Pranayama for Women's Hormonal Health: 5 Breathing Techniques

Breath is one of the most accessible tools for supporting the nervous system, which in turn plays a role in the broader hormonal picture.

1. Nadi Shodhana (Alternate Nostril Breathing)

Traditionally used to support balance between the sympathetic and parasympathetic nervous systems — often used for stress-related cycle irregularity.

2. Bhramari (Bee Breath)

The humming vibration is associated with vagal stimulation and a sense of calm — often used for anxiety linked to PCOS and perimenopause.

3. Sitali / Sitkari (Cooling Breath)

Associated with reducing sympathetic activation — often used to support comfort during hot flashes and overheating in menopause.

4. Bhastrika (Bellows Breath)

Used within Hormone Yoga Therapy and traditionally believed to energise the practice — always practised in short, supervised rounds under proper instruction.

5. Deep Diaphragmatic Breathing

A foundation for postpartum pelvic floor recovery and everyday nervous system regulation — generally considered safe at every life stage.