How to do it:

• Sit or lie down in a comfortable position.
• Close your eyes and take a deep breath in through your nose, allowing your abdomen to rise as you fill your lungs.
• Exhale slowly through your mouth, letting go of any tension.
• Repeat for a few minutes, focusing on your breath.

Benefits: Deep breathing can help relax the uterine muscles, reducing cramps and promoting relaxation.

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How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Flatten your back against the floor by tightening your abdominal muscles and tucking in your pelvis.
• Hold for a few seconds, then relax.
• Repeat 10-15 times.

Benefits: This exercise strengthens the abdominal muscles and provides relief from lower back pain often associated with menstruation.

Recommended poses:

• Child's Pose: Helps stretch the back and provides relaxation.
• Forward Bend: Stretches the back and hamstrings, offering relief from tension.
• Reclined Twist: Aids in relaxation and soothes the back.

Benefits: Yoga can help in increasing blood flow, reducing muscle tension, and promoting relaxation.

How to do it:

• Opt for a gentle walk, either outdoors or indoors.
• Maintain a steady pace, ensuring you're comfortable throughout.

Benefits: Walking can help release endorphins, the body's natural painkillers. It also promotes blood circulation, which can reduce cramps.

How to do it:

• Find a quiet space and sit or lie down comfortably.
• Listen to a guided meditation track, focusing on the voice and any accompanying sounds.
• Let go of any thoughts and immerse yourself in the experience.

Benefits: Meditation can help reduce the perception of pain and promote a sense of calm and relaxation.

How to do it:

• Start at your feet and work your way up, tensing each muscle group for a few seconds and then releasing.
• Focus on the sensation of relaxation as you release the tension.

Benefits: This exercise can help in reducing muscle tension and promoting relaxation, which can be particularly beneficial during menstruation.

While menstrual pain can be challenging, incorporating these calming exercises into your routine can offer natural relief. Remember, everyone's body is different, so it's essential to find what works best for you and consult with a healthcare professional if pain persists or intensifies.