How Breathwork Can Help Improve PMS: A Breath of Relief

4 minute read

Premenstrual Syndrome (PMS) can be a challenging and disruptive part of many women's lives. The physical and emotional symptoms that often accompany PMS, such as bloating, mood swings, and cramps, can leave you feeling exhausted and irritable.

I know this feeling first hand. I struggled with my period for most of my life. Believing there was nothing I could do to alleviate the debilitating pain, fatigue, brain fog or fluctuations in mood. I thought these were just normal period symptoms, part of being a woman.

This is not the case. While PMS has been normalised, it is not normal.

There are various remedies available, one often overlooked and natural tool is breathwork. In this article, we'll explore how breathwork techniques can help improve PMS symptoms and overall well-being during this challenging time.

Understanding PMS: The Monthly Challenge

Before we delve into the benefits of breathwork, it's essential to understand PMS and its impact on women's lives. PMS typically occurs in the days leading up to menstruation (bleeding phase) and can vary widely in severity. It’s important to note, every woman’s cycle is different. I know for myself I was struggling with PMS symptoms for up to two weeks of every month. While other women I’ve worked with had symptoms ranging from 2 weeks to 2 days prior to menstruation.

Common symptoms include:

1. Mood Swings: Hormonal fluctuations can lead to irritability, anxiety, or even depression.

2. Physical Discomfort: Bloating, breast tenderness, headaches, and abdominal cramps are prevalent physical symptoms.

3. Fatigue: Many women report feeling unusually tired during PMS.

4. Sleep Disturbances: Sleep quality may suffer due to hormonal changes.

5. Food Cravings: Some women experience intense cravings, often for comfort foods.

Breathwork and PMS

Breathwork is a holistic practice that involves conscious control of your breath to improve physical, mental, and emotional well-being. When it comes to managing PMS, breathwork can be a game-changer. Here's how it can help:

1. Stress Reduction: PMS often exacerbates stress levels, making symptoms feel more severe. Breathwork techniques, such as deep diaphragmatic breathing, activate the parasympathetic nervous system—the body's "rest and digest" mode. This relaxation response helps reduce stress and anxiety, making it easier to cope with PMS symptoms.

2. Pain Management: The pain and discomfort associated with PMS, especially cramps, mat be reduced, through specific breathwork exercises. Mindful breathing can help relax tense muscles and reduce the perception of pain.

3. Mood Stabilization: Breathwork practices promote emotional balance. When mood swings are a significant part of your PMS experience, regular breathwork can help stabilize your emotions, making the emotional rollercoaster less intense.

4. Improved Sleep: Sleep disturbances are common during PMS. Mouth taping, can help induce nasal breathing which can promote better quality of sleep, activate your parasympathetic nervous system creating calm, increase gases which open up the airways and many more benefits. By calming the mind and reducing anxiety, you're more likely to enjoy restful sleep.

5. Hormonal Balance: Some breathwork techniques are believed to help balance hormones, although more research is needed in this area. This looks specifically at the link between progesterone increases in the second phase (Luteal phase) of your period and breathing. Nevertheless, the relaxation and stress-reduction benefits of breathwork can contribute to hormonal balance.

Breathwork Techniques for PMS Relief

Now that we've discussed the potential benefits of breathwork for managing PMS, let's explore some practical techniques you can try:

1. Diaphragmatic Breathing: Sit or lie down comfortably and place one hand on your chest and the other on the base of your lower ribs. Inhale through your nose, allowing your ribcage to move outwards (laterally) while keeping your chest relatively still. Exhale slowly through your mouth. Repeat for several minutes, focusing on a slow rhythm of your breath.

2. Box Breathing: Inhale for a count of four, hold for four, exhale for four, and then hold for four before repeating. This pattern can help calm your nervous system and reduce stress. Remember to keep breathing diaphragmatically as you practice this exercise.

While PMS may be a monthly challenge, you have the power to ease its impact on your life through breathwork.

By incorporating these techniques into your routine, you can reduce stress, manage pain, stabilize your mood, improve sleep, and create a sense of balance during this time. Remember that consistency is key, so practice these breathwork exercises regularly to experience their full benefits.

Find this helpful?

If you find yourself struggling with PMS symptoms and are seeking guidance on how to better navigate your monthly cycle, our program "Rock Your Rhythm," is for you. This 6-week online group program is designed to empower you with the knowledge and skills needed to effectively manage PMS symptoms and to take back control of your life. You deserve to live a life free from the stress of PMS.

Want to find out more?

Let’s jump on a call and see if this program is a good fit.