Pepitas, Please: Why Pumpkin Seeds Deserve a Spot in Your Fall Bowl

Autumn means cozy sweaters, warm soups, and pumpkin-spiced everything. But before you toss out the seeds from your next carving project, pause: those little green pepitas (pumpkin seeds) are nutritional powerhouses with surprising benefits for cramps, mood, and pelvic health.

Think of them as the quiet understudy in the fall harvest lineup, not as flashy as pumpkin pie, but deeply supportive when it comes to minerals and balance in the body.

In a nutshell (well, seed shell) science:

• Magnesium magic. Pumpkin seeds are rich in magnesium, and that’s a big deal because studies have shown magnesium can help ease menstrual cramps (dysmenorrhea) and even reduce PMS symptoms like mood swings, bloating, and irritability. Magnesium helps muscles, including the uterus, relax.

• Zinc support. Pepitas are also packed with zinc, an important mineral for hormone balance, immune health, and tissue repair. Zinc deficiency has been linked with more severe menstrual symptoms, and adequate zinc supports wound healing and pelvic tissue resilience.

• Pelvic-floor bonus. Pumpkin-seed oil has been studied for urinary health, especially in adults with overactive bladder and lower urinary tract symptoms. While it’s not a cure-all, some clinical trials suggest it can reduce frequency and support bladder function.

Together, magnesium + zinc + healthy fats make pumpkin seeds a triple-win for mood, cramps, and pelvic-floor support.

How to enjoy 

The best part? Pumpkin seeds are easy to work into daily meals. Here are a few cozy ways:

• Maple-Pepita Granola. Toss oats, pumpkin seeds, a drizzle of maple syrup, and a sprinkle of cinnamon in the oven until golden. Crunchy, sweet, and mineral-rich.

• Pumpkin-Seed Pesto. Swap out pine nuts for pepitas in your pesto recipe. Blend with basil, garlic, olive oil, and lemon juice. It’s cheaper, just as delicious, and full of zinc.

• Roasted Snack. A little olive oil, sea salt, and smoked paprika, roast until toasty. Perfect for fall hikes or mid-afternoon mood dips.

• Soup topper. Sprinkle a handful of toasted seeds on butternut squash or sweet potato soup for extra crunch + nutrients.

A cozy recipe to try: Maple Cinnamon Pepita Granola

Makes ~5 cups | Prep + bake: 30 minutes

Ingredients:

• 3 cups rolled oats

• 1 cup pumpkin seeds (pepitas), raw

• ½ cup chopped pecans or walnuts (optional)

• ⅓ cup maple syrup

• 3 tbsp coconut oil or olive oil

• 1 tsp cinnamon

• ¼ tsp nutmeg

• Pinch of sea salt

• ½ cup dried cranberries or chopped dried apple (optional, add after baking)

1. Preheat oven to 325°F (165°C).

2. Mix oats, pumpkin seeds, and nuts in a large bowl.

3. Warm maple syrup + oil until just melted; stir in cinnamon, nutmeg, and salt.

4. Pour over oat mixture, stir well, spread on a parchment-lined baking sheet.

5. Bake 20–25 minutes, stirring once, until golden. Cool, then add dried fruit if using.

Store in a jar, enjoy with yogurt, milk, or sprinkled over roasted apples.

small seeds, big support

Pumpkin seeds aren’t a miracle fix, but they’re one of fall’s simplest, tastiest ways to support pelvic health. With magnesium to ease cramps, zinc to nourish tissues, and emerging evidence for bladder support, these little green gems pack more punch than their size suggests.

So next time you scoop out a pumpkin, keep the seeds. Toast them, blend them, sprinkle them, and let your fall meals quietly nourish your mood, your cycle, and your pelvic floor.

Cozy Fall Foods That Keep Things Moving (and Support Your Pelvic Floor)

Ahhh, fall. The leaves crunch, the air cools, and suddenly pumpkin spice everything is everywhere. But beyond lattes and pies, fall foods like pumpkin, apples, and sweet potatoes can do something way less glamorous, but way more important: they help keep your digestion smooth and your pelvic floor happy.

