Breathing techniques for PMDD are no different to breathing techniques for other people, but they're so valuable in managing many PMDD symptoms and they deserve their own space. They are not only great pattern interrupters & distractors when you need to reset, but they also do wonders for your mind & body not only in the moment but long term too. When you take time to consciously focus on your breath, you tell your brain it’s time to heal & relax. The majority of us do not breathe properly & efficiently, believe it or not yet that is a pretty major factor in keeping us alive. Like any habit, the more you practice consistently, the easier it becomes and soon you won’t even need to think about it before you do it.

Breathing techniques come in all shapes and sizes; some are easier to implement than others and different techniques are useful for different techniques, but they all have the following benefits in common:

• Improves concentration
• Increases energy
• Detoxifies and strengthens  your immune system
• Improves mental well-being
• Calms the nervous system
• Releases muscle tension
• Increases blood flow 
• Elevates digestive system
• Pain management
• Relieves stress
• Promotes calm & clarity
• Relieves anxiety & tension 

There are many breathing techniques you can try, and like any habit, it takes practice and perseverance for it to become normal. Don’t get too caught up on the details such as forcing yourself to do each technique exactly as it says on the tin; just go with the flow and soon it will become second nature.

Here are our favourite breathing techniques, all tried and tested by us, as always.

Techniques in the heat of the moment or in a crisis

Wim Hoff Method

For a new habit & long-term daily practice:

The below instructions have been extracted directly from the Wim Hof Method website. Please visit for further information about this breathing technique and other fascinating techniques Wim Hof teaches or you can buy his book - The Wim Hof Method: Activate Your Potential, Transcend Your Limits here

Wim Hof Method breathing is simple and easy — everyone can do it! Just follow the steps below. We recommend practicing right after waking, or before a meal, when your stomach is still empty. Note that WHM breathing can affect motor control and, in rare cases, lead to loss of consciousness. Always sit or lie down before practicing the techniques. Never practice while piloting a vehicle, or in or near bodies of water.

Step 1: Get Comfortable

Assume a meditation posture: sitting, lying down — whichever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction.

Step 2: 30-40 Deep Breaths

Close your eyes and try to clear your mind. Be conscious of your breath, and try to fully connect with it. Inhale deeply through the nose or mouth, and exhale unforced through the mouth. Fully inhale through the belly, then chest and then let go unforced. Repeat this 30 to 40 times in short, powerful bursts. You may experience light-headedness, and tingling sensations in your fingers and feet. These side effects are completely harmless.

Step 3: The Hold

After the last exhalation, inhale one final time, as deeply as you can. Then let the air out and stop breathing. Hold until you feel the urge to breathe again.

Step 4: Recovery Breath

When you feel the urge to breathe again, draw one big breath to fill your lungs. Feel your belly and chest expanding. When you are at full capacity, hold the breath for around 15 seconds, then let go. That completes round number one. This cycle can be repeated 3-4 times without interval. After having completed the breathing exercise, take your time to bask in the bliss. This calm state is highly conducive to meditation — don't hesitate to combine the two.

Tony Robbins Priming

Transformational Breath®

Techniques for the heat of the moment or in a crisis

The above techniques can also be adapted to calm down quickly once you've got the hang of them. But it's good to have quick, easy to access techniques you can use on a whim at a time when you need to calm down more urgently.

4-7-8 Technique

This one is easy to remember and do off the cuff without anyone even needing to notice. Don't get too caught up on the timings, 5-8-9 also works as does 3-6-7. Something is better than nothing. This is also a great one when you can't sleep.

• Inhale through the nose for 4 seconds
• Hold the breath for 7 seconds
• Exhale for 8 seconds. Ideally with conviction and energy, making a whooshing sound. But if you want to exhale naturally and calmly, it is still better than nothing
• Repeat until you feel calmer again. Four or five times should do it

Progressive Muscle Relaxation

This is a fantastic technique which focuses on muscle relaxation as well as your breath. It is also used successfully in hypnotherapy sessions to promote deeper relaxation. This is best if you can sit or lay comfortably, but it can also be used at any moment when you need to reset, such as at your desk or in a parked car.

In this exercise, we are focusing on relaxing sections of your body one at a time. You can be as detailed or as vague as you like depending on how deeply relaxed you want to be. For example, you can focus on your toes, top of your feet, arch of your feet, balls of your feet, front of the ankle, back of the ankle, calf, shin and so on. Or you could do the feet, lower legs, upper legs, abdomen, arms, shoulders etc.

1. While focusing on a section of muscles, tense them completely

2. Simultaneously take a deep breath and hold for 5 seconds while still tensing your muscles

3. Then simultaneously release your muscles and exhale

4. Repeat for all sections until you've relaxed every muscle in your body

Abdominal breathing

This can be done whenever you need to calm down quickly, but doing it 5-10 times a minute, for 5-10 minutes a day is also a beneficial habit to form. 

1. Place one hand on your chest and one hand on your abdomen

2. Take a deep breath through the nose into your diaphragm, not the chest. Inhale until you feel a slight stretching in your lungs

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