Putting the cereal in the fridge, awake at 3 am and exhausted by 3 pm? Feeling hot, but not in a good way?! Read our guide to how an ancient practice can help ease menopause symptoms…
Menopause doesn’t have to be a stressful and chaotic time of life. There are things you can do to help ease the transition. And at Thrive Journey, we are here to support you with natural and simple ways to not only navigate this stage, but feel empowered by it.
One practice which helps with a host of menopausal symptoms, including hormonal balance, stress management, joint pain and sleep, is the ancient art of Qi Gong. Qi Gong (pronounced Chee Gong) is about creating, moving and storing qi – or life force, energy or prana using movements, sequences and the breath.
In Qi Gong, it is believed that energy (qi) keeps us healthy and vibrant – when this energy becomes blocked or interrupted, it can lead to disharmony and disease within the mind and body.
In this article, we explain how and why Qi Gong for menopause can help and give you an easy five-minute practice to get you started on this holistic and healthy practice.
Understanding menopause: more than just hot flushes
Menopause (although here at Thrive Journey, we prefer to call it your Second Spring !) is defined as the time you have gone 12 consecutive months without a period. Before this time, it is perimenopause, and after this time, it is post menopause, marking the end of your reproductive cycle.
Premature menopause happens before the age of 40, early menopause occurs between 40 and 45 and the majority of women go through menopause between 45 and 55, with 51 being the average age in Australia (1) and 49 being the average age in Singapore (2).
Symptoms of menopause typically last around ten years or more. It happens as declining hormone levels – oestrogen and progesterone – lead to a reduction in the ovaries’ releasing eggs and eventually cause the menstrual cycle to end.
This erratic nature of the hormones leads to a range of potential symptoms during menopause, as the body and mind adjust. Common symptoms include hot flushes, brain fog, insomnia and sleep disturbance, anxiety, skin changes, joint pain and weight gain.
The physical and emotional rollercoaster of menopause
During menopause, there are dramatic changes to hormone levels – and the body’s attempt to find equilibrium means our body and mind will be out of whack. Emotionally, this can result in being sad or angry, having mood swings – a bit like PMS symptoms, but all the time. And physically, our body can struggle not just with issues such as hot flushes and vaginal dryness, but long-term conditions, including cardiovascular/heart conditions and osteoporosis.
Why modern medicine isn’t the only answer
Being in a state of imbalance is why a practice such as Qi Gong is so helpful, as it helps to bring us back to our equilibrium – to feel calm and grounded. Like other natural and holistic practices such as yoga, Qi Gong is a practice which is gentle, supportive and helps both mental and physical health.
What is Qi Gong? The ancient art of healing energy
Energy is one of those elusive properties. We all know when our energy is low – we feel exhausted, depressed, our posture slumps, and we just feel, well, a bit ‘blah’. Energy can also be high – and we find ourselves taking on extra projects, being busy and having difficulty slowing down and being prone to burnout.
The Traditional Chinese Medicine understanding of health believes that qi, or energy, is fundamental to life. They believe that our body is exposed to a constantly changing state – our age, the environment, the season, our nutritional intake, our emotional loading, the genetic coding, trauma, etc. And this directly affects our amount of qi, or energy, to maintain health and vitality.
Qi Gong (qi =energy; gong = create/control) involves smooth, slow movements with controlled breathing in sequences which generate, store and promote the flow of the qi.
In turn, this helps to balance hormones and release tension in the joints – it is a practice that combines movement with the breath and then times of stillness and reflection, which calms the mind.
Menopause is a transition, and hormones are in disarray, which creates energy peaks and troughs. So the practice of Qi Gong helps to stabilise mood and promote balance of energy.
Thrive Journey’s Qi Gong expert, Sarah Manning, says: “It is qi that makes everything happen – every action, change and repair. Any healing needs qi, any rebalance needs qi – so the key to rebalancing in menopause is to increase qi – and all of the practices in Qi Gong will do that.”
How Qigong promotes balance and wellbeing
Qi Gong can be done anywhere, anytime, and it needs no equipment or expense. You could do a few minutes, an hour, or more as it suits you. It is often done in a supportive, nurturing group environment, but you can also practice alone.
Qi Gong uses diaphragmatic breathing, bandhas (abdominal and pelvic locks or engagements) and focuses on the Lower Dan Tien (an energy reservoir just below the navel, which in TCM is believed to be the primary store of qi-energy and vitality for the body).
Core principles: movement, breath, and mindfulness
Qi Gong is part of the healing library of TCM – and is a holistic, whole-body approach. The focus is on the body, movements and posture, awareness of the breath and on the mind with a moving meditation component.
As Qi Gong is a holistic approach, if you do have particular menopause issues, then it is advised to see a qualified Qi Gong practitioner.
The science-backed benefits of Qigong for menopause
Research has shown that Qi Gong does have positive effects on several symptoms of menopause.
Improving sleep quality and reducing insomnia
In 2022, a study found that after doing a Qi Gong exercise program for 12 weeks, improvements were observed in sleep quality and sleep duration, anxiety and depression in postmenopausal women. (3)
Supporting bone health and preventing osteoporosis
Another study involving another 12-week Qi Gong program, in 2006, found participants had a reduction in IL-6 (a protein associated with bone loss) and the practice helped to maintain bone mass density in a group of middle-aged women. (4)
A 10-minute Qi Gong routine for menopause
Step 1: Centering and breathing
Begin in a simplified Qi Gong stance:
- Place feet together, turn toes out into a “V”, then bring heels out so feet are parallel.
