The 3 steps you need to take to create a relaxation ritual for hormonal balance
If you experience PMS and others menstrual cycle issues, feel exhausted, struggle with perimenopausal symptoms such as mood swings, headaches, hot flashes, chances are your hormonal balance is off.
You are reading the right article because you are about to discover my easy 3 step method for creating a relaxation practice to boost hormonal balance so that your menstrual cycle and perimenopausal transition flow smoother and you have more energy for what you want to pursue in life.
The good news is that this method works even if you don´t have any yoga experience or you are totally new to relaxation techniques.
You should know that chronic stress has a direct effect on your menstrual cycle. You really need to sooth that nervous system in order to improve your cycle health and overall health.
1. Plan in your relaxation ritual for hormonal balance: daily, non-negotiable, sacred 10 minutes
Unfortunately relaxation doesn’t just happen by itself. And I am not talking about scrolling through your phone as a way to zone out at the end of the day.
I am talking about conscious relaxation and rest that actually helps your body and mind recover.
While the dominant hyper-productivity culture tells us we need to constantly see an added external outcome to our actions, our bodies need regular downtime for optimal functioning. Unfortunately a lot of people struggle as they miss the crucial step of planning in the time for their relaxation practice.
So, the first thing you need to do is put those 10 minutes in your daily planner. Don´t just expect to find 10 spare minutes as the day goes, it won´t happen.
You will find that this part of the process goes more smoothly if you apply these tips and tricks:
Step 1: Take a moment to look into your agenda for the next day before switching off your phone and set aside 10 minutes for your relaxation practice;
Step 2: If your schedule allows, try different times of the day and see what works best for you;
Step 3: If you have a more or less regular daily routine, try a fixed time during the day for it;
Step 4: Put an alarm on your phone 30 minutes before the fixed time so that you don´t forget about your relaxation ritual;
Step 5: When you pick up the daily rhythm, try adding an extra 10 minutes relaxation session, for example before going to bed.
Create a sacred space for your relaxation ritual. Nothing fancy, just an uncluttered piece of floor where you spread a soft blanket would do. Keep it simple and be consistent.
Once you’ve planned your relaxation practice in, then you can move on to the next step…
2. Your relaxation ritual for hormonal balance: the best yoga pose to relax
The next thing you need to do is lie down in Savasana (corpse lose), actively relax and be present.
Easier said than done you will say. Keep reading and I will give you effective tips and simple strategies you can apply to implement your relaxation ritual for hormonal balance.
When I first started with Savasana, I made some mistakes. And now that I’ve helped others, I see a lot of people have a tendency to make the same mistakes. So let me share with you the top 4 mistakes and how to avoid them:
Mistake 1: See Savasana as a waste of time.
Solution: don´t get fooled by Savasana: it is the ultimate yogic relaxation pose. You lie down still like a dead body, which might seem lazy but you are actually soothing your nervous system, reducing fatigue and restoring energy.Stay focused on your end goal and give yourself permission to experiment;
Mistake 2: Think that relaxation equals to just lying down. Lying down is not enough!
Solution: you have to actively release muscular tension for the relaxation process to unfold. At first you might not be able to relax fully your body. You might not even realise you are still holding up tension somewhere – we all do it by the way.Scan your body with your full attention and image softening the muscles sideways and downwards toward the bones.Bring the breath into the picture and use gentle exhalations to help you do that;
Mistake 3: Get frustrated when you fall asleep during relaxation.
Solution: don´t beat up yourself, that’s a good sign when you are just starting off, it means you can actually let go;
Mistake 4: Think that you will never be able to relax your mind.
Solution: your chattering mind will not let go that easily, don´t get discouraged, stay present and focused on relaxing your body to create space for a calm mind. Listen to sound of your breath and notice its flow through your body.
3. Your relaxation ritual for hormonal balance: develop a habit to relax
You’re likely to get caught in the idea that skipping one Savasana will not hurt. But dedicated practice is key. So, what you need to do is develop a habit to relax.
Practising Savasana consistently can be pretty hard in the dominant hyperactive society we live in, but think about it: it could be the only 10 minutes of daily downtime you allow yourself and you definitely need it to counteract the body’s stress response.
A healthy stress response is key to a regulated nervous system, a better hormonal balance and improved menstrual cycle health.
I still remember the times I was skipping relaxation. I would finish my yoga practice, look at the clock and tell myself I did not have an extra 10 minutes for Savasana (corpse pose). There I was, ready to jump into my next task, without allowing my body, nervous system and mind to rest and recover.
It was only when I consistently integrated a relaxation practice into my daily routine, either at the end of my yoga practice or a stand alone practice, that I experienced better body’s response to stress and better mood.
And there you have it – a simple 3 step method for creating a relaxation practice for better hormonal balance. Now that you know how to create a relaxation ritual to improve your hormonal balance and your cycle health, there’s just one thing left for you to do: take action.
So get to it, and soon you too will experience tangible improvements in your menstrual cycle health, exhaustion, perimenopausal symptoms.
Remember this is not medical advice but information and is not intended to diagnose, treat or cure. Please talk to your doctor before making any health-related decision.