navigating the physical and emotional changes of menopause.
Key Takeaways:
Menopause relaxation techniques can help manage daily stress while navigating the physical and emotional changes of menopause.
Deep breathing, guided imagery, yoga, and meditation may help slow the body’s stress response and promote a sense of calm.
These tools work best as part of a broader approach, which can include lifestyle adjustments, talk therapy, or hormone replacement therapy (HRT).
Menopause is a major life transition, bringing a wide range of physical and emotional changes, including mood swings, more stress, and an impact on overall well-being.
The encouraging news is there are plenty of ways to relax and manage these shifts. From quick, everyday practices to longer mindfulness routines, we’ll walk you through some of the best menopause relaxation techniques to help you feel more grounded, centered, and in control.
Before jumping into specific relaxation techniques, it can help to know what’s behind these shifts in mood and stress during menopause.
Menopause is defined as going 12 months in a row without a period. But the changes that lead up to it usually start much earlier. This stage is called perimenopause. It’s when hormone levels (especially estrogen) begin to fluctuate.
Fluctuating estrogen levels can affect the nervous system and influence mood, energy, and emotional balance. Emotional symptoms of menopause include:
Irritability
Anxiety
Low mood
Mood swings
Tearfulness
On top of that, physical changes — such as unpredictable hot flashes, night sweats, and disrupted sleep — can intensify emotional challenges and make it harder to cope with daily life.
This is where relaxation techniques come in. By engaging the body’s nervous system, these practices can help by slowing down your body’s stress response.
The best menopause relaxation techniques include:
Deep breathing
Progressive muscle relaxation
Guided imagery and visualization
Mindfulness meditation
Yoga
Tai chi
Aromatherapy
Warm baths
Journaling
Spending time in nature
Listening to calming music
Accupressure
These tools won’t erase menopause symptoms overnight. But when used with a broader treatment plan or self-care routine, they may help you feel calmer, more grounded, and better equipped to handle what comes your way.
Simple but surprisingly effective, deep-breathing exercises help calm the body by slowing your heart rate and easing your stress response.
Some emerging research also shows that paced breathing can help with hot flashes. Over time, that can help you feel more centered and may even take the edge off common menopause symptoms like irritability or anxiety.
To try it:
Sit or lie down comfortably.
Place one hand on your chest and the other just below your rib cage.
Inhale slowly through your nose, letting your abdomen rise as you fill your lungs.
Exhale slowly through your lips, letting your abdomen fall.
Focus on the feeling of your breath moving in and out.
Progressive muscle relaxation helps you tune into your body by tensing and then releasing different muscle groups. It’s a simple way to become more aware of where you hold tension — and to teach your body how to let it go.
This practice may support relaxation and better sleep, both of which can be disrupted during menopause. It’s also a gentle way to unwind before bed or after a stressful day.
Here’s how to do it:
Start with your feet, gently tensing the muscles for 5 to 7 seconds.
Release fully for 20 to 30 seconds, noticing the contrast between tension and relaxation.
Gradually move upward through your body, from your legs and abdomen, then arms, shoulders, and so on.
Guided imagery has you imagine yourself in a calm, soothing place — like a quiet forest, gentle beach, or cozy room. The idea is to use your imagination to shift your body and mind into a more relaxed state.
Some studies suggest that visualization can help lower stress and ease anxiety. This might be particularly helpful if menopause symptoms have made you feel more on edge lately.
Here’s how to try it:
Find a quiet, comfortable spot and close your eyes.
You can follow a guided recording or create your own mental scene.
Picture the sights, sounds, and sensations around you — the warmth of the sun, the sound of waves, the smell of trees, etc.
Mindfulness meditation encourages you to slow down and focus on the present moment, noticing your thoughts, feelings, and physical sensations without trying to change them.
With regular practice, mindfulness may help reduce everyday stress and promote a greater sense of calm and emotional stability. This could be especially valuable when midlife hormone shifts make moods feel unpredictable.
Here’s a simple approach to help you get started:
Sit comfortably and focus on your breath, noticing each inhale and exhale.
When your mind wanders (and it will), bring your attention back to your breath.
→ Learn more: How to Meditate for Beginners
Yoga blends gentle movement, focused breathing, and mindfulness, making it a powerful way to support physical and emotional well-being.
Beyond improving strength, flexibility, and balance, yoga can help calm the nervous system and reduce tension.
For many women, yoga offers a space to reconnect with the body during a time of change. Restorative or gentle yoga styles can be especially helpful if you’re dealing with fatigue, mood swings, stress, and other changes during menopause.
Even a few short sessions a week can make a noticeable difference in how relaxed and grounded you feel.
→ Read: The Ultimate Chair Yoga Routine
Tai chi uses slow, flowing movements and deep, steady breathing to help you feel more centered and calm.
Though it’s not specific to menopause, tai chi can be a great way to reduce stress, support joint mobility, improve balance, and boost overall well-being during this stage of life.
Many local studios and community centers offer beginner-friendly classes. There are also plenty of online tutorials to try at home and get started at your own pace.
