Add these breathing exercises to your period toolkit

By Vivian Nunez

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Five breathing exercises to save to your phone, just in case.

Menstrual cramps can stop you in your tracks. They can make you best friends with your couch and heating pad. Some people feel them in the days leading up to their period as a part of their PMS symptoms or chronic menstrual conditions, like PCOS or endometriosis. While others experience them only once their period arrives. No matter when you start feeling the twangs of pain, it’s normal to want to find period pain relief.

Breathing exercises are one extra tool you can add to your period cramps relief toolkit. They can help relieve physical tension and support you physically and mentally through the bigger pain waves.

Since each menstrual cycle (and cramp) can feel unique, we pulled together five different breathing exercises you can turn to for menstrual pain relief. You may respond differently to each of these exercises, so try each out and determine which works best for you!

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Pair your heating pad with: Deep Belly Breathing

This one is pretty simple. Inhale gently for 5 seconds, allowing your stomach to expand outward as far as it will go, and then slowly retract it inward for a 5-second exhale. The thought of breathing into your belly may sound like the exact opposite of what you want to do when you have really bad period cramps. We get it. But belly breathing for a few minutes may actually create a clearer pathway to calmer thoughts and less tension in your abdomen on these harder days.

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Pair your heating pad with: Box Breathing

A tried and true breathing technique (and one that’s especially easy to remember) is the box breathing exercise. During this exercise, you inhale, hold, exhale, and hold all for the same amount of time. The 4-4–4-4 breath is also one of the most common breathing exercises in meditation because it helps to activate your parasympathetic nervous system, which is what you want when your body is on high alert during your period.

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Pair your heating pad with: Equal Breathing

You may feel off balance on your period, especially during those first few days when your hormones and pain all coalesce. An equal breathing exercise can help you intentionally choose balance, even if it’s just for a few seconds. Once you’re settled in a calm position, inhale for 4 seconds, hold for 2 seconds, and exhale for 4 seconds.

Pair your heating pad with: Relaxing Breathing

At night, there is nothing more calming than a relaxing breathing exercise. For this practice, you will inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. The exercise signals to your body and mind that you’re ready to relax and hopefully sink into a good night’s sleep, cramps and all.

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Pair your heating pad with: Extended Breathing

Some period cramp episodes are so powerful that they literally make you hold your breath as they pass. An extended exhale can help support you through those moments. During this exercise, inhale for 4 seconds, exhale for 6 seconds, and repeat as often as needed.

You know your body best and what a normal amount of pain is for each cycle. You can add breathing exercises to your period self-care habits while also staying curious about whether your PMS symptoms require additional support. You can turn to Calm Health’s Your Menstrual Cycle: Tools for Self-Care clinical program for more menstrual health resources too.

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Calm Health is not intended to diagnose or treat depression, anxiety, or any other mental or physical health condition. The use of Calm Health is not a substitute for care by a physician or other health care provider. Any questions that you may have regarding the diagnosis, care, or treatment of a health condition should be directed to your physician or health care provider. Calm Health is a mental wellness product.