7 natural remedies for hot flashes to try today
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Looking for some natural remedies for your hot flashes? Here are 7 calming tips to ease the heat, from mindfulness and meditation to practical cooling tricks.
You’re going about your day, minding your own business, when a sudden rush of heat sweeps through you. Your skin prickles, you start to sweat, and a wave of panic hits as you realize you can’t stop what’s coming. That’s a hot flash — an uncomfortable but normal part of perimenopause or menopause, driven by hormonal shifts that throw your internal thermostat off balance.
They’re brief, but they can be incredibly disruptive, leaving many people searching for relief. That’s why natural remedies for hot flashes—especially mindfulness and meditation—have become go-to tools for managing the intensity.
If you’re looking to navigate hot flashes with more ease and a greater sense of control, here are some mindfulness-based techniques that can help.
What is a hot flash?
A hot flash is a sudden, often intense feeling of warmth that spreads across your face, neck, or chest — sometimes followed by sweating, flushing, or a rapid heartbeat. It can last anywhere from a few seconds to several minutes, leaving you feeling overheated one moment and cold the next.
Hot flashes happen most often during perimenopause and menopause, when estrogen levels naturally drop. This hormonal change affects the hypothalamus, the part of your brain that regulates body temperature. When estrogen dips, your hypothalamus becomes more sensitive and can misread your normal body temperature as “too hot,” triggering your blood vessels to widen and your sweat glands to kick in. Essentially, your body’s built-in cooling system turns on for no real reason.
You might notice certain things make them worse, such as stress, caffeine, spicy foods, alcohol, or even just warmer weather. And while hot flashes aren’t dangerous, they can interrupt sleep, make concentration difficult, and negatively impact your confidence, especially because they happen at unpredictable times. Fortunately, mindfulness and meditation can help.
Read more: Yoga for menopause: 10 calming practices that can help
Can mindfulness and meditation help during hot flashes?
Yes. Mindfulness and meditation won’t stop hot flashes, but they can help you stay calm and steady when one strikes. Clinically, mindfulness-based stress reduction (MBSR) programs have been shown to reduce how distressing hot flashes feel, helping people experience them with less anxiety and frustration.
When your body overheats, your nervous system reacts as though you’re under threat. Your heart races, your breathing quickens, and the experience can feel intense. Mindfulness interrupts that loop. By practicing awareness, you’re teaching your brain to recognize that a hot flash doesn’t mean you’re in danger.
Meditation deepens that same skill over time. It helps regulate your stress hormones, improves sleep, and strengthens your ability to observe sensations without reacting to them. Together, mindfulness and meditation build a kind of inner steadiness — so even when the heat comes, you can move through it with greater ease.
7 natural remedies for getting through hot flashes
Hot flashes can be unpredictable, but they don’t have to leave you feeling helpless. These seven natural remedies blend mindful awareness with practical cooling strategies, giving you simple tools for relief in the moment and over time.
1. Practice mindful breathing in the moment
Your breath is one of the quickest ways to calm your nervous system during a hot flash. When you feel one coming on, focus on steady, slow breathing. It can lower your heart rate and reduce the sense of panic that often makes a flash feel worse.
Try this:
Inhale slowly through your nose for four seconds.
Pause briefly, then exhale through your mouth for six seconds.
Feel the coolness of the air as you breathe out.
Soften your shoulders and jaw as you continue.
Even one minute of this intentional breathing can help your body settle and your mind regain balance. Picture each exhale as a small release of heat leaving your body.
2. Use short, targeted mindfulness exercises
When a flash begins, your instinct may be to tense or push it away, but mindfulness can help you stay grounded. By calmly observing the sensations, you reduce the emotional intensity of the moment.
Try this simple awareness practice:
Silently name what’s happening: “Warmth in my chest,” “tingling in my neck.”
Shift your attention to something neutral, like your feet on the floor or your hands resting in your lap.
Feel the air on your skin without judgment.
If your mind drifts, bring it gently back to your breath.
These micro-mindfulness moments train your body to respond with calm rather than alarm, making each flash feel less overwhelming over time.
3. Meditate regularly to build long-term calm
A consistent meditation practice helps your nervous system recover faster from stress, which can make hot flashes feel less intense overall. You don’t need long sessions — just a few quiet minutes each day can make a difference.
Start small:
Find a comfortable spot and close your eyes or soften your gaze.
Focus on your breath or a guided meditation for relaxation.
If your mind wanders, notice it and gently return to your focus point.
End with a slow exhale and a reminder that your body knows how to steady itself.
Regular meditation is all about building resilience. The more you practice, the easier it becomes to stay composed when discomfort arises.
💙 Mindfulness for Beginners is a 30-day program for anyone looking to start a meditation practice.
4. Dress in breathable layers and create a cooling routine
Hot flashes often strike without warning, so being prepared makes a big difference. Lightweight, breathable fabrics like cotton or bamboo wick away moisture and make it easy to adjust your temperature quickly.
