The short answer
Paced breathing, slow breathing during a hot flush, was once widely recommended for menopause symptoms. But the largest trial, of 218 women, found it worked no better than fast shallow breathing or usual care. The Menopause Society now recommends against it. It is harmless if you find it calming, but it is unlikely to reduce flushes.
No good evidence
No sound human study supports the claim, or the studies that exist found no effect. How we grade
On this page
What is paced breathing for hot flushes?
Paced breathing, sometimes called paced respiration, means breathing slowly and deeply, at about six breaths a minute, at the first sign of a hot flush and as a daily practice. It was recommended for years by menopause organisations, based on a few small early studies, and it still appears in many leaflets and websites.
What the research shows
The largest and best-designed trial was published in 2013. It randomly assigned 218 women, including 96 who had had breast cancer, to one of three groups for 16 weeks: paced breathing practised daily and used during flushes, fast shallow breathing as a comparison, or usual care. The women learned the technique well and practised it, but there was no difference between the groups in how often they had flushes, how severe they were or how much they bothered them. Most women using paced breathing did not get even a 50% reduction in flushes.
In 2023, The Menopause Society (then the North American Menopause Society) reviewed the evidence for non-hormonal treatments for hot flushes. It listed paced breathing under treatments it does not recommend, with its highest level of evidence behind that judgement. It also did not recommend yoga, mindfulness or relaxation for flushes.
So we grade the evidence as none: the best trial found no effect.
What helps instead
- Hormone replacement therapy (HRT) is the most effective treatment for hot flushes and night sweats.
- Non-hormonal medicines can help if you can’t or don’t want to take HRT, for example after some breast cancers. Your GP can discuss them with you.
- Cognitive behavioural therapy (CBT) has good evidence for helping women cope with flushes, and The Menopause Society recommends it.
If slow breathing helps you feel calmer or get back to sleep after a night sweat, there is no harm in using it for that. See breathing exercises for sleep.
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Moderate
Common questions
Does paced breathing help hot flushes?
Probably not. In the largest trial, 218 women practised paced breathing every day and used it during flushes for 16 weeks. It did not reduce how often flushes happened, how bad they were or how much they bothered women, compared with fast shallow breathing or usual care.
What actually helps with hot flushes?
Hormone replacement therapy (HRT) is the most effective treatment. For women who can't or don't want to take HRT, there are non-hormonal medicines, and cognitive behavioural therapy (CBT) can help you cope with flushes. Talk to your GP about the options.
Is there any harm in trying breathing exercises for menopause symptoms?
No. If slow breathing helps you feel calmer during a flush or helps you sleep, carry on. Just don't rely on it to reduce the flushes themselves, and don't let it delay getting treatment that works.
References
- Carpenter JS et al. Paced respiration for vasomotor and other menopausal symptoms: a randomized, controlled trial. Journal of General Internal Medicine, 2013.pubmed.ncbi.nlm.nih.gov
- The 2023 nonhormone therapy position statement of The North American Menopause Society. Menopause, 2023.pubmed.ncbi.nlm.nih.gov
- NHS. Menopause: treatment.nhs.uk
First published 4 November 2026. Next review due November 2027. Spotted an error? Tell us and we'll correct it. Read our editorial policy.