Pranayama, the yogic practice of controlled breathing, can be a gentle and supportive tool during menstruation for many women. It helps alleviate common symptoms like cramps, bloating, mood swings, fatigue, and anxiety by promoting relaxation, improving circulation, and balancing hormones. However, not all pranayamas are suitable—intense or vigorous ones that involve forceful abdominal contractions or rapid breathing should be avoided to prevent aggravating discomfort or disrupting the natural downward flow of energy (apana vayu in yogic terms). Always listen to your body, consult a healthcare provider if you have conditions like heavy bleeding or endometriosis, and practice in a comfortable, seated or lying position.
Pranayamas Can Be Done During Periods
Based on expert recommendations from yoga practitioners and health sources, here are safe pranayamas to try during your period:
Ujjayi Pranayama (Victorious Breath):
This ocean-like sounding breath calms the nervous system and reduces stress. Sit comfortably, inhale deeply through your nose while slightly constricting your throat to create a soft “ha” sound, then exhale similarly. Practice for 5-10 minutes. It’s particularly helpful for emotional balance.
Anulom Vilom (Alternate Nostril Breathing):
Also known as Nadi Shodhana, this balances the left and right energy channels, easing headaches and promoting mental clarity. Close your right nostril with your thumb, inhale through the left, then switch and exhale through the right. Alternate for 5-10 rounds. It’s gentle and doesn’t strain the abdomen.
Bhramari Pranayama (Humming Bee Breath):
This vibrating hum soothes the mind and relieves tension. Inhale deeply, then exhale while making a humming sound like a bee, with fingers gently pressing on your eyes and ears. Do 5-7 rounds. It’s excellent for reducing irritability and improving sleep during periods.
Abdominal Breathing (Yogendra Pranayama No. 4 or Deep Belly Breathing):
Focus on slow, deep breaths that expand the belly on inhale and contract gently on exhale. Lie down or sit, placing a hand on your abdomen for awareness. This eases cramps by massaging internal organs and enhancing oxygenation.
Sheetali or Sitkari Pranayama (Cooling Breaths):
For Sheetali, inhale through a rolled tongue (or pursed lips if you can’t roll it); for Sitkari, inhale through clenched teeth. Both cool the body and mind, helping with hot flashes or inflammation. Practice 5-10 breaths each.
Viloma Pranayama:
A paused breathing technique done lying down in Savasana. Inhale in stages (pause midway), then exhale smoothly. It’s restorative and safe for painless periods, aiding relaxation without pressure.
Avoid pranayamas like Kapalbhati (skull-shining breath), Bhastrika (bellows breath), or any fast-paced ones, as they can increase heat, pressure, or bleeding. Start with 10-15 minutes daily, ideally in the morning or evening, and combine with yoga nidra for deeper relief.
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