Hot Flushes in Menopause: Natural Ways to Stay Cool and Calm

Hot flushes…also known as hot flashes, are one of the most talked-about (and sometimes joked about) symptoms of menopause. 

But for the women experiencing them, they’re no laughing matter. Whether it’s a sudden wave of heat at work, sweating through your clothes during the night, or simply feeling uncomfortable and out of control in your own body… they can be incredibly disruptive.

But what if I told you that there are ways to work with your body, instead of battling against it?

In this blog, I’ll walk you through:

• What causes hot flushes

• Lifestyle and mindset shifts that can help

• Breathwork techniques to reduce intensity

• How to feel more in control... even when the heat rises
  

So, What Exactly Causes a Hot Flush?

Hot flushes happen due to changes in how your body regulates temperature. 

During perimenopause and menopause, estrogen levels drop, which affects the hypothalamus; your brain’s internal thermostat. As a result, your body might think it’s overheating… even when it’s not.

Cue the sweat, redness, and intense internal heat.

On top of that, other lifestyle factors; like stress, caffeine, alcohol, and hot environments, can make them worse. 

And if you’re feeling embarrassed or anxious about them, that stress can actually increase their intensity. It’s a frustrating loop.

Breathing Through the Heat: Yes, Really

Your breath is one of the most powerful tools for managing symptoms like hot flushes. When we’re stressed or anxious, we tend to breathe shallowly into the chest. This keeps us in a sympathetic “fight or flight” state, which can aggravate symptoms.

By focusing on deeper, diaphragmatic breathing, we activate the parasympathetic nervous system… aka rest and digest.

One technique I love (and teach often) is Sitali Breath, also known as the cooling breath. It’s a simple practice with a surprisingly powerful effect.

"If you can't curl your tongue, you can do this breath through pursed lips or even use a straw"

🧘‍♀️ Try this:

• Sit comfortably and stick your tongue out, curling the sides to form a straw (or lightly purse your lips if that’s not accessible)
  

• Inhale slowly through your curled tongue or pursed lips
  

• Exhale through your nose
  

• Repeat for 5–10 rounds
  

✨ You can watch my short Sitali Breath tutorial on YouTube HERE

Small Changes That Make a Big Difference

While there’s no one-size-fits-all fix, here are some tried-and-tested ways to reduce hot flush frequency and intensity:

• Dress in layers and wear breathable fabrics like cotton or bamboo
  

• Avoid known triggers like caffeine, spicy food, and alcohol (especially close to bedtime)
  

• Use cooling sprays or fans; keep one in your bag or on your nightstand
  

• Prioritise hydration and keep your blood sugar stable with balanced meals
  

• Strength training & recovery, regular strength training helps regulate hormones and improves mood, while Breathwork supports recovery and resilience
  
  

And yes, HRT (Hormone Replacement Therapy) can be a valid option for many women. If you’re curious, it’s worth speaking with a knowledgeable GP. (You can download my free guide on how to prepare for this conversation below.)

The Mindset Piece: Acceptance and Compassion

One of the most transformative things I’ve witnessed in my work is how changing our relationship with symptoms can shift the experience.

Instead of fighting the flush, what if you took a deep breath and let it pass?

What if you owned it as a “tropical moment,” as one of my former colleagues used to say? What if you offered yourself compassion rather than embarrassment?

"Menopause isn’t a flaw or a failure...it’s a transition.

When we approach it with acceptance, curiosity, and the right support, we can actually begin to thrive.

🎁 Free Resource: Could It Be Menopause?

If you’re wondering whether your symptoms could be menopause-related—or you want help preparing for a GP visit—download my free guide:

👉 Could It Be Menopause? Get the Free Guide
Includes: Menopause symptom checker and key questions to ask your GP

Final Thoughts

Hot flushes are a real challenge, but you don’t have to suffer in silence, and you certainly don’t have to just “put up with them.” With a mix of nervous system support, smart lifestyle tweaks, and a compassionate mindset, you can feel more in control again.

And remember… if you’re looking for more personalised support, my coaching offers just that. You don’t have to figure this out alone.

💌 Get in touch or book a free clarity call here → CHAT WITH CARLY