Menopause is a chapter of life that can feel confusing, exhausting, and sometimes lonely. One day you might be fine, and the next you're battling a sleepless night, a wave of anxiety, or a deep emotional slump. It’s normal—and you’re not alone.
But what if this time didn’t have to be about struggle? What if it could be an invitation to care for yourself in a deeper way—gently, naturally, and with compassion?
Why menopause symptoms feel so intense
As your hormone levels shift, especially oestrogen and progesterone, it affects how your brain regulates mood, temperature, sleep, and even pain. This can show up as:
- Insomnia or restless nights
- Heightened anxiety or panic
- Brain fog and forgetfulness
- Low mood and emotional swings
- Physical discomfort, such as joint pain or hot flushes
These symptoms are real, valid, and not “just in your head.” Your body is undergoing a powerful recalibration, and that can feel disorienting.
Unlock Your Menopause Power
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Unlock Your Menopause Power is a five-week journey designed by women, for women — to support your body and mind through the changes of perimenopause and menopause.
Natural ways to support your body and mind
There is no one-size-fits-all answer, but many women find relief through small, consistent lifestyle changes. These may include:
- Eating whole, nutrient-rich foods
- Gentle daily movement or yoga
- Connecting with others going through similar changes
- Limiting stimulants like caffeine or alcohol
- Practising deep breathing or guided relaxation
And one gentle, powerful option many women are discovering is Sophrology.
What is Sophrology?
Sophrology is a mind-body practice that blends breathing exercises, light movement, visualisation and focused awareness to help calm the nervous system, reconnect with the body, and restore emotional balance.
It was created by neuropsychiatrist Dr Alfonso Caycedo and is widely used across Europe for anxiety, sleep, pain, and stress. Think of it as meditation, movement, and breathwork combined into something structured and easy to follow, even if you’re new to wellbeing practices.
Client story
Sasha’s journey through menopause
Discover how Sasha found calm and confidence during menopause with Sophrology — even while juggling full-time work, travel, and family life.
How Sophrology helps with menopause symptoms
Sophrology supports the nervous system and helps ease both emotional and physical symptoms of menopause by:
- Calming stress responses (fight-or-flight mode)
- Promoting better sleep through relaxation techniques
- Helping reframe negative thoughts
- Reducing physical tension with body awareness
- Supporting emotional regulation during mood swings
Over time, these techniques help you feel more resilient, less overwhelmed, and more in control of how you respond to change.
Evidence that supports this approach
Several clinical studies show the positive effects of sophrology’s core techniques:
- A study led by Victoria A Grunberg, M.S from Massachusetts General Hospital and Harvard Medical School (2021): Mind-body practices reduce anxiety in people with chronic pain.
- A study led by Dr Patricia L. Gerbarg from New York Medical College (2023): Breath work reduces stress in female healthcare workers.
- As study published in the Journal of Psychosomatic Research (2020): Mindfulness practices significantly improved sleep quality and mental health
- A study by the University of Barcelona (2020) found that 12 sophrology sessions reduced anxiety and depression
Sophrology has also been incorporated into medical training programmes and clinical care across France, Switzerland, and the UK.
A new way to navigate menopause
Menopause can feel like a lot, especially when your energy, emotions, and sense of self all seem to be shifting at once. That’s why we created the Unlock Your Menopause Power programme. It’s here to support you through this time gently, using a series of guided Sophrology sessions designed to help you feel more centred, calm, and in control.
The programme is available in the BeSophro App, and each session takes just 15 minutes – so it’s easy to fit into your day, even when you’re feeling overwhelmed. You’ll start by learning how to find a sense of peace in your body using simple breath-led grounding techniques. This helps calm the nervous system and ease feelings of anxiety or restlessness.
As you move through the sessions, you’ll begin to reconnect with your inner strengths. So often during menopause, it’s easy to lose sight of yourself, but these practices gently guide you back to that place of resilience that’s still there underneath it all.
There’s also space to work with your emotions. Whether you’re feeling tearful, irritable, or just not quite yourself, the techniques help you process those ups and downs without judgement. You’ll also be invited to reflect on how your identity is evolving – and how you can meet that shift with compassion, rather than resistance.
In the final session, you’ll look ahead. With the help of gentle visualisation and body awareness, you’ll reconnect with what matters to you—your goals, your sense of purpose, and the parts of you that might have been put on pause.
This isn’t about pushing through or pretending everything’s fine. It’s about giving yourself the time and space to feel supported, and discovering that you have more strength and calm within you than you might realise.
Try this tonight: the Tension-Relax breath
Here’s a quick practice – The Tension-Relax – to try before bed or whenever anxiety hits:
- Inhale deeply through your nose
- Gently tense your muscles (shoulders, fists, belly)
- Hold your breath for a few seconds
- Exhale slowly through your mouth and release all the tension
- Repeat 3–5 times
This helps your nervous system switch from alert to calm and signals to your body that it’s safe to relax.
Exercise Library: Master Every Practice
Master each Sophrology exercise with ease through our guided video library
Menopause doesn’t have to be something you just survive. With support, understanding, and practices like Sophrology, it can become a time of reconnection, self-compassion, and quiet strength.
Start with one breath. One moment of calm. One small act of care.
Explore the Unlock Your Menopause Power programme and discover how a few minutes a day can gently change the way you feel—inside and out.
Sign-up for more Menopause support
Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for medical concerns.
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