RiverZen creates guided breathing programs based on scientific evidence to address a wide range of wellness concerns

RiverZen creates guided breathing programs based on scientific evidence to address a wide range of wellness concerns.

Breathing techniques: a natural solution for menstrual discomfort

For many women, the menstrual cycle brings a variety of uncomfortable symptoms such as pain, bloating, mood swings, and fatigue, often hindering daily activities. Recently, breathing exercises have gained attention as a potential remedy to alleviate these symptoms.

How breathing affects the menstrual cycle

Research indicates that different breathing techniques can vary in their effectiveness to ease menstrual symptoms. Practices like Pranayama and diaphragmatic breathing not only relax the body and mind but also improve circulation, which can significantly reduce menstrual discomfort.

Breathing exercises can serve as a practical method for managing dysmenorrhea, the painful cramps associated with menstruation. These techniques have also shown potential in balancing hormones such as estrogen and progesterone, crucial in regulating the menstrual cycle.

Benefits of breathing exercises

  1. Psychological State: By reducing symptoms like anxiety and depression, breathing exercises enhance a woman's mental state during menstruation.

  2. Stress Reduction: Chronic stress can adversely affect hormonal balance, exacerbating PMS symptoms and menstrual pain. Techniques such as yoga and diaphragmatic breathing reduce stress levels, mitigating their impact on the menstrual cycle.

  3. Improved Circulation: Diaphragmatic breathing boosts blood flow to the pelvic organs, which can help alleviate pain, spasms, and discomfort.

  4. Hormonal Balance: Some studies have suggested that breathing practices can influence hormone levels, playing a vital role in the menstrual process.

Breathing exercises to try

  • Diaphragmatic Breathing: Engages the diaphragm, the primary respiratory muscle, through deep abdominal breathing.
  • Yoga Breathing (Pranayama): Techniques such as Kapalabhati and Anuloma Viloma can relax the mind, improve circulation, and reduce menstrual pains.
  • Meditation: Focusing on breathing during meditation can lessen stress, anxiety, and improve sleep quality, positively affecting the menstrual cycle.

Getting started with breathing practices

  • Find the Right Technique: Explore various breathing and yoga techniques to discover what you enjoy and suits you best.
  • Practice Regularly: For best results, practice breathing exercises daily, even if just for a few minutes.
  • Be Patient: Immediate results may not be evident. It may take some time for your body to adapt to new breathing patterns and show improvements in menstrual symptoms.

Breathing exercises are a safe and accessible approach that can be a valuable tool for enhancing wellbeing during the menstrual cycle.


Every change is self-change

As humans, we often experience a gap between our rational intentions and our internal inclinations. When there is a misalignment, we rely on willpower to bridge the gap and achieve our desired actions.

RiverZen is here to support you on your journey