Breathing Exercises for PMS and Menstrual Cramps: Types, Benefits, and How to Practice

• Researched and written by: Dr. Akshara C H, MBBS
• Edited by: Vaibhavi Kodnani
• Medical inputs by: Dr Poonguzhali Liston, MBBS, MS OBG, FMAS, DRM, FRM, CIMP
• Medically reviewed by: Dr Yash Bahuguna, MBBS, MS, DNB, ISGE Certified Practitioner for PCOS

 

TL;DR

• Premenstrual syndrome (PMS) and menstrual pain are linked to hormonal changes and prostaglandin production during the menstrual cycle.[1,2,6]

• PMS symptoms such as irritability, brain fog, back pain, stress and anxiety often peak in the premenstrual phase, a few days before the period. They improve once menstruation begins.[1,3,4]

• Breathing techniques like deep breathing and mindful breathing can lower stress levels, support relaxation, and reduce pain perception.[7,8,9]

• Specific breathing techniques can help reduce anxiety, improve sleep, ease fatigue, and support relief from period cramps and migraines.[6,7,8,9,11].

• Simple exercises for period cramps such as box breathing, diaphragmatic breathing, and alternate nostril breathing can be practiced safely at home.[7,8,9,11].

The Science Behind PMS and Menstrual Cramps

Premenstrual syndrome (PMS) is a group of emotional and physical symptoms. They occur in the luteal and premenstrual phase, around 1–2 weeks before your period begins.[1,2] 

Common PMS symptoms include mood swings, irritability, fatigue, brain fog, breast tenderness, and changes in appetite or sleep.[2,3] Some women may also experience headaches or bloating.[4] Hormone fluctuations, particularly changes in estrogen and progesterone during this time, can contribute to these symptoms.[1,4]

Menstrual cramps, along with pain in the lower back or legs, typically begin just before or during menstruation. They occur when the uterus contracts to shed its lining. These contractions are triggered by prostaglandins, chemicals released from the uterine lining. Higher prostaglandin levels are linked to stronger cramps, increased inflammation, and greater pain sensitivity.[6] 

Research suggests that prostaglandins and inflammatory processes can cause emotional symptoms like irritability or anxiety too.[6] 

Relaxation techniques such as breathing exercises and gentle movement can relax your nervous system and support hormone balance. It can help you manage PMS symptoms and period pain in a more effective manner.[1,2,4,6]

How Breathwork Helps With PMS and Period Pain

Breathing techniques aren’t just for relaxation, they are powerful tools to help your body handle PMS and period cramps. 

When you breathe slowly and mindfully, it activates your parasympathetic nervous system, your body’s “rest and repair” mode. This helps in several ways:

• Lowers stress hormone cortisol levels, reducing anxiety, stress, and pain perception.[1,2,6,7,8] 

• Slows your heart rate, promoting calmness and improving sleep.[1,2,3,7]

• Improves oxygen flow, helping reduce physical and mental fatigue and relaxing uterine muscle cramps.[7]

• Relaxes neck and shoulder muscles, which may ease headaches or migraines.[6]

Warning: Most breathing exercises are safe, but check with your doctor before trying breathwork if you have:

• Severe asthma or uncontrolled breathing disorders

• Recent abdominal or pelvic surgery

• Severe dizziness or fainting spells

• Panic disorder triggered by focused breathing

Types of Breathing Exercises to Try For Periods

The key is to breathe slowly, deeply, and with intention. Here are some techniques you can try depending on your goal:

Box breathing (Square breathing)

A structured pattern where you inhale, hold, exhale, and hold again for equal counts.

How it helps: Box breathing is widely used for stress relief and relaxation. Research shows that it activates the parasympathetic nervous system, helping calm the body and mind.[11] While it has not been studied specifically for PMS, these calming effects may make emotional and physical PMS symptoms easier to manage.

