Hot flushes, mood swings, anxiety, fatigue – these symptoms can leave you feeling like you’ve lost control over your own body.

But what if there was a way to reconnect, to regain balance, and cope with menopause naturally — with greater ease and confidence?

Sophrology, a structured blend of breathing, relaxation, gentle movement, and visualisation, offers exactly that. This holistic practice is designed to help you tune into your body’s needs, manage stress, and foster a deep sense of well-being.

It doesn’t take hours of training – just a few minutes of daily practice can create a noticeable shift in how you feel.

Sophrology works by addressing both the physical and emotional challenges of menopause, helping to:

• Reduce stress and calm the nervous system
• Regulate emotions and stabilise mood swings
• Improve sleep quality for more restful nights
• Strengthen body awareness and self-connection
• Boost confidence and motivation through positive visualisation

Why it helps: When menopause leaves you feeling scattered and unfocused, this exercise helps quiet the mind, increase concentration, and bring you back to the present moment.

How to do it: Find a quiet space and sit comfortably. Choose an object or a fixed point in front of you – perhaps a candle flame or a spot on the wall. Gently focus your gaze on it. As your eyes start to relax, close them slowly and bring your attention inward. Tune into your breath, allowing distractions to fade into the background. Spend a few minutes here, simply observing your inner world.

Watch and try out Lesson 18 in the BeSophro Exercise Library

Why it helps: Menopause-related stress and anxiety often manifest as physical tension. A body scan helps you identify and release tightness, promoting deep relaxation.

How to do it: Lie down or sit comfortably with your eyes closed. Start by bringing awareness to the top of your head. As you inhale, notice any tension; as you exhale, imagine releasing it. Move your focus slowly down your body – your shoulders, arms, chest, stomach, legs – until you reach your feet. With each breath, let go of any lingering tightness and allow your body to feel lighter.

Watch and try out Lesson 3 in the BeSophro Exercise Library

Why it helps: If stress, irritability, or anxiety have been overwhelming, this exercise helps you physically release pent-up tension and shift into a state of calm.

How to do it: Sitting or standing, inhale deeply and tense your muscles – clench your fists, tighten your shoulders, hold the tension for a second. Then, as you exhale, release everything at once, letting your body relax completely. Repeat this process a few times, noticing how your body feels lighter and more at ease with each cycle.

Watch and try out Lesson 9 in the BeSophro Exercise Library

Why it helps: This deep breathing technique is a powerful way to regulate emotions, support digestion, and improve sleep – key areas that menopause often disrupts.

How to do it: Sit or lie down comfortably. Place one hand on your abdomen. Inhale deeply through your nose, feeling your belly rise. Exhale slowly through your mouth, noticing your belly return to its original position. Continue for a few minutes, focusing on the gentle rhythm of your breath. With each exhale, feel yourself becoming more grounded and centred.

Watch and try out Lesson 11 in the BeSophro Exercise Library

Why it helps: If menopause has left you questioning your sense of self, this exercise helps reconnect with your core values and foster self-acceptance.

How to do it: Find a comfortable seated position. Take a few deep breaths to relax. Bring to mind a personal value that deeply resonates with you – love, freedom, family, resilience. Recall a happy memory where you felt connected to this value. Let yourself relive the experience, feeling its warmth and meaning. This practice strengthens your sense of identity and empowers you to move forward with confidence.

Why it helps: When motivation feels low or uncertainty takes over, visualisation can reinforce a sense of direction and self-belief.

How to do it: Sit in a quiet place, close your eyes, and take a few deep breaths. Imagine yourself achieving a personal goal – perhaps feeling strong and calm in a social situation or waking up refreshed after a good night’s sleep. Engage all your senses. What does it look, sound, and feel like? Let this vision fill you with confidence and motivation.

Menopause is not just an ending; it’s the beginning of a new chapter – one that offers an opportunity to reconnect with yourself in a deeper, more meaningful way. Sophrology provides simple, practical tools to support you on this journey, helping you navigate symptoms naturally and feel more at home in your body.

Start small. Even five minutes a day can make a difference. And remember, you don’t have to go through this alone – support is here whenever you need it.

Join thousands already experiencing the benefits – sleep better, stress less, and wake up ready to shine. Subscribe to the BeSophro app and find your balance.