Does Paced Breathing Help Hot Flashes and Night Sweats? What the Research Found

Paced breathing has not been shown to reduce hot flashes or night sweats, and the experts who rate the evidence do not recommend it for that purpose. It still has a small, honest role at night: it can help you relax and settle after a hot flash wakes you. That is comfort, not a fix for the flash itself.

This article covers what the trials found, what the Menopause Society recommends instead, what else can cause night sweats, and a short routine for settling back to sleep.

Does paced breathing help hot flashes?

Not according to the best trial. In 2013, researchers randomized 218 women to one of three groups for 16 weeks: paced respiration, a fast and shallow breathing control, or usual care. The women included 96 breast cancer survivors and 122 menopausal women without cancer. There were no significant differences between groups in how often hot flashes happened, how severe they were or how bothersome. Most women in the paced breathing group did not reach even a 50 percent drop in symptoms, although they could do the technique correctly and practiced daily. The authors concluded paced respiration is unlikely to provide clinical benefit (Carpenter et al., 2013).

An earlier, smaller study looked more hopeful at first. In a 9-week phase II trial, 68 of 92 women finished. Hot flashes fell 52 percent with paced breathing twice a day and 42 percent with it once a day. But they also fell 46 percent in the group that just practiced usual breathing (Sood et al., 2013). When every group improves, you cannot tell how much the breathing did, which is why trials need a comparison group. The authors called for a larger controlled trial. The larger trial described above, published the same year, found no benefit.

What do experts recommend instead?

The Menopause Society reviewed the evidence for non-hormone options in 2023. It listed paced respiration among the approaches it does not recommend, based on good, consistent evidence. It recommended cognitive behavioral therapy and clinical hypnosis, and it listed several prescription options, including some antidepressants and gabapentin. It also noted that hormone therapy remains the most effective option for many women and should be considered for those within 10 years of their final period who can use it (Shufelt et al., 2023).

The statement also placed relaxation, mindfulness and yoga among approaches it does not recommend for hot flashes, with limited or inconsistent evidence (Shufelt et al., 2023). That does not mean they cannot help you feel calmer. It means they have not been shown to reduce the flashes themselves.

None of this is advice for your situation. Your clinician can explain which options fit your health, your history and your preferences.

Are hot flashes the only cause of night sweats?

No. Menopause is one cause, but not the only one. Night sweats can also come from anxiety, some medicines (including some antidepressants, steroids and painkillers), low blood sugar, alcohol or drug use, or a harmless condition called hyperhidrosis. Sometimes the cause is unknown. A room or bed that is too warm can also make you sweat (NHS).

That is a good reason to talk to a doctor if night sweats are new or regular, instead of assuming the cause.

Can breathing still help at night?

Yes, in a limited way. Slow breathing before bed seems to help people feel they sleep better. A 2026 systematic review of 9 studies found better self-reported sleep after slow breathing before bed, while results from sleep-measuring devices were inconclusive (Eide et al., 2026). None of those studies tested women with night sweats, so this is general sleep evidence, not proof it will help you.

After a hot flash wakes you, the goal is to settle, not to fight the heat. Slow breathing gives your mind something simple to do. If you are awake for a long time, our guide to what to do when you wake at 3 a.m. has more.

A 5-minute routine to settle after waking

1. Stay still and keep the lights low. Notice that you are warm and that it will pass.
2. Adjust your comfort. Push back a layer or turn on a fan if you like. This is for comfort, not to stop the flash.
3. Breathe in gently through your nose for 4 seconds. A small, quiet breath.
4. Breathe out slowly for 6 seconds. Let your shoulders and jaw loosen.
5. Repeat for about 5 minutes. That is 6 breaths a minute. No holds.
6. Let an app count for you. If you are too warm and too awake to count, a pacer such as Breath Interval can hold 4 in and 6 out with soft chimes while you lie still with your eyes closed. It will not stop the flash. It just frees you from counting.
7. If you are still awake after 20 minutes, get up and do something quiet in dim light, then try again when sleepy.

Common mistakes

• Expecting breathing to stop the flash. The evidence says it does not. Use it to relax afterward.
• Forcing deep breaths. Big breaths can leave you dizzy and more awake. Keep them small.
• Assuming it is menopause. Medicines, anxiety, blood sugar and other causes can be involved (NHS).
• Waiting too long to ask for help. Night sweats that wake you often are worth a visit, because there are options with real evidence behind them.
• Relying on breathing for long-term sleep trouble. If poor sleep lasts for weeks, see our guide to when breathing is not enough for insomnia.

Who should be careful

• Night sweats with other symptoms: see a doctor if you also have a fever, cough, diarrhoea, or weight loss you cannot explain. See one too if night sweats are regular and wake you or worry you (NHS).
• Breast cancer survivors and anyone on hormone-blocking medicine: talk to your care team before choosing any option, since hormone therapy is not an option for some people, such as those with estrogen-dependent cancers (Shufelt et al., 2023).
• Anyone on medicines that may cause sweating: do not stop or change them yourself. A doctor can review whether a different one is possible (NHS).
• People with asthma or panic disorder: keep breathing gentle with no holds or forceful breaths.
• Anyone who feels dizzy or tingly: stop, breathe normally, and try again later with smaller breaths.