Remedy 1: Deep Breathing Exercises

Remedy 1: Deep Breathing Exercises

What is it?

Deep breathing, also known as diaphragm breathing is a breathing technique in which a person takes slow, deep, and even breaths through diaphragm. This practice allows more oxygen to reach the bloodstream.

How does it work?

Deep breathing reduces stress and promotes relaxation by sending signals to the nervous system. The process involves:

1. Inhalation: You take a slow, deep breath, expanding your lungs to incorporate more oxygen.

2. Pause: After inhalation, there is a moment of stillness that lets the oxygen spread through your lungs.

3. Exhalation: Exhale slowly, a bit longer than inhalation, this engages the parasympathetic nervous system, known for its calming effect.

This practice balances the carbon dioxide and oxygen levels in the blood which ultimately results in good overall functioning of the body¹.

Helps calming down due to regulation of breathing and focus on nothing but the breathing.

What is the efficacy?

The present study is the first one worldwide to examine whether smartphone-based Mindfulness training can reduce symptoms of PMS and improve the quality of life in women with PMS.

80 Iranian women (aged 25–45) with PMS were recruited through online advertising who were randomly allocated into two groups of 40. The intervention group underwent two online introductory group sessions followed by 8 weeks of Mindfulness practice, while the control group received no intervention.

The results indicated that the smartphone-based Mindfulness training intervention could be an effective treatment modality for women with PMS symptoms².

References

1. National Cancer Institute. Deep breathing [Internet]. Bethesda (MD): National Cancer Institute; [cited 2025 Apr 23]. Available from: https://www.cancer.gov/publications/dictionaries/cancer-terms/def/deep-breathing

2. Mazaheri Asadi D, Zahedi Tajrishi K, Gharaei B. Mindfulness training intervention with the Persian version of the mindfulness training mobile app for premenstrual syndrome: a randomized controlled trial. Front Psychiatry. 2022 Jun 17;13:922360. doi: 10.3389/fpsyt.2022.922360.