Yep, we’re talking bowel movements. Because let’s be real: when you’re straining and pushing on the toilet, your pelvic floor takes the brunt of that pressure. Over time, it adds up. But the good news? Nature literally gives us the foods we need, right on time, every fall.

Pumpkin & Squash: Creamy Fiber + Hydration

Pumpkin, butternut, acorn, all the cozy squashes, they’re full of both fiber and water. That combo bulks up your stool while keeping it soft and easy to pass. Think of pumpkin as nature’s way of giving your gut a big, cushy pillow to help things glide on through.

Pro tip: canned pumpkin is just as powerful as fresh, and way easier to stir into oatmeal, soups, or baked goods.

Apples: Crunchy Little Helpers

“An apple a day…” well, in this case, it really might help keep the straining away. Apples are high in a type of fiber called pectin, which soaks up water and makes your stool softer. Bonus points if you leave the skin on, since that’s where a lot of the fiber lives.

Sweet Potatoes: The Sweet Side of Fiber

Roasted, mashed, or tucked into a stew, sweet potatoes bring both soluble and insoluble fiber to the table. Translation: they help with stool bulk and stool softness. Plus, they’re loaded with vitamins that support overall energy during the darker fall months.

Pumpkin Seeds: Tiny Crunch, Big Benefits

Pepitas (aka pumpkin seeds) are not only delicious, they’re packed with magnesium. Magnesium helps pull water into the colon, which makes everything… let’s just say… slide more smoothly. A sprinkle of these little guys on your meal is like giving your gut a friendly “WD-40.”

A Reminder on Fiber

Fiber is amazing for your gut and your pelvic floor, but too much, too fast can make you feel like a hot air balloon. Start slow. Add a little extra pumpkin here, an apple there, and give your body time to adjust. And don’t forget water! Fiber without water is like flushing without turning the faucet on, things just… don’t move.

Cozy Harvest Bowl (Vegan + Fall-Friendly)

Here’s a simple recipe that pulls all of these fall superstars together:

Ingredients (serves 2–3):

• 1 cup cooked lentils (or chickpeas if you prefer)

• 2 cups roasted pumpkin or butternut squash cubes

• 1 medium sweet potato, roasted and cubed

• 1 crisp apple, diced (skin on)

• 2 big handfuls of greens (like kale or spinach), lightly sautéed

• 2 tbsp toasted pumpkin seeds

• Olive oil, salt, cinnamon, and a splash of apple cider vinegar or lemon juice

How to make it:

1. Roast your pumpkin/squash and sweet potato at 400°F until soft and caramelized (about 25–30 minutes).

2. Toss everything together in a big bowl: lentils, roasted veg, apple, greens.

3. Drizzle with olive oil, a pinch of salt, maybe some cinnamon, and finish with pumpkin seeds and a splash of vinegar or lemon.

Cozy, colorful, and most importantly, friendly for both your digestion and your pelvic floor.

Caring for your pelvic floor isn’t just about exercises or posture, it’s also about what (and how) you eat. When your digestion flows smoothly, there’s less straining, less pressure, and way more ease for those deep, hard-working muscles.

So this fall, enjoy your pumpkins, apples, squashes, and sweet potatoes. Your belly, your bowels, and yes, your pelvic floor, will thank you.

The Gentle Power of Self-Breast Massage: Connection, Circulation & Care

October is Breast Cancer Awareness Month, and you’ll hear a lot about mammograms, screenings, and early detection. These are all essential, but there’s also a quieter, more personal practice that can support your breast health year-round: self-breast massage.

This isn’t just about checking for lumps. It’s about building a relationship with your body, supporting circulation, and creating space to notice changes before they become problems.

Self-exams vs. self-massage: why the difference matters

The idea of monthly self-breast exams is debated in the medical community. Some studies suggest that strict “checking for lumps” can cause anxiety without improving outcomes. The worry is that it can make women hyper-vigilant, stressed, and unsure about what’s normal in their tissue.

