Premenstrual Syndrome (PMS) is often dismissed as a purely psychological issue or something women simply have to endure. However, the symptoms of PMS (irritability, mood swings, anxiety, breast tenderness, and fatigue) are deeply rooted in the neurobiology of the menstrual cycle. Understanding what is happening in the brain and body during the luteal phase can empower women to manage their symptoms with greater compassion and efficacy.
Research demonstrates that yoga offers a potent intervention for PMS. Beyond its physical benefits, it directly targets the underlying neurochemical and hormonal shifts experienced.
The Neurochemistry of the Luteal Phase
The menstrual cycle is driven by four key hormones: follicle-stimulating hormone, luteinising hormone, oestrogen, and progesterone.
In the days before menstruation (the late luteal phase), both oestrogen and progesterone levels plummet. Oestrogen is closely linked to mood regulation, as it increases serotonin and the number of serotonin receptors in the brain. When oestrogen drops, it depletes the brain of mood-boosting chemicals, leading to irritability and low mood.
At the same time, progesterone levels fall. Progesterone helps the body make cortisol, the stress hormone. If cortisol levels are already elevated due to external stressors, the fluctuation in progesterone can cause an excess of cortisol in the body, leading to heightened stress, anxiety, and irritability.
The Role of GABA and Cortisol
Beyond oestrogen and progesterone, two other key players are involved in PMS: GABA and cortisol.
GABA: GABA is the brain’s primary inhibitory neurotransmitter. It is responsible for calming the nervous system and reducing anxiety. Dr. Chris Streeter’s research reveals that right before and during menstruation, GABA levels are lower [1]. This reduction in GABA is thought to be a major contributor to the anxiety, irritability, and mood instability experienced during PMS.
Cortisol: The HPA axis (the body’s stress response system) is highly sensitive to hormonal fluctuations. When progesterone drops, the HPA axis can lose its ability to regulate cortisol effectively, leading to higher cortisol levels. This chronic stress response can exacerbate PMS symptoms, creating a vicious cycle where stress worsens PMS, and PMS increases stress.
How Yoga Intervenes
Yoga is uniquely positioned to address both the neurochemical and physiological imbalances of PMS.
Increasing GABA: Research shows that yoga increases GABA levels. A 2010 study found that yoga practitioners had higher GABA levels than non-practitioners, and that a 12-week yoga intervention significantly improved mood and reduced anxiety [1]. By activating the parasympathetic nervous system, yoga helps to restore GABA levels, calming the overactive mind and reducing the emotional volatility of PMS.
Regulating Cortisol: The relaxation response elicited by yoga, particularly through slow, deep breathing and restorative postures, counteracts the stress response. In 1990, a study found that women who regularly elicited the relaxation response showed a 58% improvement in severe premenstrual symptoms, compared to only 17% in a charting group [2].
Physical Relief: Specific asanas can address the physical symptoms of PMS. Cobra pose has a massaging effect on the stomach, helping with cramping and bloating. Cat, Cow, and Child’s Pose help with lower backache.
Conclusion
PMS is a complex interplay of hormones, neurotransmitters, and stress responses. By understanding the neurobiology of PMS, you can approach your yoga practice with a deeper sense of purpose. Gentle, restorative asana, combined with breathwork that calms the nervous system, can raise GABA, lower cortisol, and empower you to navigate your cycle with greater ease and self-compassion.
References
[1] Streeter, C. C., Gerbarg, P. L., Brown, R. P., Scott, T. M., Nielsen, G. H., Owen, L., Sakai, O., Sneider, J. T., Nyer, M. B., & Silveri, M. M. (2020). Thalamic Gamma Aminobutyric Acid Level Changes in Major Depressive Disorder After a 12-Week Iyengar Yoga and Coherent Breathing Intervention. Journal of alternative and complementary medicine (New York, N.Y.), 26(3), 190–197. https://doi.org/10.1089/acm.2019.0234
[2] Goodale, I. L., Domar, A. D., & Benson, H. (1990). Alleviation of premenstrual syndrome symptoms with the relaxation response. Obstetrics and gynecology, 75(4), 649–655.
