Is your Breath Contributing to your PMS???

How Your Hormones Are Impacting Your Breathing (And What to Do About It!)

Ladies, have you ever felt like your breath is a little quicker or shallower at different times of the month?

Well, you’re not imagining it! Hormones, particularly progesterone, have a direct effect on your breathing rate. If you’re feeling out of breath or more anxious around certain times of your cycle, it’s because your hormones are hard at work influencing how you breathe. But don’t worry—there are some simple breathing strategies that can help!

Progesterone: The Breathing Stimulator

Progesterone is a hormone that rises in the second half of your menstrual cycle (after ovulation and leading up to your period). Most of us know progesterone for its role in preparing the body for pregnancy, but here’s the thing: it’s also a respiratory stimulant. What does that mean for you? Well, it essentially increases your breathing rate, helping your body get more oxygen, which is great if you're pregnant or need more oxygen to support a growing baby.

But if you're not pregnant, it might leave you feeling a bit more breathless or like you’re taking more frequent, shallow breaths. This can be especially noticeable during the luteal phase (after ovulation), when progesterone levels peak. For many women, this can cause feelings of shortness of breath or an increased urge to take deeper breaths, which might even feel a little uncomfortable.

How Hormonal Changes Affect Breathing

Here’s how it works:

1. Progesterone’s Effect on the Lungs: When progesterone levels rise, your body adjusts by increasing your respiratory rate. This is part of the reason why some women feel a bit more winded, especially during physical activity or at rest.

2. Increased Oxygen Demand: With higher progesterone, your body demands more oxygen. For women who are sensitive to this hormonal shift, this can lead to faster, shallower breathing.

3. Anxiety and Stress: This increased breathing rate, especially if it’s not balanced with a relaxed exhale, can also trigger feelings of anxiety or nervousness. It might make your breathing feel shallow, fast, or even a little erratic, which just adds to those pre-period jitters!

What Can You Do About It? Breathing Strategies for Women

Now, the good news is that there are breathing strategies you can use to counteract the effects of increased progesterone and help calm your nervous system. By practicing these techniques, you can regulate your breathing and reduce any discomfort or anxiety caused by hormonal fluctuations.

Here are a few strategies that can help:

1. Coherent Breathing (aka 5-5 Breathing) This is a great method to help regulate your breathing and keep things calm. Coherent breathing encourages a balanced inhale and exhale, which is important when progesterone is making your breathing rate faster than usual.

   • How to do it: Inhale for a count of 5 seconds and then exhale for 5 seconds. Repeat for 5-10 minutes to bring your breathing rate back into a more balanced rhythm.

   
   

2. Box Breathing (4-4-4-4 Method) If you’re feeling particularly anxious or like you can’t catch your breath, box breathing is a great technique to calm your nervous system and bring you back into balance.

   • How to do it: Inhale for 4 seconds, hold the breath for 4 seconds, exhale for 4 seconds, and hold the exhale for 4 seconds. Repeat for several rounds, focusing on keeping each part of the breath equal in length.

   
   

Why These Breathing Techniques Work

The reason these techniques are so effective is that they focus on slowing down the breath and promoting deep, diaphragmatic breathing. This helps reduce the effects of high progesterone on your respiratory rate and restores balance to your body’s natural rhythm.

By taking slow, deep breaths, you activate your parasympathetic nervous system, also known as your “rest and digest” system. This can lower cortisol (your stress hormone) and trigger the relaxation response, making it easier to breathe calmly, reduce feelings of anxiety, and even improve your overall sleep and energy levels.

The Bottom Line

Your hormones play a huge role in how you breathe and how you feel—especially when it comes to progesterone’s respiratory-stimulating effects. By understanding how these hormonal changes affect your breathing, you can take proactive steps to manage any breathlessness or anxiety through simple breathing exercises. Practicing techniques like coherent breathing, diaphragmatic breathing, and box breathing can help you stay calm, balanced, and in control of your breath.

So next time you feel short of breath or a little more anxious around your cycle, give these breathing exercises a try. Your body will thank you for it!

If you would an individualised Breath plan or specialised hormonal support, please get in touch.