But self-breast massage shifts the focus. Instead of searching for danger, you’re:

• Building body connection instead of fear

• Learning what your breasts normally feel like

• Supporting circulation and lymphatic flow

• Reducing tenderness and tension

• This creates an environment where you’ll naturally notice changes over time, without the pressure or panic.

Health benefits of self-breast massage

When practiced gently and regularly, self-breast massage may support:

• Lymphatic flow & immune support → Light massage helps move lymph, which carries waste products away from breast tissue and supports immune health.

• Circulation & oxygen delivery → Improved blood flow brings nourishment to tissues and can help reduce stagnation.

• Pain relief & hormone balance → Massage can ease premenstrual breast tenderness and discomfort.

• Posture & breathing → Tension in the chest can restrict ribcage movement; massage invites release and deeper breath.

• Awareness & early detection → By becoming familiar with your natural breast texture, you’ll notice new changes sooner, and that’s where early detection makes a difference.

A simple seasonal breast massage oil blend

If you’d like to turn this into a nurturing ritual, try making your own fall-inspired massage oil:

• 2 tablespoons sweet almond oil (or jojoba, if preferred)

• 2 drops ginger essential oil (warming & circulation-supportive)

• 2 drops sweet orange essential oil (uplifting & bright)

• 1 drop clove essential oil (optional, adds warmth, use very sparingly)

Mix in a small glass bottle and shake gently. Always test a small patch of skin first, and avoid essential oils if you’re pregnant or breastfeeding unless cleared by your provider.

How to practice self-breast massage

1. Get comfortable: Find a quiet moment, lying down

2. Warm your hands: Rub them together before applying your oil.

3. Gentle circles: Use broad, soft circles over the whole breast, moving from the chest wall outward.

4. Include underarm & collarbone areas: These are key lymph drainage points.

5. Breathe deeply: Let each breath invite more softening in your chest and shoulders.

Self-breast massage is not a replacement for medical screening or mammograms — but it is a powerful tool for connection, comfort, and awareness. Instead of making breast health a stressful “should,” it becomes a grounding ritual that supports both your body and your peace of mind.

This October, maybe try adding this practice once or twice a week. Think of it as a way to nourish yourself, notice yourself, and gently honor the incredible work your body does every day.

Why Slowing Down Matters: The Science of Self-Care, Hormones & Vital Health

In our hyper-busy world, slowing down isn't indulgence, it’s self-preservation. Intentional self-care not only rejuvenates, it fundamentally supports your physiology. Let’s explore what the science reveals about how resting, tuning in, and self-kindness truly affect your body, nervous system, and hormones.

1. Calming the Stress Response & Hormonal Balance

Mindfulness and meditation have a profound influence on the HPA axis, the central stress response system.

• An 8-week mindfulness program showed a 23% drop in baseline cortisol, your primary stress hormone, with lasting effects.

• Another study found that long-term meditators and even short-term MBSR participants had lower morning cortisol and better sleep patterns.

• Mindfulness also supports immune health by reducing inflammation, markers like cortisol and inflammatory cytokines improved after brief retreats. 

2. Rewiring the Nervous System for Rest & Resilience

Slow, intentional practices don’t just feel good, they reshape your brain:

• Meditation triggers the relaxation response, shifting the body from "fight-or-flight" into rest-and-digest. It lowers heart rate, blood pressure, and metabolic demand. 

• Neuroimaging shows shrinking of the amygdala (fear center) and thickening in areas like the prefrontal cortex and hippocampus, boosting emotional regulation, focus, and memory. 

• Practices that cultivate empathy and compassion may further reduce cortisol and increase oxytocin, the “bonding hormone,” enhancing trust, warmth, and stress resilience. 