Aromatherapy uses essential oils to promote relaxation and emotional balance. Think of it as a simple way to carve out a moment of calm.
Research on the effectiveness of aromatherapy is limited. But some studies suggest that certain scents — like lavender, clary sage, and bergamot — may help ease stress and support a sense of well-being when used alongside other relaxation practices or treatments.
You can diffuse essential oils at home, add a few drops to a warm bath, or apply diluted oils to pulse points.
A warm bath is one of the simplest and most comforting ways to unwind. The heat helps relax muscle tension, boost circulation, and promote a sense of calm.
Research even suggests that warm baths may help ease fatigue, stress, and mild pain while supporting a more positive mood compared to showering. Soaking in the tub before bed might even improve sleep quality.
Next time you’re feeling stressed out at the end of the day, try soaking for 15 to 20 minutes.
Journaling can be a helpful way to process your thoughts and feelings. Writing about anxieties, frustrations, or fears can prevent them from building up and offer a bit of clarity and perspective.
Meanwhile, refocusing on gratitude may help decrease stress. So jot down what you’re thankful for, too.
Try dedicating 5 to 10 minutes a day to free writing — no need to worry about grammar or style.
Regular time in nature can be a simple way to restore emotional balance — something that can feel especially valuable during menopause.
Try taking a walk in a park, sitting by a lake, or spending a few quiet minutes in your garden.
Music can influence both mood and physical sensations. While it won’t resolve the underlying causes of menopausal stress, listening to meditative or relaxing music may help you feel calmer in moments of disquiet by slowing your heart rate and easing muscle tension.
Try creating a playlist of soothing sounds and use it during stressful moments, as part of your bedtime routine, or alongside other relaxation practices.
Acupressure is a gentle, non-invasive technique that involves applying pressure to specific points on the body to encourage relaxation. Although it’s not a treatment for menopause itself, it may help relieve tension and support a sense of calm.
One example is the pericardium 6 (P6) point: on the inner forearm, three finger-widths below the wrist crease, between the two tendons. Apply gentle, circular pressure with your thumb or forefinger for 1 to 2 minutes on each side.
Practicing acupressure regularly can be a simple, at-home way to encourage relaxation and support well-being during menopause.
Relaxation techniques can be helpful, but they might not be enough for more persistent or intense menopausal symptoms.
If perimenopause symptoms are affecting your daily life, relationships, or mood, it’s a good idea to check in with a healthcare professional about options like hormone replacement therapy (HRT), as well as non-hormonal approaches.
Hormone replacement therapy for menopause supplements the body with estrogen (and sometimes progesterone) to address the hormonal changes that happen during and leading up to menopause.
By restoring hormone levels, HRT can reduce hot flashes, night sweats, and vaginal dryness. It may also help ease stress while supporting mood and sleep, which can be disrupted during menopause.
A healthcare provider can help you decide whether HRT is safe and appropriate for your situation.
If HRT isn’t a fit, there are several alternatives to consider:
Antidepressant medication. Certain antidepressants, like selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs), can help manage mood and anxiety symptoms while easing hot flashes.
Cognitive behavioral therapy (CBT). CBT or other talk therapies may support emotional and mental health.
Healthy eating and exercise. Maintaining a healthy diet and staying active can support well-being during this stage. Certain supplements might be helpful, though these usually work best as part of a broader, holistic approach. (Always check with your provider first.)
Adding relaxation techniques to your daily routine as a form of self-care is a simple, empowering way to manage the stress that can accompany menopause. Besides helping with these midlife changes, they can support a better quality of life.
Even small, consistent practices may help improve sleep, reduce tension, and support emotional well-being.
But for more persistent or serious menopause symptoms or signs of anxiety and depression, it’s best to reach out to a healthcare provider to explore treatment options.
Get answers to frequently asked questions about menopause relaxation techniques.
Deep-breathing exercises can offer immediate relief from stress and may even help during a menopause hot flash. Practicing regularly could help you feel more in control and may reduce the intensity or frequency over time. But hot flashes often have a hormonal cause, so it might be worth exploring other treatment options to manage menopause symptoms.
Methods like deep breathing, progressive muscle relaxation, mindfulness meditation, and warm baths are often useful for supporting better sleep. Experiment to see which approach works best for you. And pair these techniques with other sleep hygiene best practices, like creating a consistent bedtime routine and avoiding screens before bed.
Some relaxation techniques might help you feel more centered and better able to cope with emotional ups and downs during menopause or other stressful life stages. This includes things like deep breathing and mindfulness meditation. But effectiveness varies from person to person. Reach out to a healthcare provider if you’re feeling consistently overwhelmed and dealing with other menopause symptoms.
Relaxation techniques, such as mindfulness meditation and deep breathing, can help manage stress and support overall wellness. But they aren’t a substitute for medical treatment for severe menopause symptoms. They work best as a complementary tool alongside other treatments, which may include talk therapy or hormone replacement therapy, depending on your specific needs.
If you’re experiencing severe or persistent stress, anxiety, or other menopause symptoms, reach out to a healthcare provider.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards.
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