How to try it:
Layer loose clothing so you can remove a top piece when you feel warmth coming on.
Keep a small handheld fan, facial mist, or cold water spray nearby.
Use moisture-wicking sheets and a cooling pillow insert to prevent night sweats from waking you up.
Having a simple, repeatable routine—like opening a window or using a cool cloth on your neck—adds predictability to an unpredictable symptom.
5. Track your triggers and patterns
Hot flashes often have patterns or triggers, even if they seem random at first. Common ones include caffeine, alcohol, spicy food, sugar, hot rooms, and emotional stress.
Try this:
Keep a short log for one to two weeks noting when flashes happen and what preceded them.
Look for patterns — maybe it’s that second cup of coffee or your happy hour drink.
Experiment by adjusting one factor at a time and see how your body responds.
Recognizing your body’s rhythms can give you a sense of control and help you make small, meaningful changes that ease symptoms.
6. Move your body and support your sleep
Regular, moderate exercise—like walking, yoga, or swimming—can help regulate your body temperature and reduce overall stress levels. It also supports sleep, which hot flashes often disrupt.
Here’s some practical guidance:
Aim for 20–30 minutes of movement most days.
Try gentle yoga or stretching before bed to help lower your core temperature and calm your nervous system.
Keep your bedroom cool (around 65°F / 18°C is ideal) and use layered bedding so you can adjust easily during the night.
You don’t need to do an intense workout — consistency matters more than anything.
💙 Need a little guidance? Try Mel Mah’s Mindful Movement session on the Calm app.
7. Practice mindful recovery after a hot flash
Once the heat subsides, your body often shifts into a “cool-down crash”— chills, fatigue, or emotional drop-off. This is a good time to practice mindful recovery.
Try this:
Take a few slow breaths and notice any sensations of coolness or relief.
Acknowledge what just happened: “That was a hot flash. It’s passed.”
Drink a small glass of water to rehydrate.
If you can, give yourself a brief moment of gratitude — your body just handled another wave.
That short pause helps your nervous system reset before you jump back into your day. Over time, this simple recovery ritual reinforces calm.
Read more: Here’s what you need to know about menopause and sleep
Natural remedies for hot flashes FAQs
What is a hot flash, and why does it happen?
A hot flash is a sudden sensation of intense warmth that often starts in the chest or face and spreads through the upper body. It can cause sweating, flushed skin, and a rapid heartbeat, followed by a wave of coolness as your body regulates itself.
Hot flashes are most common during perimenopause and menopause, when estrogen levels decline and the hypothalamus—the brain’s temperature-control center—becomes more sensitive. This miscommunication triggers your body’s cooling system unnecessarily, even when your core temperature is normal.
Factors like stress, caffeine, or alcohol can make them more frequent or severe, but they’re a normal physiological response, not a sign that something’s wrong.
What are natural remedies for getting through a hot flash fast?
When a hot flash hits, immediate relief often comes from small, grounding actions that help your body stay cool, and your mind stay calm. Slow, deep breathing is one of the most effective quick remedies. Inhale through your nose for four seconds and exhale through your mouth for six.
Removing a layer of clothing, sipping cold water, or using a cooling spray can also help your body reset. If you can, pause what you’re doing and anchor your attention in the present moment. Mindfulness helps reduce panic, making the sensation feel less overwhelming while your body naturally returns to balance.
How can I use mindfulness when having a hot flash?
Mindfulness is a way of meeting your body’s sensations without judgment or resistance. During a hot flash, you can pause and mentally note what’s happening—“warmth in my chest,” “tingling on my neck,” “heart beating fast.”
Instead of trying to push the heat away, breathe slowly and let yourself notice how the sensation changes over time. This awareness helps reduce the brain’s alarm response, calming your nervous system and allowing the heat to pass with less distress.
Over time, practicing mindfulness during hot flashes can help you feel less controlled by them and more confident in your ability to move through discomfort with steadiness.
How do I use meditation when having a hot flash?
Meditation helps train your mind to stay calm in moments of discomfort, which makes it an effective tool for managing hot flashes. If you meditate regularly, you might find that flashes feel shorter or less intense, because your nervous system has learned to regulate more easily.
If you’re new to meditation, start with short, guided practices (5–10 minutes) focused on body awareness or breathwork. The goal isn’t to block the heat, but to soften your reaction to it, meeting each wave with curiosity rather than frustration.
When should I seek help for hot flashes?
While hot flashes are a normal part of menopause for many, it’s important to reach out to a healthcare provider if they’re severe, frequent, or interfering with your quality of life. Persistent night sweats that disrupt sleep, or flashes accompanied by chest pain, shortness of breath, or irregular bleeding, warrant medical evaluation.
You should also check in with a clinician if hot flashes start well before menopause age or if you’re taking medications or undergoing treatments (like chemotherapy) that might affect hormone levels. Relief is available—from lifestyle strategies to non-hormonal and hormonal treatments—and a professional can help you find the safest and most effective combination for your needs.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