3. Supporting Immune Function & Reducing Inflammation

Chronic stress disrupts hormones, weakens immunity, and raises disease risk. Even short mindfulness interventions (like retreats) can lower inflammatory markers, strengthen gut immunity, and ease heart rate, all without medication.
In fact, stress even increases risks like autoimmune disease, heart conditions, and impaired healing. Mindful rest interrupts that cycle.

4. Improving Mood, Compassion & Interoception

Intentional self-care isn’t just physical, it enhances emotional clarity and self-compassion.

• Self-compassion training improves how women respond to stress, easing anxiety and physiological arousal.

• Mindfulness strengthens your interoception, the awareness of internal bodily sensations via brain changes in the insula and other regions. This heightens intuitive tuning-in to your needs. 

• Even minor practices, like mindful breathing or a brief sensory check-in, reduce overwhelm and increase emotional presence, according to wellness reporting. 

5. Social Connection & the Power of Altruism

Interestingly, self-care isn’t the only path to well-being, other-focused actions are also healing.

• Psychological research shows that kindness, volunteering, or helping others can reduce stress, support cardiovascular and immune health, and extend longevity, often more than self-care alone. 

• Whether you choose solitude or connection, the bottom line is deeper alignment, with self or others, supports health in powerful ways.

Basically Why Self-Care Is So Vital

System Affected: Benefits of Intentional Slowing Down

Nervous System: Activates relaxation, balances emotions, strengthens executive control

Hormonal System: Reduces cortisol, supports circadian rhythm and restorative hormones

Immune / Inflammatory: Lowers inflammatory markers, strengthens immunity, supports healing

Brain & Interoception: Enhances emotional attunement, memory, and self-awareness

Social & Emotional Resilience: Boosts empathy, oxytocin, and sense of connection or purpose

Remember Self-care isn’t self-indulgence, it's a daily act of alignment. It calms your physiology, restores hormone balance, and wires your system to respond rather than react. Over time, even small, consistent moments of stillness and presence fuel resilience and vitality.

Minutes to Self-Love: A Cozy Beverage Ritual

Last week, we talked about how regular self-care can transform into self-love rituals when we bring awareness, intention, and kindness into the moment.

One of my favorite ways to do this is through the five senses, and today, I want to invite you into one of my go-to practices: the cozy beverage ritual.

This can be anything your body is calling for; a warm coffee, a fragrant herbal tea, a creamy hot chocolate. The drink itself is less important than the way you slow down and connect as you prepare and enjoy it.

Step into the Ritual

1. Listen to your body
   Before you choose your drink, take a moment to check in. Place a hand on your heart or belly. Ask: What does my body want right now?
   Notice if she whispers “yes” to something warm, grounding, or uplifting. Trust her.

2. Move with intention
   As you walk to the kitchen or prepare your space, slow your pace. Let your actions feel deliberate and soft. Imagine you’re making this drink as a gift to yourself.

3. Awaken your senses

   • Sound: Hear the clink of your favorite mug, the gentle pour of water, the bubbling boil.

   • Smell: Breathe in the scent of roasted beans, steeping herbs, or melting chocolate.

   • Sight: Notice the swirls of cream, the steam rising, the colors blending.

   • Touch: Feel the warmth of the mug in your hands, the texture of the spoon, the smoothness of the liquid.

   • Taste: When you sip, let the flavors unfold slowly on your tongue.

4. Let it nourish you
   With each sip, imagine you’re taking in love, comfort, and ease. Allow it to feed not just your body, but your heart.

5. Close with gratitude
   Before you finish, thank yourself for showing up for this moment. Thank your body for speaking to you, and your senses for letting you fully experience it.

This is less than 10 minutes, but when done with presence, it can be a deeply nourishing reset, one that supports connection to yourself, builds self-compassion, and reminds you that you are worthy of love in every small moment.

Honoring Inner Autumn: A Seasonal Guide to the Luteal Phase

The Autumn Equinox marks a time of balance, equal day and night, before the slow descent into winter. It is the season of turning inward, letting go, and preparing for what is to come. Just as the trees shed their leaves, our bodies invite us to release, rest, and reflect.