Step-by-step guide:

• Inhale through your nose for 4 counts

• Hold for 4 counts

• Exhale slowly for 4 counts

• Hold again for 4 counts

• Repeat 4–6 cycles

Best for: Stress, irritability, and anxiety during PMS

Remember: If you feel lightheaded or uncomfortable while holding your breath, stop and return to normal breathing.

4‑7‑8 breathing

A slow breathing technique emphasizing a longer exhale.

How it helps: The 4-7-8 breathing technique focuses on long exhalation which helps relax the body and mind. It is helpful for reducing nighttime anxiety and improving sleep.[3,6,7]

Step-by-step guide:

• Inhale through your nose for 4 counts
• Hold your breath for 7 counts
• Exhale slowly through your mouth for 8 counts
• Repeat 4 times

Best for: PMS sleep problems and nighttime anxiety

Diaphragmatic breathing

Deep breathing that expands your abdomen instead of shallow chest breathing.

How it helps: Diaphragmatic breathing improves oxygenation and relaxes abdominal and pelvic muscles, easing cramps.[6,7,8] Studies show that practicing this breathing technique daily can reduce menstrual pain and stress levels.[8,9]

Step-by-step guide:

• Place one hand on your chest and one on your abdomen
• Inhale deeply through your nose and feel your abdomen rise
• Exhale slowly and feel it relax
• Continue the practice for 5–10 minutes

Best for: Menstrual pain, fatigue, and stress

Alternate nostril breathing (Anulom viloma pranayama)

A type of Yogic breathing where you alternate inhaling and exhaling through each nostril.

How it helps: Alternate nostril breathing balances your nervous system, reducing stress and emotional PMS symptoms. Studies show regular practice lowers PMS symptom severity.[7,9]

Step-by-step guide:

• Close right nostril, inhale through left
• Close left nostril, exhale through right
• Repeat the same technique for 5 minutes

Best for: Emotional PMS symptoms and mental calmness

Pursed lip breathing

Inhaling through your nose and exhaling slowly through pursed lips.

How it helps: Pursed lip breathing slows your breathing and improves oxygen flow. It is particularly helpful if you are feeling anxious or experiencing shortness of breath.[9,11]

Step-by-step guide:

• Inhale through your nose for 2 counts
• Purse your lips
• Exhale slowly for 4 counts
• Repeat for 3–5 minutes, or until your breathing feels slower and you start to feel calmer.

Best for: Anxiety, panic, or breathlessness during periods

Ujjayi pranayama (Ocean breath)

A slow breathing technique with a soft throat contraction, creating a gentle “ocean-like” sound.

How it helps: Ujjayi pranayama has been shown to enhance relaxation in the body and improve the ability to manage emotions.[12] While studies haven’t tested it specifically for PMS, its positive effects may help reduce stress, irritability, and emotional overwhelm during your period.

Step-by-step guide:

• Inhale through your nose
• Slightly constrict your throat
• Exhale slowly, making a soft sound
• Continue for several minutes

Best for: Stress, irritability, and emotional overwhelm

Bhramari pranayama (Humming bee breath)

A gentle humming while exhaling.

How it helps: Research on yogic breathing techniques like Bhramari pranayama suggests that humming and slow breathing can help activate the body’s relaxation response and lower stress.[13] Although it has not been studied specifically for PMS, reducing stress and supporting nervous system balance may help with emotional and physical symptoms.

Step-by-step guide:

• Inhale deeply
• Exhale slowly while humming
• Repeat 5–7 times

Best for: Headache, anxiety, and irritability

Berry's Tips: How to Maximize Your Breath Practice

If you’re new to breathing exercises, the following tips can help you get started and build a consistent habit.

Build a consistent routine

Practicing breathing exercises consistently can help you gain more benefits than doing it once in a while or only when period symptoms show up.[6,7,8,9,11,12,13]

If you want to introduce breathwork into your daily routine, here are some tips you may consider following:

• Start small: Commit to a daily practice of 5–10 minutes. Increase the duration of your practice when you feel more comfortable with the breathwork.

