"Stress affects the area of the brain that regulates body temperature," Dr. Sood says, "so it's no wonder that tension can worsen menopausal symptoms such as hot flashes, night sweats and related sleep disturbances." Her prescription: "paced respiration," or mindful deep breathing.
The steps are simple: Slowly inhale through your nose, visualizing the breath expanding your lungs and pushing down your diaphragm. Hold the breath for two or three seconds, and then exhale slowly and fully, visualizing first your lungs, and then your abdomen, emptying of air. Repeat, allowing your breath to slow to five or six cycles per minute. Try this for 10 minutes before bed and whenever you feel tense.