Movement and Nervous-System Regulation for PMDD
by Camilla Brinkworth, Naturopath, PMDD Specialist & Founder of PMDD Naturopath and Camilla Clare Holistic Health
When I first began exploring how exercise could support women with PMDD, I quickly realised it wasn’t about pushing harder — it was about moving with the body, not against it. So many of my clients arrive exhausted, saying things like, “I used to feel better after workouts, but now even yoga feels overwhelming.” That’s because when the nervous system is dysregulated, what we truly need isn’t intensity — it’s attunement.
Movement, when done mindfully, is one of the most effective ways to regulate the nervous system, balance stress hormones, and reduce the emotional volatility that PMDD brings. The key is learning what kind of movement supports you best in each phase of your cycle.
Why Movement Matters in PMDD
Physical activity directly influences the HPA axis (the system governing stress response) and neurotransmitters like serotonin, dopamine, and GABA — all of which are involved in PMDD. When we move, blood flow increases, cortisol levels normalise, and our body releases calming neurochemicals that help stabilise mood.
But exercise isn’t just chemical; it’s emotional regulation in motion. Movement helps us discharge built-up tension, release stored emotions, and reconnect to our body after days of feeling trapped in our mind.
I’ve seen women transform their relationship with their body by switching from “I must work out” to “How can I move kindly today?” That shift alone can reduce nervous system stress and make a profound difference in PMDD symptoms.
Cycle-Syncing Your Movement
Our hormonal rhythms affect how we feel, think, and move. Adapting your exercise routine to your cycle — known as cycle syncing — helps prevent burnout and improves hormonal harmony.
Here’s a practical guide I often share with clients:
Follicular Phase (Days 1–14)
Oestrogen begins to rise, bringing energy and motivation. This is the best time for higher-intensity exercise — think running, strength training, cycling, or dynamic yoga. Your body can handle more stress here, and movement helps build resilience and boost serotonin.
Ovulatory Phase (Mid-Cycle)
This is your energetic peak. Many women feel confident and strong. It’s a great time for HIIT, dance, or social workouts. Movement here supports detoxification and keeps oestrogen metabolism in check.
Luteal Phase (Days 15–28)
As progesterone rises, the body naturally slows. This is when intense exercise can feel draining and even trigger PMDD symptoms if you push too hard. Focus on gentle strength work, Pilates, yoga, swimming, or walking in nature.
I often tell clients: “If your body is whispering for rest, listen — it’s part of the medicine.”
Menstrual Phase (Bleeding Days)
Energy dips further. Restorative movement like yin yoga, stretching, or mindful walking supports circulation and reduces cramping without overstimulating the nervous system.
Movement and the Nervous System
PMDD is not just hormonal — it’s neurobiological. Many women experience nervous system hypersensitivity due to chronic stress, trauma, or emotional overload. Exercise becomes a way to rewire the body’s stress response and restore balance between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) systems.
Gentle rhythmic movements such as swimming, walking, or yoga help activate the vagus nerve, which calms the body and reduces anxiety. Practices like Yoga Nidra, somatic stretching, or even slow breath-led movement can help process stored stress and build emotional resilience.
One of my clients, who experienced panic attacks before her period, began incorporating 20 minutes of mindful walking followed by Yoga Nidra each evening. Within two cycles, her sleep improved and her premenstrual anxiety reduced significantly — not because she was doing more, but because she was doing less with more presence.
The Trauma Connection
From a trauma-informed lens, movement is also a form of integration. Trauma lives in the body, and when the nervous system feels unsafe, even gentle exercise can trigger a stress response. That’s why I encourage starting small — even five minutes of stretching, or breathing while placing your hand on your heart, can begin to restore a sense of safety and connection.
The goal is not perfection; it’s regulation. When movement becomes a dialogue with your body, rather than a demand upon it, healing deepens.
Practical Tips for PMDD-Friendly Movement
Move daily, even briefly — consistency matters more than duration.
Avoid overtraining during your luteal phase; overexertion can worsen fatigue and irritability.
Hydrate and nourish well — blood sugar dips can amplify mood symptoms.
Integrate mind-body practices such as breathing exercises or stretching after workouts.
Rest intentionally. True rest is an active part of healing, not a sign of weakness.
Final Thoughts
Movement is medicine, but only when done in alignment with your body’s needs. Whether it’s a morning walk, an evening yoga flow, or gentle strength training, exercise can be a powerful regulator for PMDD — helping to balance hormones, calm the nervous system, and rebuild trust in your body.
If you’re unsure where to start or feel your energy is too unpredictable to plan, I can help you design a cycle-synced movement plan tailored to your body and emotional rhythms. Healing PMDD begins with listening deeply — and movement is one of the most direct ways to do that.
Author Bio
Camilla Brinkworth is a naturopath, nutritionist, and Family Constellations facilitator specialising in PMDD and women’s hormonal health. Having personally healed from PMDD, she now supports women worldwide through her clinics — PMDD Naturopath and Camilla Clare Holistic Health — combining natural medicine, trauma-informed care, and plant-based nutrition.