If you’ve found yourself feeling overwhelmed, irritable, or experiencing panic attacks that weren’t an issue before, you’re not alone. It is probably time to seek medical advice as well as exploring natural ways to support your body and mind.

Research shows that up to 95% of women experience some form of mood disturbance during menopause, with anxiety being one of the most common symptoms (Balance Menopause, 2023).

The good news? There are natural, scientifically researched ways to manage menopause-related anxiety – one of the easiest being Sophrology.

This structured practice combines breathing, relaxation, movement, and visualisation, which can help rebalance the nervous system, regulate stress hormones, and build emotional resilience.

Let’s explore why menopause can trigger anxiety – and how Sophrology exercises can help you regain control.

Oestrogen and progesterone play essential roles in brain function and emotional regulation. As these hormone levels decline during menopause, they affect key neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA), all of which help keep stress and anxiety in check.

• Lower serotonin = More mood swings and irritability
• Reduced progesterone = Less calming effect on the brain
• Increased cortisol = Higher stress levels and restlessness

This hormonal imbalance is one of the main reasons many women experience sudden waves of anxiety, racing thoughts, and panic attacks during menopause.

Menopause can heighten the body’s stress response, making you feel on edge, overwhelmed, or unable to relax. The decline in oestrogen affects the autonomic nervous system (ANS), particularly the sympathetic nervous system, which triggers the fight-or-flight response.

This means:

• Your body perceives everyday stress as a threat
• Heart rate and blood pressure may increase suddenly
• You may experience palpitations, dizziness, or difficulty breathing

Over time, these repeated stress signals can make anxiety worse and can disrupt sleep patterns, leading to even greater emotional disruption.

Beyond biological changes, menopause often coincides with major life transitions: children leaving home, career shifts, or caring for aging parents. Emotional stress, combined with hormonal shifts, creates the perfect storm for anxiety.

Unlike traditional meditation, Sophrology include movements, intentional breathing exercises and visualisation that can help instantly regulate the nervous system and help feel more in control of anxious states.

By engaging in regular breathwork, gentle movement, and guided visualisation, you can help retrain your body’s response to stress and help break the anxiety cycle.

• Activates the parasympathetic nervous system (PNS)
  Sophrology encourages deep breathing and progressive relaxation, which help activate the PNS – the body’s natural “rest and digest” mode. This can help lower cortisol levels, helping slow down the stress response and reducing feelings of panic.
• Help balance brain chemistry
  Regular practice supports the production of serotonin (the “happiness hormone”) and GABA (a calming neurotransmitter), which help regulate mood and reduce anxious thoughts.
• Heart rate & blood pressure
  Controlled breathing can help regulate the autonomic nervous system responsible for the rapid heart rate and shallow breathing that often accompany menopause-related anxiety.
• Encourages neuroplasticity & emotional resilience
  Regular meditative exercises like Sophrology can help rewire the brain’s stress response, allowing the body to react to triggers more calmly over time. Studies like the one by Stanford University show that breathwork and mindfulness through guided relaxation improve mood and reduce anxiety.

You don’t need hours of practice to start experiencing the benefits Sophrology can bring – just a few minutes a day can make a noticeable difference.

This dynamic movement exercise helps release physical and emotional tension, shaking off accumulated stress.

How to do it:

1. Stand with feet hip-width apart
2. Gently shake your arms, shoulders, and head while bouncing lightly on your feet
3. Inhale deeply, then exhale fully as you relax into stillness
4. Close your eyes and feel the calm spreading through your body

Why it works:

This movement releases pent-up nervous energy, resets your breathing, and grounds your awareness in the present moment, helping you feel more in control.

A simple breathwork exercise that can help reduce anxiety instantly by engaging the nervous system’s relaxation response through progressive muscle relaxtion.

How to do it:

1. Inhale deeply through your nose
2. Hold your breath and gently tense your muscles for a second
3. Exhale slowly through your mouth, letting go of all tension and relaxing your muscles
4. Repeat 3–5 times, focusing on the contrast between tension and relaxation

Why it works:

This technique can help reduces muscle tension, helps slow the heart rate, and signals to the brain that it’s safe to relax.

Sophrology exercises are most effective when practised consistently, even for just 5–10 minutes a day. Whether sitting, standing, or lying down, taking a few moments daily to focus on your breath, movement, and mindset can gradually help rewire your brain’s response to stress.

Over time, these techniques can help regulate the nervous system, restore emotional stability, and build long-term resilience against menopause-related anxiety.

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.