Tired of Heating-Up the Room Like A Space Heater?

By on August 2, 2011

By Kathi Casey, EYRT, CPI –

If you are looking for proven, natural relief from your menopausal hot flashes and night sweats, and the irritability they can cause, smile, because simple, natural relief is on the way!

Back in 1975, Dr. Herbert Benson discovered what he called “The Relaxation Response.” In Dr. Benson’s study, 90% of the women were able to find relief from their menopausal or peri-menopausal hot flashes and night sweats.

The best part of this study, in my opinion, is that this technique is a natural solution that’s been used by women for centuries, which has now been tested by western medicine and proven effective.

This technique is so simple we could do it right now! Here’s how:

lady laying down in a relaxation position
Kathi Casey in a relaxation position

Lie down on your back with your butt pressed right up against your couch, your thighs perpendicular to the floor and your lower legs resting comfortably on the seat cushions. This position places your spine is in a completely neutral position so that all of your back muscles can relax. If the back of your neck is arched, your chin pointing to the ceiling, place a small pillow under your head to lengthen and align your neck. Your body temperature will also lower while in deep relaxation, so cover up with a blanket. You want to be as comfortable as possible.
• While you are preparing your body for deep relaxation, decide on a mantra that you want to use for this exercise. A mantra is a word or phrase that you repeat over and over. Many people like to use the word peace or joy. Chose something that resonates with you and makes you feel calm or makes you smile.

Begin by tensing and releasing all the muscles in the body starting with your toes and feet, legs, then go to abs and buttocks, fingers and hands, arms, shoulders, neck, head and face. Work your way up slowly one muscle group at a time. Inhale as you tense each set of muscles, hold the breath and the tension for a few seconds, then open your mouth, let all the air out, and relax those muscles and taking one full breath before going on to the next section. When you have finished tensing and releasing, check your body and make any last minute adjustments so that you are completely comfortable.

Now focus on your breathing. Deep breathing brings additional benefits as it circulates fresh, oxygenated blood through your body, which also helps to relieve your hot flashes, night sweats, anxiety, and insomnia. Inhale deeply and exhale slowly, keeping your focus on the breath, noticing the gentle rise and fall of your chest and stomach as you breathe. Make your exhale longer than your inhale, and after a few breaths add your mantra – repeating the word over and over. Inhale and think “peace” (or whatever word/phrase you have chosen) then exhale and repeat it again. Making your exhale longer than the inhale reduces your blood pressure and calms your mind which, again, will make sleep come easier. Continue breathing your mantra in and out for about 10 minutes to start and as time goes on and you become comfortable with your deep relaxation process, you can work up to 20 minutes. I recommend setting a timer with a soft bell or a buzz so that you will come out of this relaxation softly, even if you have fallen asleep, which by the way, is perfectly ok. It means that your body needed the rest.

When you are done, stretch gently, then, slide your legs off the couch as you roll over into fetal position on your side for a few breaths there before you begin to open your eyes and sit up.

My clients and I have all found relief from hot flashes and night sweats – sometimes right away, sometimes after a week or so. I recommend making this a part of your night time ritual. Before bed is a great time for this little meditation and soon you’ll be cool as a cucumber, and will not need to change those bed sheets quite so often!

You can also use a cool mask – either a rubber mask filled with water that you can find in Bed, Bath and Beyond or a seed filled silk eyebag from a Yoga studio. Keep it in the freezer for a few minutes and then place it on your forehead while you are relaxing. This will also help to cool your body down before bed as there is a higher concentration of small blood vessels in your face and head.

Don’t forget to let me know how you make out.

Kathi Casey, “The Healthy Boomer Body Expert” is a renowned health and wellness coach, popular Baby Boomer columnist, Amazon bestselling author, has appeared on Fox 23, ABC-8 Evening News, and produces her own TV show, “To Your Health.” She’s the founder of The Healthy Boomer Body Center in Massachusetts. Her book “STOP Back Pain” is an Amazon international best seller. Her blog ranked #10 in nursingschools.net list of 50 top Health Blogs. For the last 9 years, she’s been teaching people how to take charge of their own Health Care – Regardless of what Congress does! http://www.healthyboomerbody.com/.

About healthyboomer

Kathi Casey, "The Healthy Boomer Body Expert" is a renowned health and wellness coach, popular Baby Boomer columnist, Amazon bestselling author, has appeared on Fox 23, ABC-8 Evening News, and produces her own TV show, “To Your Health.” She’s the founder of The Healthy Boomer Body Center in Massachusetts. Her book “STOP Back Pain” is an Amazon international best seller. Her blog ranked #10 in nursingschools.net list of 50 top Health Blogs. For the last 9 years, she’s been teaching people how to take charge of their own Health Care – Regardless of what Congress does! http://www.HealthyBoomerBody.com

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Tired of Heating-Up the Room Like A Space Heater?