A recent study from Tunisia, published in the February 2025 issue of Menopause, has shed light on the benefits of slow-paced breathing (SPB) for postmenopausal women. Research indicates that SPB can enhance both mental awareness, and cognitive functions and postural control, The study confirms there are in fact simple, non-pharmacological approach’s to improving quality of life during menopause.
Uderstanding Slow-Paced Breathing
Slow-paced breathing involves deliberate, deep, and rhythmic breaths. We naturally take 12-20 breaths per minute. Slower paced is typically at a rate of 5 to 7 breaths per minute. 6 breaths per minute is ideal based on other research. This technique emphasizes diaphragmatic breathing, where inhalation expands the abdomen rather than the chest, promoting relaxation and reducing stress.
The Tunisian Study: Key Findings
Conducted researchers at the University of Sfax, the study involved 34 middle-aged postmenopausal women divided into two groups: an experimental group practicing SPB and a control group watching an educational video. Assessment fore and after the intervention revealed significant improvements in the SPB group:
Cognitive Enhancements: Participants exhibited faster reaction times and increased accuracy in tasks requiring attention and executive function.
- Improved Postural Control: Notable gains were observed in balance and stability, particularly in challenging conditions such as standing on a foam surface with eyes closed.
These findings show that even a single session of SPB can yield immediate benefits in mental acuity and physical stability.
Cultural Context: Tunisa and Its People
Tunisia, located in North Africa along the Mediterranean coast, boasts a rich cultural tapestry influenced by Berber, Arab, Ottoman, and French civilizations. The Tunisian diet is generally healthy, as it follows many principles of the Mediterranean diet, which is widely recognized for its benefits in heart health, weight management, and longevity. Tunisian cuisine incorporates a variety of fresh, whole foods, healthy fats, lean proteins, and fiber-rich grains, as well as anti-inflammatory spices. The majority of Tunisiane of Arab-Berber descent, with a deep appreciation for traditions in art, music, and cuisine. This diverse heritage contributes to a unique societal perspective, blending ancient practices with modern innovations. Thus they may be fundamentally different than an American population.
Incorporating Breathwork
For all postmenopausal women seeking to enhance cognitive function and balance, SPB offers a practical solution. Regular practice can be easily grated into daily routines, providing a cost-effective and accessible means to support overall well-being during the menopausal transition. Yoga and meditative pranayama work can guide your journey into slow paced breathing.
In summary, the Tunisian study the highlightspotential of slow-paced breathing as a valuable tool for improving mental and physical health in postmenopausal women, underscoring the importance of incorporating such practices into daily life.
