Breathwork by Essex menopause coach at Sauna in the wild.

May 8

3 min read

A Menopause Wellness Evening I Didn’t Know I Needed

When I signed up for an evening of breathwork, saunas, and ice baths with @essexmenopausecoach, I wasn’t entirely sure what to expect. I definitely didn’t think I’d want to hit an ice bath! Especially not during menopause, when my body already feels like it’s on a rollercoaster of heat and cold most days! But I'm here to try anything I can to help menopause

sauna and ice baths, in the woods, set out ready for an evening in the essex country side — Sauna in the wild

Discovering a Menopause Wellness Experience

What unfolded was an evening of calm, connection, and surprises. A beautiful reminder of how essential it is to prioritise self-care, especially during menopause and the menopausal transition.

We began with breathwork tips and methods. Julie shared practical tips on how to use them to support us through the sauna and ice bath, and how powerful it can be during menopause. Breathwork isn’t just deep breathing; it’s a proven way to reduce cortisol (that pesky stress hormone), ease anxiety, improve sleep quality, and even help manage hot flushes and night sweats. Learning to control our breath gives us a tool we can use in any moment. Whether it's facing an ice bath or riding the wave of a hormonal mood swing.

menopause coach, siting talking about breathwork — Julie, Essex menopause coach

The Sauna: Menopausal Magic in the Heat

We moved into small groups and rotated between the wood-fired sauna and the ice bath. Vicki guided us through how to cope in the sauna and helped us through, showing us how to navigate the intense heat of the sauna. We were given felt hats to protect our hair (bonus!) and told us to pull down over our faces if needed. I usually can't tolerate saunas for long, burning nostrils and all, but this time I really enjoyed it and coped for much longer.

Saunas are more than just relaxing. They’re an incredible menopause support tool. They help with circulation, reduce joint pain (hello, menopause aches), encourage detoxification through sweating, and can help balance hormones. And that enveloping heat? It’s deeply comforting when your body feels anything but predictable during perimenopause or postmenopause.

Facing the Ice Bath (and My Face Says It All!)

Then came the ice bath. Let’s just say my face says it all (go check out the reel!)It wasn’t my favourite part, but cold water therapy has powerful menopause benefits too. It reduces inflammation, boosts mood (thank you, dopamine!), increases energy, and strengthens the immune system. For those of us in menopause, no matter the stage, it can support better focus, reduce brain fog, and even help ease fatigue. I couldn’t quite handle the frozen toes, but I watched others absolutely thrive and felt inspired, with more tips under my belt now I think I could last longer next time.

menopausal female, in ice bath — Ice bath time

Back into the sauna we went and this time it felt even better. The cold contrast made the warmth more manageable, and we could stay longer, embracing the steam and letting our bodies truly relax. My self and the others chatted menopause and symptoms whilst we were in there, had a good giggle and supported each other too.

Deep Rest Through Breathwork

We then went on to Julie for our breathwork session. Julies calm voice, slow rhythm, and grounding guidance made it easy to drop into true rest, a state that often feels elusive during menopause. Our bodies are shifting, our hormones are dancing, but deep rest is still possible. We learnt how to hold our mouths and tongues whilst breathing and relaxing and use different breath patterns to support emotional regulation and nervous system reset.

essex menopause coach guiding breathwork and relaxation — Breathwork relaxation

Campfire Conversations and Connection

The night ended around the campfire. Wrapped in blankets, sipping hot chocolate, toasting marshmallows, and sharing stories. Women of all ages and stages of the menopause journey, be it, perimenopause, surgical menopause, early menopause, and beyond; were gathered, laughing, connecting, and supporting each other. Julie offered advice and wisdom, and it felt like a safe, warm space to just be.

campfire, menopause talk around the fire — smores round a campfire

Reflections: What I Took Away from the Evening

Would I do it again?

Absolutely. Even the ice bath. (Maybe.)

This evening reminded me that the simplest tools; breath, heat, cold, connection, can be powerful allies in our menopause wellness journey. I’ve had four nights of deep, uninterrupted sleep since (something I never get), and no night sweats either. It honestly felt like a reset physically, emotionally, and hormonally.

If you’re navigating menopause and craving something that grounds you back into your body, this kind of evening might just be the pause you didn’t know you needed.

If breathwork is something you would like to know more about send Julie a message and she can help guide with her online and personal sessions.