Valuable tips to help you get through this difficult period.
Critical days, these days, menstruation … There are a lot of options for how to call menstruation. The only thing is identical that a few days before her each of us, it seems, is restless not only in the stomach, but also in the soul.
Internal anxiety, mood swings from aggression to depression, feelings of fear, loneliness or uncontrollable appetite make the approach of these days red on the calendar not only for ourselves, but also for our environment. And the fact that during such periods it is worth giving up coffee and alcohol, drinking herbal teas, trying to walk more often in the fresh air, or just relaxing in the company of a cozy heating pad and your favorite TV series, is probably already known to each of us. But what if you can’t cope with the surging emotions? How to calm your raging feelings and yourself during PMS? Here are some surprising but powerful ways.
How to Ease PMS Symptoms: Helpful Tips
Breathing exercises
Few know that mindful breathing can help beyond contractions. For example, yogis have long recognized the calming effect of deep breaths on the body and mind. That is why breathing techniques, or pranayama, have been important elements of yogic practices for centuries and help not only to clear energy channels, but above all to concentrate and calm down the inexorable stream of thoughts. Here is one of the simplest breathing exercises available not only to sophisticated yogis.
Having taken a comfortable position for yourself, sitting with a straight back, you should close your eyes, relax your shoulders and face and concentrate on breathing.
Each breath should be stretched, counting to yourself from one to four. Then you should pause for a couple of seconds and exhale again for one-two-three-four.
To enhance the positive effect of such an exercise, to make each inhalation and exhalation deeper, the use of ujai breathing, which is common in yoga, will help. It consists in the fact that, breathing in and out, you seem to utter a long “ha” in a whisper. You can also put your palms on the side ribs. This will physically feel the expansion and contraction of the chest.
The last few breaths should be taken quickly and forcefully, exhaling still consciously and deeply through the open mouth.
5-10 cycles of this breathing will help tame the emotions during PMS.
Meditation
Sit in a comfortable position (there is a “danger” of falling asleep while lying down).
Close your eyes or look down at something in front of you.
Take several deep breaths through your nose and exhales through your open mouth.
Continuing this breathing, imagine that each time you exhale all your fears, doubts and disturbing thoughts, and as you inhale, you let in calmness and relaxation. Imaginehow calmness, like a ball of increasing size, spreads from the center of your abdomen to your ribcage, shoulders, arms and legs, right down to your fingertips. Finally, calmness reaches the head, and you imagine how hectic thoughts float away like clouds. You see them off with a smile and see a cloudless blue sky above you. Enjoy this tranquility and tranquility, feeling it with every cell.
Continue to breathe regularly and deeply. Then slowly open your eyes and you will notice that thoughts have calmed down and emotions have dulled.
Affirmations
For this exercise, you should also take a comfortable position for yourself with a straight back and, first, take several deep and conscious breaths and exhalations.
Continuing to breathe regularly, repeat short positive sentences to yourself.
“I breathe deeply and calmly.”
“I breathe in peace, and I breathe out fears and worries.”
“My body is relaxed, my thoughts are relaxed, I myself am relaxed.”
“Peace and tranquility reign in me.”
Even if you don’t feel the immediate effect, just keep repeating these affirmations (positive statements) for 5-10 minutes and breathing. Your mind and body will listen to you, and you will not notice how this simple exercise can help you relax and stop the raging stream of thoughts.
It is important to choose a quiet and cool place for all these exercises, free of external stimuli. And do not forget to smile at the end of each practice, thanking for your time.