• Environmental cues: Use visual cues to practice breathing exercises. For instance, you can put sticky notes around the house. 

• Link it to another habit: Link your practice to another daily habit like brushing teeth or taking a bath. 

Set up the environment

You can enhance your practice by setting up a calming environment. Here are some ways to do that:

• Choose the right space: Ensure the space you choose for your practice is quiet, cool, and clean. 

• Minimize distractions: Keep your phone and other electronic devices away. Close the room and windows to reduce any external noise if you can. 

• Prioritise comfort: Sit on a soft Yoga mat or bed and ensure you have proper back support.

Match the breathing practice to your goal

You need not practice every single breathing technique. You can choose a type based on the symptoms you want to ease and overall health goals. 

• Stress, irritability, and anxiety: Box breathing, ocean breath

• Sleep issues: 4-7-8 breathing

• Pain and fatigue: Diaphragmatic breathing

• Emotional overwhelm or mood swings: Alternate nostril breathing

• Panic or breathlessness: Pursed lip breathing

• Headaches: Humming bee breath

Use a breathing technique device

Practicing breathing exercises for the first time can feel confusing. It’s a good idea to use a breathing technique device that helps you become more aware of your breathing and guides you throughout the practice. 

Helpful tool: You can learn more about breathing technique devices and how they support paced breathing.

Other Relaxation Techniques to Calm Your Body and Mind Throughout the Menstrual Cycle

Breathing exercises can help, but pairing them with other relaxation techniques can help your body and mind feel more balanced throughout your menstrual cycle. Here’s a guide to practical methods you can try:

Progressive muscle relaxation

Gently tensing and releasing your muscles from your feet up to your head can help release tension and make cramps feel less intense. Studies show women practicing progressive muscle relaxation regularly experienced significantly lower PMS symptoms and improved mood.[14]

How to do it:

• Lie down on your back and close your eyes if you’re comfortable with it. 

• Start by focusing on your feet. Tense the muscles for a few seconds, then release.

• Slowly move upward through your legs, abdomen, arms, shoulders, and face.

• Focus on the difference between tension and relaxation.

Mindfulness or guided meditation

Even just a few minutes of meditation each day can calm your thoughts, lower stress, and improve emotional balance.[5,8,9]

How to do it:

• Sit comfortably, close your eyes, and focus on your breath.

• Use guided meditation apps or videos if you need direction.

• If you’re getting excessive thoughts, gently bring your attention back to your breath.

Yoga

Yoga stretches help relax your pelvic and abdominal muscles, improves blood flow, and eases discomfort. Clinical trials show consistent Yoga practice can significantly reduce PMS symptoms like cramps, mood swings, and stress. [7,9,16,17]

How to do it:

Try poses that gently stretch and relax the abdomen, hips, and lower back, such as 

• Cat–Cow pose (Marjaryasana–Bitilasana)

• Child’s pose (Balasana)

• Downward-facing dog (Adho Mukha Svanasana)

• Plank pose (Phalakasana)

• Cobra pose (Bhujangasana)

• Relaxation pose (Savasana)

Hold each pose comfortably without straining. Focus on slow, deep breaths while moving.

Yoga programs studied for PMS typically involve sessions of about 40–60 minutes practiced around 3 times per week.[16,17,19]

Massage therapy

Soft massage on your lower back, abdomen, shoulders, or neck can reduce muscle tension, promote relaxation, and improve blood flow.[5,18]

How to do it:

• Use gentle, circular movements with your fingertips or palm over the lower abdomen or lower back.

• Apply light to moderate pressure that feels comfortable and relaxing.

• Massage the area slowly for 5–10 minutes, focusing on areas where you feel tightness or discomfort.

• You can also massage the neck and shoulders to help release stress and tension.

• Warm oil or lotion can help your hands move smoothly over the skin.

