Mindfulness practices like yoga may help reduce PMS symptoms, a new study reveals.
Researchers systematically reviewed existing studies (18) on psychological and biological outcomes of mindfulness-based interventions for premenstrual syndrome (PMS) in a total of 1,080 individuals.
Nearly half of menstruating individuals worldwide experience PMS, with an estimated global prevalence of 48%.Standard treatments involving contraceptives and SSRIs come with side effects and are not necessarily effective for every individual.
According to this systematic review, practices such as mindfulness meditation, yoga, and qigong were associated with improved mood, reduced stress, and better sleep quality. Furthermore, the studies reported fewer somatic complaints, such as bloating, fatigue, and breast tenderness. These practices may offer a supplement to conventional treatments with lower risks.
The researchers suggest that this may work by lowering cortisol, which is known to worsen menstrual symptoms. Supporting adaptive responses to cycle-specific hormonal shifts by reducing inflammation and relaxing the nervous system. Inflammation can potentially worsen symptoms, so lower overall inflammatory responses can help reduce them.
The authors explain that these mindfulness practices target two interconnected physiological pathways, inflammation and stress, which are known to exacerbate symptom severity. However, this also indicates that many potential lifestyle changes targeting lower overall stress and inflammation may similarly reduce PMS symptoms.
Here is yet another study showing that contemplative practices affect not only psychology but also physiology, indicating the importance of contemplation and relaxation. Perhaps we all need to introduce these into our daily routines, maybe just 5–10 minutes a day as a supplement.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. PMS and related symptoms can vary widely in severity and may sometimes indicate other underlying health conditions, such as premenstrual dysphoric disorder (PMDD). Always consult a qualified healthcare professional before starting any new treatment, supplement, or wellness practice, or if you experience severe or disruptive menstrual symptoms.
Declaration of AI use: This article was written with the assistance of Lumo AI for grammar, spell checking, and proofreading. The author takes full responsibility for the final published text and its accuracy.
References
Walsen, S. et al. (2026). Contemplative-based interventions for premenstrual syndrome: a systematic review of psychobiological outcomes. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2026.1912206
Prevalence data: Direkvand-Moghadam, A. et al. (2014). Epidemiology of premenstrual syndrome (PMS), a systematic review and meta-analysis. Journal of Clinical and Diagnostic Research, 8(2), 106–109. https://doi.org/10.7860/JCDR/2014/8024.4021
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