- Take 60 per cent of the weight on the ball of the foot and 40 per cent on the back of the foot.
- Relax your upper body with arms hanging loose. Focus on the exhale and invite a passive inhale.
Step 2: Water (Chui) breath:
Chui is water breath – a descending, cascading and cooling breath. There is a strong and soft version; the soft version calms the mind and soothes the heart, and the stronger version focuses more on lung energy. If possible, practise for 20 minutes to bring cooling, calming energy to an overactive mind…. or you can also practise just before a big meeting, engaging with your rebellious teenager/ageing parent/condescending bureaucracy, lying awake, in a panic, or when anxious or angry!
- For soft chui breath, inhale and hold for 4 seconds. Then exhale by softly blowing out of slightly pursed lips for at least 9 seconds. Longer exhales will help you come into a state of deeper relaxation.
- For strong chui breath, inhale and hold for 4 seconds. Then exhale through pursed lips – blowing strongly and evenly for 6 seconds. Pause and hold before inhaling again.
Repeat whichever breath feels more comfortable for at least 3- 5 minutes.
Step 3: Wrist flicking to activate the meridians
Wrist or hand flicking energy (chi) flows through the body.
1: Standing in Qi Gong stance and while doing strong Chui breath
2: Two minutes each of:
- Flick the hands in a circular motion with the arms resting beside the body
- Flick the wrists with the palms facing up
- Turn the palms to face down and continue
3: Finish and stand in Qi Gong stance, noticing the tingling sensation of the qi flow in the fingers and hands. With your focus or Yi, you can draw this energy sensation up through your wrists, elbows, to the shoulders and feel the new effect in your arms.
Step 4: Gentle Flowing Movements
Turtle Shoulder rolls
To enable diaphragmatic breathing, we need to be totally relaxed in the neck and shoulders.
It also helps improve the range of movement in the shoulder joint (a ball and socket joint).
- Stand in Qi Gong stance, with the arms long and heavy beside the body. Take a breath in as you draw both your shoulders up towards your ears.
- Hold the breath for four counts, rolling the shoulders back
- Then exhale through the mouth with a slow “ha” sound and release your shoulders back to the Qi Gong stance – this is known as Wood breath and helps to release tension and stagnant energy.
- Stay standing in the relaxed Qi Gong stance and pause with the breath out, using a soft pelvic lock for a count of 4, repeat for several rounds.
Step 5: Closing and gratitude
At the end of your practice, do a few rounds of metal breath (placing the tip of the tongue behind the top two teeth and breathing in and out of the nose). This helps to bring awareness and energy inward.
In Metal breath, breathe in passively, hold for four counts, exhale for six and then hold for four. This is known as the 4:6:4 ratio breath. This also helps to facilitate the inner orbit of energy – drawing the qi up the back body and down the front body, circling the body and balancing yin and yang energy.
From here, take time to notice sensations and energy in the body.
When you are ready to finish, take a few deep breaths and a moment to feel yourself centered, calm and grounded, before returning to your day.
FAQs
Q: How long does it take to see results from Qi Gong?
A: It depends on how often you practise. Seek out a qualified and experienced Qi Gong teacher, and if you do regular classes, then you should see results straight away. The more you practise, the more benefits you will enjoy. These benefits, such as feeling calmer, more energised and feeling more in tune with your body, will help to motivate you to delve deeper into your practice.
Q: Can I do Qi Gong if I have physical limitations?
A: Yes – all you need is your breath to practice Qi Gong! The beauty of Qi gong is that it is very gentle, and with the assistance of a qualified instructor, you can adapt the movements to suit your body. You can also do the breathing practices and meditations seated.
Q: What’s the difference between Qigong and Tai Chi?
A: Qi Gong and Tai Chi both come from Chinese traditional wellness and martial arts practice and follow a specific master or school’s teachings. Tai Chi tends to have more complex physical choreography sequences. Qi Gong tends to focus on the breath more. Both help to promote energy or qi through the body and help to develop mind/body awareness.
Q: Where can I find Qi Gong classes or resources?
A: At Thrive Journey, we have live online classes where you can learn directly from our Qi Gong expert, Sarah Manning. To find out more, visit our live online classes
References:
• General references from: Chi Dynamics Instructors Training Manual 2023 – from the teachings of Grandmaster Anthony Wee.
- https://menopause.org.au/hp/information-sheets/what-is-menopause
- https://nuhsplus.edu.sg/article/breaking-down-the-mystery-of-menopause
- Carcelén-Fraile MDC, Aibar-Almazán A, Martínez-Amat A, Jiménez-García JD, Brandão-Loureiro V, García-Garro PA, Fábrega-Cuadros R, Rivas-Campo Y, Hita-Contreras F. Qigong for mental health and sleep quality in postmenopausal women: A randomized controlled trial. Medicine (Baltimore). 2022 Sep. https://pmc.ncbi.nlm.nih.gov/articles/PMC9524897/
- Chen HH, Yeh ML, Lee FY. The effects of Baduanjin qigong in the prevention of bone loss for middle-aged women. Am J Chin Med. 2006;34(5):741-7. doi: 10.1142/S0192415X06004259. PMID: 17080541. https://pubmed.ncbi.nlm.nih.gov/17080541/