Breathless in Midlife? The Hidden Impact of Menopause
Breathless in Midlife? The Hidden Impact of Menopause
There’s nothing like midlife and watching your daughter heading towards her mid-twenties to get you reminiscing about the good old days…
Back when my bedroom was my sanctuary (OK, still is!), I’d lie on my stomach, sipping a glass of dandelion and burdock fresh from the pop van, J-17 magazines sprawled around me, and my Walkman on full blast with my favourite 80s mixtape. Singing along without a care in the world… “Take my breath awaaaaaay…”
Did that song make it onto your mixtape too? Or were you more into trying to catch that perfect radio recording (I never did manage to get the timing right!).
Berlin’s “Take My Breath Away” is an absolute classic…I still remember it word for word. But you know what? These days, it just hits differently.
"I found myself; hands on knees out of breath, panting for no good reason"
Not too long ago, I headed out with the dog for her usual walk. Nothing fancy, just a short jog down the street…except this time, I found myself; hands on knees out of breath, panting for no good reason. Now, I’m no cardio queen, but as a strength coach, I like to think I take care of myself. So this was a bit of a shock.
It got me thinking what’s going on? (Heyyyy yaaaay yaaaay yeah yeah - OK, no more 80s song lyrics, I promise!).
Turns out, breathlessness is one of those lesser-known joys that can come with perimenopause and menopause. As someone who’s also a breathwork coach, I wanted to share what I’ve learned, so you can feel more empowered to breathe easy and understanding your choices.
Why Menopause Can Leave You Feeling Breathless
Hormonal changes during menopause don’t just cause hot flushes and mood swings, they can directly impact your lung function too.
Hormonal Shifts and Lung Health:
Oestrogen receptors aren’t only found in the ovaries; they’re in the brain, skin, and lungs too. Oestrogen supports your mood, your heart and lung health, and helps keep inflammation down.
Progesterone also plays a role by supporting your breathing muscles and a calm mood (which helps reduce anxiety). As these hormone levels drop, inflammation can rise, and lung function can start to decline; sometimes showing up as new or worsening asthma symptoms or feeling short of breath.
A 2016 study even found that lung capacity in perimenopausal and postmenopausal women declines more rapidly than from normal ageing alone.
The Psychological Impact:
It’s not just about your lungs—it’s about your mind too. Lower oestrogen can disrupt neurotransmitters, which can increase anxiety and irritability. Anxiety makes us breathe faster and more shallowly, creating a feedback loop: shallow breathing signals the brain’s fear centre (the amygdala) that something is wrong, which makes you breathe even faster. It can feel hard to break this cycle.
How to Know If It’s Happening to You
Menopause-related breathlessness can look like:
– Struggling to catch your breath, especially during exercise
– Feeling “winded” from simple activities
– Ongoing fatigue
– That nagging feeling of “air hunger”
A Quick but Important Reminder
Breathlessness can be caused by other health issues too—like asthma, COPD, lung cancer, or heart disease. If you notice:
– Chest pain
– Wheezing
– Coughing up blood
– Breathlessness with chills or fever
– Chest pain that gets worse when lying down
…seek medical help straight away.
Breathwork: Your New Secret Weapon
Breathwork can help you feel calmer, clearer, and more in control of your breath and your body.
Why it works:
– Reduces anxiety by slowing your breath and calming the amygdala
– Improves lung function by retraining your breathing muscles
– Builds awareness so you can catch changes before they escalate
Two Breathwork Techniques to Try
The Lung Stretch
– Sit or stand comfortably
– Inhale deeply through your nose into your belly, hold for a moment, then see if you can sip in a little more air
– Exhale fully and slowly
– Repeat to improve lung efficiency and start your day calm and energised
Coherence Breathing
– Inhale for 4 counts, exhale for 4 counts
– Keep going for a few rounds, extending the count if it feels good
– Use this any time you’re feeling anxious or short of breath
The Bigger Picture
Menopause is a natural part of life’s journey, but it doesn’t have to leave you breathless and flustered. With breathwork, you can create a new sense of calm and strength that supports you through this chapter and beyond.
If you’re noticing these symptoms, always check in with a healthcare professional to rule out other causes. Once you’re clear, breathwork can become a daily tool to help you feel more grounded, present, and at ease.
Curious about how breathwork could support you?
I offer 1:1 breathwork and coaching to help you navigate the changes of midlife with more ease and empowerment.
Learn more and connect with me here: carlykillen.com
Sources:
Berthon BS, Wood LG. Nutrition and respiratory health–feature review. Nutrients. 2015 Mar 5;7(3):1618-43. doi: 10.3390/nu7031618. PMID: 25751820; PMCID: PMC4377870. https://pmc.ncbi.nlm.nih.gov/articles/PMC4377870/
Tam, A., Morrish, D., Wadsworth, S. et al. The role of female hormones on lung function in chronic lung diseases. BMC Women’s Health 11, 24 (2011). https://doi.org/10.1186/1472-6874-11-24
J Allergy Clin Immunol 2008 Jan;121(1):72-80.e3. doi: 10.1016/j.jaci.2007.08.057. Epub 2007 Oct 29.
