Case Study: Breathwork for Well-Being and Menopause-Related Stress Management

How tailored breathing workshops can support women navigating menopause, enhancing well-being, reducing stress, and fostering embodied awareness of diaphragmatic breathing. Maria participated in two workshops designed to integrate scientific insight with practical techniques for everyday and stress-related breathing challenges.

The Situation

Maria attended two breathing workshops led by Steve, seeking to improve overall well-being, manage stress, and better understand how breathing could support her experience of menopause. She had prior theoretical knowledge of breathing but limited embodied awareness, particularly regarding diaphragmatic breathing. Her goal was to gain practical tools to manage physical and emotional symptoms associated with menopause, including stress, tension, and sleep disruption.

Deciding on a Protocol

The workshops were structured around two complementary approaches:

1. Nasal/diaphragmatic breathing for everyday well-being, to be integrated into daily life.

2. Deep mouth breathing interventions to reset stress or unhelpful thought patterns when needed.

Special consideration was given to menopause-specific experiences, ensuring exercises addressed changes in energy, hormone-related stress, and fluctuations in physical awareness. Personalized guidance emphasized embodied learning over purely cognitive understanding.

The Protocol

• Workshop 1: Introduced foundational diaphragmatic breathing with tactile feedback (using finger placement or props) to develop physical awareness. Timing exercises revealed individual breathing patterns, highlighting tendencies toward chest breathing. Home exercises reinforced daily practice and meditation integration.

• Workshop 2: Reviewed learnings and provided menopause-tailored guidance, helping Maria relate breathing to her own physical and emotional experiences. A ribcage strap was used to enhance diaphragm engagement. Embodiment techniques were introduced, alongside advice for practicing controlled inhalation and effortless exhalation.

Outcome

• Maria reported improved diaphragmatic awareness and felt confident integrating exercises into daily routines and meditation practice.

• Menopause-specific guidance enhanced her ability to manage stress, tension, and fluctuations in energy.

• Personalized, embodied instruction fostered both practical skill and emotional insight, resulting in a greater sense of well-being and resilience.