Are you searching for proven, natural relief from your menopausal hot flashes and night sweats and the irritability that they can cause? Smile, speedy relief is here! Back in 1975, Dr. Herbert Benson found what he called “The Relaxation Response”. The best portion of the study in my view is that his technique is a proven natural solution.
Dr. Benson was a forward thinking man! And what I love most is that Dr. Benson’s technique is precisely the same as the deep relaxation at the end of a Hatha Yoga class (Yoga Nidra), possibly ol’ Doc Benson was a Yogi! I would like to teach you the way you can do this right now, so lie down on your back on the ground and put a pillow or folded blanket under your knees so that your spine is in a great neutral position and there isn’t any strain on your lower spine.
While you’re preparing your body for deep relaxation, choose a mantra which you need to use for this exercise. A mantra is a word or phrase that you repeat over and over. Many people like to use the term peace or joy. Chose something which resonates with you and makes you feel great, feel serene, or makes you smile.
We’ll start by tensing and releasing all of the muscles in the body starting with your feet and toes, legs, then head to abs and buttocks, palms and hands, arms, shoulders, neck, face and head. Work your way up gradually 1 muscle group at a time. Inhale as you stressed each pair of muscles, hold the breath and the strain for a couple of seconds, then open your mouth, let all of the air out, and relaxing those muscles before moving to the next section.
When you’ve finished tensing and releasing, assess your body and make any last minute adjustments so you are completely comfortable. If the back of your neck is arched, put a small pillow under your head and lengthen your neck. Your body temperature will also lower while in deep relaxation so if you’re cold, cover up with a blanket. You need to be as comfortable as you can. Now pay attention to your breathing.
Deep breathing brings extra advantages because it circulates fresh, oxygenated blood through your body that also will help alleviate your hot flashes, night sweats, nervousness, and sleeplessness. Inhale deeply and exhale slowly and keep your focus on the breath, noticing the gentle rise and fall of your chest and stomach as you breathe. After a couple of breaths, add your mantra – repeating the word again and again. Inhale and believe peace (or whatever phrase you’ve selected ) then exhale and repeat it again.
Continue breathing your mantra in and out for approximately ten minutes to begin and as time goes on and you become familiar with your deep relaxation procedure, you can work up to 20 minutes. I suggest setting a timer with a gentle bell or a buzz so you will come from the comfort softly, even in the event that you’ve fallen asleep. When you’re finished, stretch softly, then, roll into fetal position on your right side for a few breaths there until you start to open your eyes and sit up.
Make this part of your everyday routine along with your hot flashes will disappear, you’ll be cool as a cucumber, and won’t have to alter these bed sheets so often!