Gentle Breathwork for Menopause and Beyond

There are seasons when life feels tender at the edges — when everything within us is shifting, asking to be met in a new way. For many women, menopause is one of these seasons: a time of transition, of deep change, of rebalancing. But in truth, these moments come to us all — times when we’re called to pause, to breathe, and to soften into a slower rhythm.

This gentle breathwork practice is a way to meet yourself where you are. It offers three simple techniques to calm the nervous system, quiet inner noise, and restore balance — whether you’re moving through menopause, navigating a busy life, or simply feeling the need to come home to yourself.

We begin with Extended Exhale, a slow and steady breath that signals safety to the body and helps the mind unwind.

Then comes Heart and Belly Breath, a practice of reconnection — breathing into the spaces where we most need to be gentle.

Finally, Ahimsa Pranayama, a moving meditation that embodies compassion. It’s the breath of non-harming: a reminder to meet ourselves with gentleness, even when we feel stretched thin.

You can return to this practice at any time: when you feel untethered, overextended, or simply in need of a moment’s stillness. It’s not about perfection or performance — it’s about kindness: a reminder that balance is not something we find, but something we create, breath by breath.

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