Let's be frank: for most women, menopause is a really an awful experience.

You have all of the discomforting symptoms, hot flashes, night sweats, insomnia, weight gain, etc.

And emotional issues alone would be enough to send most into a spin, but this coupled with the physical pains and effects make it almost unbearable at times.

The first thing you need to do is relax.

Get out your flannel pajamas.

Take deep breaths.

Calm yourself down.

High stress only increases your symptoms. Those who learn and practice deep belly breathing on a regular basis have been shown to reduce their rate of hot flashes by 50%. Fifty percent! It's worth a try at least, isn't it?

Here's how:

Make sure you're comfortable.

Surround yourself with quiet.

Breathe in slowly and deeply through your nose for five counts and expand your belly.

Breathe out slowly for five counts.

Repeat this for 15 minute sessions whenever you need to.

When hot flashes hit, practice this for at least three minutes.

Next, don't just sit there and suffer, get off the couch and stretch.

Take a walk around the block. If you're feeling adventurous, head to a yoga class or a spin class and get your heart rate up above normal.

Hot flashes and night sweats decrease for those who do. Even if you don't feel up to it, try to work your way to an exercise DVD or program on TV once or twice a week.

Daily exercise will really decrease your symptoms. And besides the menopause symptoms, 30 minutes of a medium intensity workout four to five days a week can balance out the increased risk of heart disease that is another effect of menopause.

Remember, through all of this you need to make sure that you are properly hydrated. Make sure you're drinking a lot of water.

Also, eat soy, take black cohosh, and indulge in regular aromatherapy and massage all in your pajamas and fight the effects of menopause.