"The breath is the anchor of the mind" – this is a well-known saying in yoga. This ancient wisdom gets to the heart of modern high-performance health: those who control their breath and body, manage their mood. Particularly in the late luteal phase before menstruation, when mood and energy often fluctuate, this becomes a superpower. Instead of just "enduring" the days before menstruation, this phase can be intentionally shaped – with a clear mind, stable emotions, and enhanced performance.

Menstruation follows a cyclical hormonal pattern. In the late luteal phase, Estrogenhormone that affects mood, energy, and cognition and Progesteronehormone that has a calming effect and supports sleep levels decrease. This hormonal decline can lead to Premenstrual Syndrome (PMS)combination of emotional, physical, and behavioral symptoms before menstruation for many people. Typical symptoms include irritability, fatigue, tension, and concentration problems – all of which reduce performance and well-being. Importantly, PMS is not a "character flaw," but a biological pattern that can be purposefully influenced. Physical activity, especially forms with a breath focus like yoga, directly affects the autonomic nervous system and promotes the Parasympathetic Nervous Systemthe "calming" branch of the nervous system, enhancing emotional balance and stress resilience.

Regular exercise measurably reduces PMS symptoms. In a study with women experiencing PMS, both endurance training and yoga significantly improved symptom burden; yoga showed a stronger effect on overall symptoms, while the pain reduction was similar ^[1]. For daily life, this means: those who consistently train in the two weeks before their period can significantly mitigate mood swings, inner restlessness, and the feeling of mental "friction." This positively impacts sleep quality, cognitive sharpness, and social stability – the three silent drivers of energy and high performance.

Clinical evidence centers on practice: in a randomized study, women with PMS participated three times a week for 40 minutes over four weeks, either in endurance training or yoga. Both approaches significantly reduced pain intensity and PMS scores; however, yoga had a greater effect on overall symptoms, while pain reduction did not differ between the groups ^[1]. Practical relevance: the breath and focus component of yoga seems to stabilize emotion and stress regulation particularly effectively – likely through activation of the parasympathetic nervous system and reduction of stress reactivity. Combined with moderate endurance work, a compact protocol emerges that alleviates symptoms without overburdening recovery.

- Schedule 3 sessions of 40 minutes in the late luteal phase (approximately days -14 to -1): gentle to moderate yoga or slow flows with a breath focus. Evidence: yoga reduced overall PMS symptoms more than endurance training ^[1].
- Use a 10-minute mini-session in the morning (breath guidance + light mobility) if the full session doesn’t fit. Consistency is more effective than intensity ^[1].
- Combine moderate endurance training (e.g., brisk walking or light cycling) with a short yoga cooldown phase on 1-2 days per week. Both forms improved symptoms, and yoga supports emotional stability ^[1].
- Focus on calming sequences (longer exhalation, hip openers, forward bends) on "critical days" instead of intense flows. Goal: activate the parasympathetic nervous system, not overstimulate ^[1].
- Track mood, sleep, and energy for 2 cycles before and after the sessions. Adjust the frequency: maintain the same frequency if stable; add a shorter session if mood changes ^[1].

The next stage of development will bring individualized cycle programs that adaptively couple activity, breath work, and daily condition. With better wearables and biomarkers, we will be able to precisely time yoga and endurance sessions in the future – for maximum emotional stability and sustainable performance.