Music listening

Limited research shows that listening to music during your cycle can reduce PMS symptoms, menstrual pain, and stress. Listening to music can activate the brain’s reward and relaxation pathways. It may increase the release of endorphins and dopamine, which are natural chemicals that help improve mood and reduce pain perception. Music can also lower cortisol, the body’s main stress hormone, and promote relaxation by slowing heart rate and breathing. Together, these effects may help reduce stress, improve mood, and make menstrual discomfort feel more manageable.[15]

How to do it:

• Pick music that feels soothing or uplifting to you.

• Listen while resting, doing chores, or even during a gentle yoga session.

• Aim for 10-20 minutes a day for noticeable effects.

Quick tips for success

• Pick 1–2 relaxation techniques that feel easy and enjoyable and combine them with your breathing exercises.

• Make it into a daily ritual, even 5–10 minutes counts.

• Focus on consistency rather than intensity, the goal is to achieve calm and balance.

With regular practice, you may notice reduced stress, calmer mood, better sleep, and less tension in your body. It can make PMS and period discomfort feel more manageable. [5,7,8,9,11,12,13,14,15]

When Should You See a Doctor?

Breathing exercises and relaxation techniques can help with PMS and period pain. However,  they are not a replacement for medical care. You should see a doctor if:

• Your PMS symptoms or period pain do not improve with your usual self-care strategies. 

• Your PMS symptoms are worsening. 

• You feel persistent sadness, depression, or anxiety across the month.

• Your period cramps are intense enough to keep you from your daily activities.

• You have heavy or prolonged bleeding.

The Bottom Line

Breathing exercises and relaxation techniques are a safe and effective way to manage period symptoms. For some people, practicing them consistently throughout the month may help improve mood, sleep, and overall comfort during their period. However, they are not a replacement for medical care. If your symptoms are severe, persistent, or feel different from your usual pattern, it’s important to track them and speak with a doctor. 

FAQs on Breathing Practices for Periods

Can I do breathing exercises during periods?

Yes. Most breathing exercises are safe and can help reduce stress, calm your mind, and ease period cramps. They are gentle, non-invasive ways to support your body during your cycle.

What type of breathing exercise is best for PMS?

Techniques that focus on a longer exhale, such as 4-7-8 breathing or box breathing, are especially helpful. They slow your heart rate, calm anxiety, and can make it easier to fall asleep when PMS leaves you feeling restless.

Can breathing exercises help period cramps?

Absolutely. Slow, deep breathing helps activate the parasympathetic nervous system, your body’s rest and repair system. It can relax your abdominal and pelvic muscles and reduce how intensely your brain perceives pain, making cramps feel less severe.

What is the 4 7 8 rule for breathing?

It is a simple rhythm: inhale for 4 counts, hold your breath for 7 counts, then exhale slowly for 8 counts. This pattern encourages relaxation and slows your heart rate.

Does slow breathing help with cramps?

Yes. Slow breathing reduces muscle tension, eases discomfort, and helps your mind stay calm. Practicing these exercises regularly can make your periods feel more manageable and less overwhelming.

References

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3. Office on Women’s Health. Premenstrual syndrome. Accessed February 28, 2026

4. American Academy of Family Physicians. Premenstrual syndrome: treatment strategies. Accessed February 28 2026.

5. Royal College of Physicians. Premenstrual Syndrome (PMS). Accessed February 28, 2026

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14. Kırca AS, Kızılkaya T. https://www.sciencedirect.com/science/article/abs/pii/S174438812200010X Complementary Therapies in Clinical Practice. 2022 Feb 1;46:101542. 

15. Küçükkaya B, Başgöl Ş. The effect of listening to music and drawing on coping with dysmenorrhea complaints in nursing students: randomized controlled trial. BMC Women's Health. 2024 Oct 25;24(1):571.

16. Vaghela N, Mishra D, Sheth M, Dani VB. To compare the effects of aerobic exercise and yoga on Premenstrual syndrome. Journal of education and health promotion. 2019 Aug 1;8(1):199.

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