Breath and Women's Hormones
Understanding the Relationship Between Breathing, the Menstrual Cycle and Hormonal Health
Women's hormones influence far more than reproductive health.
Throughout the menstrual cycle, pregnancy, postpartum and menopause, fluctuations in hormones can affect mood, energy, sleep, body temperature, pain perception and even the way we breathe.
At the same time, breathing isn't simply something that responds to these hormonal changes. The way we breathe can also influence our nervous system, our stress response and how we experience different stages of life.
While breathing won't change hormone levels or "balance hormones" as is sometimes claimed online, developing healthy breathing habits may help support the body's ability to adapt to the physical and emotional changes that accompany hormonal fluctuations.
Let's explore what current evidence tells us.
Hormones Influence More Than We Realise
Throughout the menstrual cycle, levels of oestrogen and progesterone rise and fall naturally.
These changes influence many systems throughout the body, including:
Breathing
Body temperature
Heart rate
Sleep
Energy levels
Mood
Exercise tolerance
Stress responsiveness
Many women notice these changes intuitively long before they understand why they're happening.
How Hormones Can Affect Breathing
One of the best-known hormonal influences on breathing occurs after ovulation.
During the luteal phase (the second half of the menstrual cycle), progesterone rises.
Progesterone acts as a respiratory stimulant, meaning it encourages the brain to increase breathing.
As a result, many women naturally breathe:
Slightly faster
Slightly deeper
With a greater awareness of their breathing
This is a normal physiological response.
For some women, however, these changes may contribute to sensations of breathlessness, increased anxiety or feeling like they "can't quite get a satisfying breath."
Understanding that these changes are often hormonally influenced can be reassuring.
Stress, Hormones and the Nervous System
Hormonal changes don't occur in isolation.
They interact continuously with the nervous system.
Periods of high stress may increase sympathetic nervous system activity, which often leads to:
Faster breathing
Upper chest breathing
Increased muscle tension
Poorer sleep
Feeling more reactive
For some women, hormonal fluctuations can make the nervous system feel more sensitive during certain stages of the menstrual cycle.
While breathing won't eliminate these hormonal changes, slower, comfortable breathing may help support parasympathetic nervous system activity, helping the body recover from periods of stress.
Breathing Across Different Life Stages
During the Menstrual Cycle
Some women notice changes in breathing, energy and exercise tolerance across different phases of the cycle.
Rather than expecting your body to perform identically every day, it can be helpful to work with these natural fluctuations.
On days where energy feels lower, gentle breathing practices may support relaxation and recovery.
During Pregnancy
As pregnancy progresses, the growing uterus reduces the amount of space available for the diaphragm to move.
Many women notice:
Feeling short of breath
Breathing becoming more noticeable
Increased breathing effort
Learning how to breathe efficiently during pregnancy can help support relaxation, labour preparation and recovery, while recognising that breathlessness is often a normal part of the body's adaptation.
During Perimenopause and Menopause
Many women experience changes including:
Poor sleep
Increased anxiety
Hot flushes
Night sweats
Fatigue
These symptoms are influenced by many factors, including hormonal changes.
While breathing isn't a treatment for menopause, evidence suggests that slow breathing practices may help some women feel calmer, improve perceived stress and support relaxation.
Can Breathing Help with PMS?
Premenstrual symptoms vary enormously between women.
Some experience:
Mood changes
Irritability
Fatigue
Poor sleep
Increased stress
Heightened emotional sensitivity
Breathing exercises won't remove PMS.
However, breathing practices that encourage relaxation may help some women manage stress and feel better able to cope with symptoms.
It's important to remember that breathing should complement—not replace—appropriate medical care where needed.
Functional Breathing Matters Every Day
One of the biggest misconceptions is that breathing exercises are only useful when symptoms appear.
In reality, developing healthy breathing habits every day provides the foundation.
Functional breathing focuses on breathing that is:
Through the nose where comfortable
Quiet
Relaxed
Efficient
Appropriate for your body's needs
These habits support breathing long before periods of stress or hormonal change occur.
Simple Breathing Practices to Explore
Rather than searching for complicated techniques, start with the basics.
1. Notice Your Breathing
Several times each day ask yourself:
Am I breathing through my nose?
Does my breathing feel rushed?
Can I soften my shoulders?
Am I breathing more than I need to?
Awareness is often the first step.
2. Slow Your Breathing
Allow your breathing to gradually become slower and quieter.
There's no need to force deep breaths.
Gentle breathing is often more effective.
3. Lengthen Your Exhale
If comfortable, try:
Inhale for 4 seconds
Exhale for 6 seconds
This gentle shift may help support relaxation before sleep or during times of increased stress.
4. Match Your Breathing to Your Day
Some days call for recovery.
Others require performance.
Healthy breathing is adaptable rather than rigid.
Learning when to slow down and when to allow breathing to naturally increase is part of developing breathing awareness.
When to Seek Professional Advice
Persistent symptoms such as:
Ongoing shortness of breath
Heavy menstrual bleeding
Severe pelvic pain
Persistent anxiety
Sleep disturbances
Significant changes to your menstrual cycle
should always be discussed with your GP or an appropriately qualified healthcare professional.
Breathing education should complement appropriate medical care—not replace it.
How The Guided Breath Can Help
At The Guided Breath, I take an individualised, evidence-informed approach to breathing education.
Every woman experiences hormonal changes differently.
Rather than offering one-size-fits-all breathing exercises, sessions begin by understanding your breathing patterns, health history, lifestyle and goals.
Whether you're navigating stress, pregnancy, perimenopause, improving sleep or simply wanting to better understand your breathing, my aim is to provide practical breathing strategies you can confidently use in everyday life.
Key Takeaways
Hormonal changes can naturally influence breathing patterns throughout life.
Progesterone increases breathing drive during parts of the menstrual cycle.
Stress and hormonal changes both influence the nervous system and breathing.
Functional breathing habits provide a strong foundation throughout every stage of life.
Slow, comfortable breathing may support relaxation and recovery but should not be viewed as a treatment for hormonal conditions.
Persistent or concerning symptoms should always be assessed by a qualified healthcare professional.
References
Brar, T. K., Singh, K. D., & Kumar, A. (2015). Effect of different phases of menstrual cycle on respiratory parameters in healthy young women. Journal of Clinical and Diagnostic Research, 9(10), CC01–CC04.
Behan, M., & Wenninger, J. M. (2008). Sex steroidal hormones and respiratory control. Respiratory Physiology & Neurobiology, 164(1–2), 213–221.
Russo, M. A., Santarelli, D. M., & O'Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298–309.
Laborde, S., Allen, M. S., Borges, U., et al. (2022). Effects of slow-paced breathing on stress and the autonomic nervous system: A systematic review. Psychophysiology, 59(6), e13953.
American College of Obstetricians and Gynecologists (ACOG). Clinical guidance on women's health, pregnancy and menopause.
