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Hot-flash recovery

Breath & Flow for Hot Flash Cool-Down

This gentle session guides you through cooling breaths and fluid movements, perfect for finding calm and balance after a hot flash. It's designed to bring ease back to your body and mind, suitable for all energy levels.

15 minAll levelsEquipment: mat
60

Warm-up

  • Box Breath (seated)

    120 seconds

    Inhale for 4, hold for 4, exhale for 4, hold for 4, finding rhythm.

    Illustration of Box Breath (seated)

  • Gentle Neck Rolls

    60 seconds

    Slowly roll your chin towards one shoulder, then sweep to the other, releasing tension.

    Illustration of Gentle Neck Rolls

Main session

Cooling Flow

1 round

  • Cat-Cow (on all fours)

    5 reps

    Arch your spine with an inhale, round with an exhale, connecting breath to movement.

    0 / 5
    Illustration of Cat-Cow (on all fours)

  • Child's Pose with Arm Sweep

    60 seconds

    Rest your forehead, reach arms forward, then sweep back beside your feet for release.

    Illustration of Child's Pose with Arm Sweep

  • Seated Spinal Twist

    30 seconds

    Gently twist from your core, looking over your shoulder, without forcing anything.

    Illustration of Seated Spinal Twist

  • Legs Up the Wall (or on chair)

    180 seconds

    Support your legs to gently elevate them, encouraging calm and grounding.

    Illustration of Legs Up the Wall (or on chair)

Cool-down

  • Deep Belly Breathing

    180 seconds

    Place a hand on your belly; feel it rise and fall with each deep, calming breath.

    Illustration of Deep Belly Breathing

Tags

hot flashrecoverygentlebreathworkmindful