Menopause is a natural part of every woman's life – yet many know very little about it. Estimates suggest that around 13 million women in the German-speaking DACH region are currently in perimenopause or menopause. (Source: German Menopause Society / Health Knowledge Foundation). Many experience physical and emotional changes without realizing they are related to menopause, how they occur, or how they can navigate this time well.
In fact, there is much that can help women during menopause to manage potential symptoms. Alongside a healthy lifestyle, mindful practices such as sound therapy, meditation, and conscious breathing can help experience this time of transition with greater calm and confidence.
What is Menopause?
Menopause is a natural hormonal transition in a woman's life. During this phase, the body gradually adjusts its hormone production. The ovaries progressively produce less estrogen and progesterone, which leads to the gradual cessation of monthly menstruation.
However, these hormonal changes affect not only the cycle but can also influence the nervous system, sleep, mood, and many other bodily functions.
The entire menopausal period is divided into four hormonal phases:
-
Premenopause – the time before hormonal changes begin
-
Perimenopause – the transition phase, often starting in the early 40s
-
Menopause – the final menstrual period
-
Postmenopause – the years following
The entire transition can even take several years – very often stretching over seven to ten years.
Although menopause is much better researched today than it was a few years ago, many open questions remain. Why some women experience hardly any symptoms while others are severely affected for years is still not fully understood today.
What Symptoms Occur During Menopause?
Every woman experiences menopause very differently and individually, as the drop in hormones varies from person to person. Some notice hardly any changes compared to before, while others suffer from severe discomfort. Additionally, lifestyle, genetics, and general well-being play a crucial role.
Among the most common symptoms during menopause are:
-
Hot flashes
-
Sleep disorders
-
Concentration and memory issues
-
Mood swings
-
Inner restlessness or anxiety
-
Palpitations
-
Muscle and joint discomfort
-
Weight gain
-
Hair loss
Many of these symptoms may be related to the nervous system becoming more sensitive to stress due to hormonal changes.
Why we should talk more about menopause
Although every woman goes through this phase of life, many feel alone with their questions and discomfort. Usually, we only talk about and look into menopause once the symptoms have already appeared. Greater awareness and knowledge can help prepare for this stage of life, better understand the changes, and foster a more empathetic approach toward one another.
Having more awareness and knowledge about menopause doesn't just help women themselves – it also enables partners, families, and the workplace to be more understanding and support the woman during this phase.
What helps women during menopause?
There is no single solution that applies to every woman. A healthy lifestyle with a balanced diet, regular exercise, periods of relaxation, and herbal remedies can help guide you through this time.
Some women also consider medically prescribed hormone replacement therapy for more severe issues. Because menopause is a natural phase of life and symptoms can also be influenced by stress, lack of sleep, or other factors, an individualized approach is especially important. Therefore, whether hormone therapy is appropriate should be decided together with a doctor – based on personal symptoms, health status, and a careful benefit-risk assessment.
Often, it is the combination of different measures that women find comforting.
These things can help during menopause:
-
Regular exercise
-
A balanced diet
-
Sufficient sleep and rest
-
Avoiding triggers such as alcohol, nicotine, or spicy food
-
Using herbal ingredients
-
Mindful breathing exercises
-
Meditation and mindfulness
-
Moments of relaxation with sound and singing bowls
Methods that calm the nervous system, in particular, can help restore a greater sense of inner balance.
How do yoga and meditation help during menopause?
Yoga and meditation can help bring your entire system back into balance during menopause. A mindful asana practice can release tension, strengthen your body awareness, and make you more sensitive to your needs. There are even special yoga styles, such as hormone yoga, designed to gently balance hormone levels through dynamic movements, breathing techniques, and targeted activation of the glands.
Meditation can support women during menopause by helping them find greater inner peace and better cope with stress. Studies show that regular mindfulness and meditation exercises promote well-being and can have a positive effect on sleep and how you manage hot flashes. Just a few minutes of conscious rest a day can help you relax your nervous system and find more balance in everyday life.
How singing bowls can help during menopause
As estrogen levels drop, regulatory processes in the nervous system also change. This can cause women to feel stressed more quickly, experience more restless sleep, or feel hot flashes and inner restlessness more intensely.
Singing Bowls can be a valuable support for you during menopause. The gentle vibrations can have a balancing effect on the autonomic nervous system and invite you to let go of everyday life for a moment and arrive back in your own body. This can lead to less stress, better sleep, and greater well-being.
Some studies also suggest that the vibrations of the Singing Bowls can reduce tension and anxiety as well as improve sleep and well-being. In addition, there are promising indications that meditation or mindfulness exercises help women cope better with menopausal symptoms.
Note: Singing Bowls do not replace medical treatment, but they can be a useful complement and help you regularly integrate conscious moments of rest into your daily life.
Sound Exercise: Trusting Change
Menopause is a time of transition. Like a caterpillar transforming into a butterfly, your body is changing—and with it, new strengths, experiences, and perspectives can grow.
Here is how it works:
-
Cut a small butterfly out of a piece of paper. Write a word on it that you want to guide you—for example, Trust, Serenity, or Ease.
-
Place the butterfly next to your Singing Bowl and take a moment to look at it consciously.
-
Gently strike the Singing Bowl. As the sound rings out, imagine the butterfly opening its wings and something unfolding within you with every note.
-
Then take the butterfly in your hand or place it on your heart and speak slowly:
“I trust my path. I open myself to change. With every step, I discover my new strength.”
Afterwards, remain in silence for a moment and notice what arises within you.
Did you know: Male Menopause
Men also experience hormonal changes as they age. However, these usually occur more slowly and less pronounced than in women and are often referred to as andropause or male menopause. This transition in men can lead to fatigue, a declining libido, erection problems, and mood swings.
Conclusion: Menopause in Women
Menopause brings changes—physical, emotional, and hormonal. The better you and those around you understand what is happening during this phase of life, the easier it is to treat each other with care and understanding. Alongside exercise, a healthy diet, and herbal remedies, Singing Bowls can also be a valuable support. This way, you can experience this time of transition less as a loss and more as the beginning of a new chapter in life.
Important Studies on Menopause and What Helps
AWMF S3 Guideline: Peri- and Postmenopause – Diagnostics and Interventions (medical gold standard in Germany)
https://register.awmf.org/de/leitlinien/detail/015-062
German Menopause Society (well-founded information on menopause, symptoms, and therapy)
https://www.menopause-gesellschaft.de
Stiftung Gesundheitswissen – Menopause (understandable information and statistics)
https://www.stiftung-gesundheitswissen.de
Goldsby et al. (2017): Effects of Singing Bowl Meditation on Mood, Tension, and Well-being (positive effects of Singing Bowls on stress, tension, and well-being)
https://journals.sagepub.com/doi/10.1177/2515690X17715437
Carmody et al. (2011): Mindfulness-Based Stress Reduction for Perimenopausal and Early Postmenopausal Women (mindfulness can improve coping with hot flashes and stress)
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1108761
Goyal et al. (2014): Meditation Programs for Psychological Stress and Well-being (meta-analysis on meditation and stress reduction)
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754
Cramer et al. (2018): Yoga for Menopausal Symptoms – A Systematic Review and Meta-analysis (yoga can positively influence symptoms like sleep problems and psychological well-being)
https://pubmed.ncbi.nlm.nih.gov/29452911/
The Menopause Society (formerly North American Menopause Society, NAMS) (international professional association with evidence-based recommendations)
https://menopause.org
You can also find many scientific findings and studies on the effects of singing bowls on our website and at the International Association for Sound Massage Therapy.