What Does Menopausal Breathlessness Feel Like?
Air hunger isn’t like the breathlessness you might feel after exercise or from a known condition like asthma. This is different. It can strike when you're totally at rest — relaxing on the sofa, reading, or even getting ready for bed.
It feels like you just can’t take a satisfying, full breath — like your lungs won’t expand properly. You may find yourself trying to take a deep breath but never quite feeling like it's enough.
Why Does This Happen?
There are a few possible reasons — some directly linked to hormonal changes, and others that may need checking out by your GP. Here are the main causes:
1. Hormonal Fluctuations
Falling oestrogen levels are a key suspect. If you’re in perimenopause and notice this breathlessness just before your period, it’s likely tied to the hormonal dip that happens ahead of your bleed. These fluctuations can subtly (and sometimes not so subtly) affect your lungs.
2. Anxiety and Panic Attacks
Anxiety tends to ramp up during perimenopause and menopause — again, largely due to hormonal shifts. Panic attacks or heightened anxiety can lead to shallow breathing or even hyperventilation, making it feel impossible to catch your breath.
3. Dryness in Lung Tissue
We often hear about vaginal dryness during menopause, but did you know your lungs can be affected too? The lungs, like the mouth and bladder, are lined with mucous membranes. When oestrogen drops, these tissues can become drier and less flexible — making breathing feel more restricted.
But It’s Not Always Menopause
It’s important not to blame everything up to hormones. Breathlessness can also be a sign of other health issues, some of which may become more common during midlife:
• Heart Disease
As oestrogen declines, cardiovascular risks can increase. Breathlessness might be an early indicator of something going on with your heart — so it’s crucial to get it checked out.
• Asthma
New-onset asthma can develop during menopause, or existing asthma may become harder to control. If you have asthma already, you might notice your inhaler isn't working quite as well as it used to. Please consult your GP if you are experiencing this and let them know which stage of menopause you are in.
• Anaemia
Heavy, frequent, or prolonged periods during perimenopause can lead to iron deficiency and anaemia — another cause of breathlessness. If your periods have changed and you’re feeling unusually tired or short of breath, this could be a factor.
• Sleep Apnoea
This one is being talked about more and more. You might not notice it yourself, but if a partner has told you that you’re snoring more or even seem to stop breathing at night, it’s worth investigating. Sleep apnoea is linked with menopause and can contribute to that “can’t catch my breath” feeling during the day.
What Can You Do About It?
The good news: there are lots of practical things you can try to support your lungs and ease this breathlessness.
✅ Get Moving
Gentle exercise like walking, yoga, or swimming can do wonders for lung capacity and breathing rhythm. Anything that helps get your lungs working in a calm, controlled way can help.
✅ Breathing Exercises
Diaphragmatic breathing (also called belly breathing) is especially helpful. It encourages deeper, more efficient breaths. There are loads of free videos on YouTube to guide you — just search “breathing exercises”.
✅ Manage Stress and Anxiety
If anxiety is fuelling your breathlessness, tools like mindfulness, CBT (Cognitive Behavioural Therapy), EFT (Emotional Freedom Technique), or NLP (Neuro-Linguistic Programming) can be helpful. Calming herbs like passionflower and lemon balm may also provide gentle support.
✅ Hydration and Mucous Membrane Support
If dryness is an issue, consider Sea Buckthorn Oil — it's known for supporting mucous membrane health. And don’t forget the basics: drink plenty of water throughout the day.
✅ Use a Humidifier
Especially useful in the colder months when central heating dries out the air. A humidifier in your bedroom can make a noticeable difference.
✅ Avoid Lung Irritants
Steer clear of cigarette smoke and vaping. Artificial perfumes, chemical-heavy cleaning products, and air fresheners can also irritate sensitive lungs — consider switching to more natural options where possible.
When to See Your GP
If breathlessness is happening regularly or becoming distressing, it’s always worth getting checked by your doctor. You’ll want to rule out other causes like heart or lung conditions, anaemia, or sleep apnoea.
Let your GP know where you are in your menopause journey — this context can be really helpful in getting the right support.
Over to You
Have you experienced this kind of breathlessness during menopause or perimenopause? What helped you manage it? I’d love to hear your story — please share in the comments.
