Somatic practices for balancing your hormones

First, let’s talk about hormones. Specifically the reproductive ones, as they tend to govern your moods in the most obvious way.

Although of course there are loads of other hormones at play every single day of your life managing growth, social bonds, mood, energy levels and every function of your physical and emotional body. But I’m not going into those here.

A few factoids for you…

• Women are on a 21-35ish day schedule of hormonal changes known as the menstrual cycle. This includes:

  • the bleeding phase which lasts approximately 4-10 days

  • the follicular phase where an egg is prepared

  • ovulation where the egg is released

  • and the luteal phase where the body prepares for possible pregnancy

• Each of the four phases of the cycle come with their own unique set of symptoms, energy levels, and emotional states

• Men’s hormones fluctuate over 24 hours, peaking in the morning and decreasing over the day

• Women’s bodies also use testosterone and men’s bodies use oestrogens - just in smaller quantities

• Men go through a kind of mid-life shift in hormones in that their testosterone levels drop as they get older, and anxiety levels increase. The term Irritable Male Syndrome has been coined to describe this and they can experience similar symptoms to those women experience going through perimenopause

• Women can start getting perimenopausal symptoms as early as 30 years old (of course some women can experience early menopause or medically induced menopause)

• Perimenopause is the transition between being fertile and reaching menopause which is when we have gone a full year without bleeding

• Perimenopause and menopause has a plethora of delightful symptoms that often go undetected and get confused with other conditions leading to misdiagnosis. These include body aches, brain fog, increased likelihood of inflammation with associated issues, urinary leakage, digestive issues and sooooooo much more

• Irritable Male Syndrome can include symptoms like loss of muscle mass and bone density, mood swings, depression, and brain fog.

• Both men and women have peaks and troughs of cortisol over 24 hours which help our bodies rest and sleep, and wake up alert and fresh for the day. (If you’re not waking up fresh and alert it could be because you’re not sleeping in your ideal sleeping cycle because we are all forced to work 9-5 or have children (or sometimes cats) waking us up.)

Somatic practices can help us feel more in tune with our hormones, the changes they bring, and how our bodies respond by fostering a deeper connection between mind and body.

Here are some effective somatic practices to consider:

Mindful Breathing

Conscious breathing exercises can reduce stress and promote relaxation by engaging our parasympathetic nervous system. Diaphragmatic breathing is particularly helpful to regulate the nervous system, which supports emotional health.

How to do it: Practise inhaling deeply through the nose, allowing the abdomen to expand, and exhaling gently through the mouth.

Grounding Techniques

Grounding exercises can help you reconnect with your body and bring a sense of stability and safety.

How to do it: Stand or sit comfortably, and focus on the sensations in your feet as they make contact with the ground. Visualise energy flowing from the earth into your body, noticing any sensations in the body as you do so.

Gentle Movement

Incorporate gentle movement practices such as yoga, pilates, or tai chi. These movements encourage the release of tension and promote circulation, which can have a positive effect on hormone regulation and our emotional state.

How to do it: Focus on fluid motions and hold poses that open the hips and chest to facilitate emotional release.

Somatic Experiencing

Somatic experiencing is a therapeutic approach that helps process trauma and stored emotions in the body. By gently tuning into bodily sensations and emotions without judgement, you can release blocked energy and restore hormonal equilibrium.

How to do it: Work with a trained practitioner to guide you through this process.

Body Scanning

Practice body scanning to increase awareness of physical sensations and emotional states. Acknowledging these sensations can help with emotional healing and hormonal balance.

How to do it: Lie down in a comfortable position and slowly direct your focus from your toes to the crown of your head, noticing any areas of tension or discomfort.

Visualisation Techniques

Visualisation can help you create a positive relationship with your body and its cycles. This practice can enhance your connection to your body, encouraging a sense of empowerment.

How to do it: Imagine your hormones harmoniously interacting within your system, promoting balance and wellness.

Nature Connection

Spend time in nature to engage your senses and promote relaxation. Nature has a calming effect on the nervous system, which can help regulate hormones.

How to do it: Take walks, practice mindfulness outdoors, or simply sit quietly to absorb the natural environment.

Journaling

Incorporate journaling as a somatic practice to externalise thoughts and emotions. Externalising is a form of diffusion which helps us get distance from and make sense of our emotional experiences and feelings.

How to do it: Write about your experiences, feelings, and any physical sensations you notice in relation to your hormonal cycle or shifts. This can help create space for reflection and healing.

These are all beautiful forms of healing, mindful somatic practice. I truly believe that practicing mindfulness has the potential to make a huge difference to our lives. By integrating these somatic practices into your routine, you can support the natural balance of your hormones while enhancing your overall wellbeing.

If you are interested in working with me one to one or attending one of my group classes, drop me an email at claire@harmonyhealingservices.co.uk