Hormone therapy after menopause may not be necessary or appropriate for many women. However, hot flushes can still be bothersome. To address this problem, Professor Robert Freedman of Wayne State University in Detroit demonstrated that a non-pharmacological method could help women to control their hot flushes. 

The basis of the treatment is a slow controlled diaphragmatic breathing technique or "paced respiration".

To develop this skill you need to find a quiet, private place where you can sit and practice without distraction.

• Diaphragmatic breathing involves keeping the rib cage still and inhaling and exhaling by using your stomach muscles (distending and retracting the abdominal muscles), which results in the diaphragm moving up and down.
• Without moving your ribcage, inhale for 5 seconds and then exhale over 5 seconds.
• The technique Professor Freedman studied in his research involves practicing every morning and every evening for 15 minutes, using a pattern of 5 second inhale and 5 second exhale.

Once you are accustomed to the technique you can put it to use. As soon as you feel a flush developing you start the paced breathing and continue until you feel the experience has passed. 

This technique may be useful for women who are troubled by sleep disturbances as a result of waking from flushes, but obviously will not be able to prevent a hot flush from coming on in their sleep...

Two small placebo controlled trials have now shown this to be an effective way of managing flushes with hot flush frequency being reduced on average by 50 to 60 per cent with this technique.

Why this technique works is not understood, but it is certainly worth a try.

Content updated 18 October 2011