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?

Methods: Studies were conducted to evaluate the efficacy of breathing techniques in treating PMS across various techniques like combined Pilates and breathing exercises thrice weekly, structured pranayama training, or app-based mindfulness sessions with guided breathing practices. Participants were assessed before and after intervention using standardized tools measuring PMS symptom severity, quality of life, cognitive performance, autonomic function, and sleep quality, with control groups or alternative interventions for comparison.^2,3,4

Results: All three interventions led to significant reductions in PMS symptom severity and improvements in quality of life. Pranayama training enhanced autonomic balance, reduced blood pressure and heart rate, and improved cognitive measures, while Pilates with breathing exercises improved sleep quality and social/emotional functioning. App-based mindfulness further reduced mood, behavioral, and physical symptoms, with benefits seen across both physical and mental health domains.

Conclusion: Breathing-based interventions, whether through structured pranayama, combined Pilates and breathing exercises, or mindfulness with guided breathing, are effective, safe, and accessible strategies for managing PMS.

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.

3. Sheerin Banu S, Jebakani DB, Sabitha P. Effect of pilates and breathing exercise on quality of life and sleep quality among medical students with premenstrual syndrome. International Journal of Reproduction, Contraception, Obstetrics and Gynecology.;12(7):2207.

1. Feula AJ, Yerrabelli D, Pal GK. Effect of pranayama on sympatho-vagal imbalance and cognitive deficit in premenstrual syndrome. Journal of Family Medicine and Primary Care. 2024 Jan 1;13(1):259-64.