Is Qigong Good for Hot Flashes During Perimenopause?
Struggling with hot flashes in perimenopause? Learn how qigong may help reduce their frequency and intensity through breathwork and nervous system regulation.
What Qigong Does for Hot Flashes
Qigong is a practice rooted in traditional Chinese medicine that combines slow movement, controlled breathing, and mental focus. For hot flashes, the real benefit comes from its effect on the autonomic nervous system. Hot flashes are triggered in part by the hypothalamus misreading your body temperature, and that miscommunication is closely tied to hormonal shifts and stress levels. Qigong works on both. Regular practice helps calm the fight-or-flight response, which can lower the frequency and intensity of hot flashes over time.
What the Research Suggests
A number of studies have looked at mind-body practices and hot flash relief. Research published in journals covering integrative medicine has found that women who practised qigong or tai chi regularly reported fewer hot flashes and lower perceived severity. One mechanism researchers point to is the regulation of cortisol, the stress hormone that interacts with your already-fluctuating oestrogen. While qigong is not a replacement for medical treatment, it appears to offer meaningful support alongside other strategies.
Practical Tips for Getting Started
You do not need any equipment or prior experience to begin. Start with 10 to 15 minutes per day. A morning session can help set a calmer baseline for the day, while an evening session may reduce the number of night sweats you experience. Look for beginner qigong videos online, or search for a local class. Practising outdoors in a cool, shaded area can make the experience more comfortable, particularly if you find heat triggers your symptoms. Loose, breathable clothing helps too.
How Breathing Techniques Specifically Help
One of the core elements of qigong is slow, diaphragmatic breathing. This type of breathing activates the parasympathetic nervous system, sometimes called the rest-and-digest mode. When your body shifts into this state, core temperature regulation tends to stabilise. Some women find that practising the breathing component alone, even without the movement sequences, is enough to blunt an oncoming hot flash. Try inhaling for a count of four and exhaling for a count of six when you feel the warmth building.
Combining Qigong with Other Approaches
Qigong works well alongside lifestyle changes like reducing alcohol and spicy foods, which are common hot flash triggers. It also complements symptom tracking, which helps you notice patterns in when your hot flashes tend to strike. If you are using PeriPlan to log your symptoms, noting your qigong practice days alongside hot flash frequency can help you see whether the practice is making a difference for you personally over time.
Is It Right for You?
Qigong is very low impact and suitable for most women, including those with joint concerns or limited mobility. If you have a cardiovascular condition or recent injury, check with your GP before starting any new physical practice. Otherwise, the main thing is consistency. Like most mind-body approaches, qigong tends to show its benefits over weeks and months rather than overnight. Many women find that regular practice gives them a greater sense of control over their symptoms, which in itself reduces the anxiety that can amplify hot flashes.
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