Inside the menstrual cycle, this same energy is mirrored in Inner Autumn, also known as the luteal phase, the days after ovulation leading toward menstruation.

This is often a misunderstood season of our inner world. Many of us resist it, wishing for the lightness of spring or the passion of summer. But autumn is sacred. It teaches us how to listen, ground, and deepen into ourselves.

What Is Inner Autumn?

The Science:
After ovulation, progesterone rises. This hormone prepares the uterine lining for a potential pregnancy. If conception doesn’t occur, both progesterone and estrogen begin to decline, signaling the approach of menstruation. Energy may shift, sometimes subtly, sometimes strongly. You may notice more sensitivity, mood changes, or the desire for solitude.

The Energetic View:
Like autumn leaves turning golden and then falling, Inner Autumn asks us to slow down and honor endings. It is a season of discernment—what is ready to be released? What is truly important to keep? You might feel more intuitive, inward, or focused on home and hearth.

When we meet this season with acceptance instead of resistance, we reclaim it as a powerful time of connection with our inner wisdom.

Practices for Inner Autumn

Breathwork: Exhale to Ground

Try a simple lengthened exhale practice:

• Inhale gently through the nose for 4 counts.

• Exhale softly through the mouth for 6–8 counts.

• Repeat for 5–10 breaths.

This calms the nervous system, grounds excess energy, and creates a sense of steady release.

Yoga Style to Try: Restorative & Yin

Think cozy blankets, long holds, and gentle folds. This is not the season for intensity, but for deep presence and nourishment. Forward folds, supported child’s pose, or reclining butterfly can be deeply supportive.

Herbal Tea for Inner Autumn

Recipe:

• 1 tsp skullcap

• 1 tsp lemon balm

• 1 tsp spearmint

• 3 cups hot water

• Honey to taste

 Allow to steep for 10–15 minutes, covered, to preserve volatile oils.

Why it helps:

• Skullcap: calms the nervous system, eases irritability.

• Lemon balm: soothes digestion and uplifts mood.

• Spearmint: cooling, balancing, and supportive for hormonal shifts.

• Honey: warming, and rounding sweetness to soften the edges of this phase.

Sip this tea as a ritual, a reminder to slow down and tend to your inner autumn.

The Gift of Inner Autumn

This phase can sometimes feel uncomfortable, marked by PMS symptoms, fatigue, or heightened emotions. But these experiences are not flaws; they are signals. Your body is asking for gentleness, patience, and care.

By honoring your inner autumn, you:

• Strengthen your connection with your cycle

• Cultivate self-compassion

• Learn to release what no longer serves you

• Prepare your body and mind for the renewal of Inner Winter (menstruation)

Reflect & Deepen

On this Autumn Equinox, nature reminds us that endings are as sacred as beginnings. Your body holds this same truth.

Reflect with these prompts:

• What am I being invited to release this cycle?

• Where can I create more space for rest?

• How does my body speak to me during this season?

Inner Autumn is not a time of loss, but of deepening, into your body, your intuition, and your rhythms. By honoring this phase, you learn that your cycle is not something to fight, but a natural wisdom to live by.

Everyday Rituals for Self-Compassion, Self-Love, and Inner Connection

Self-care doesn’t always have to be grand or time-consuming. In fact, some of the most powerful practices for self-compassion, self-love, and body connection are woven into the simple things we already do, when we choose to do them with intention. By turning everyday actions into small rituals, we can nurture ourselves deeply, build interoception (awareness of our inner state), and move through life more grounded and open-hearted.

Here’s how to transform your daily habits into loving rituals for yourself:

1. Morning Hair Brushing: Clearing the Path

Instead of rushing through brushing your hair, treat it as an act of tenderness.
Warm your brush in your hands for a moment. As you gently move through tangles, imagine you’re clearing away the “snags” of the day ahead, making space for clarity and ease.
Breathe deeply as you brush, thinking, “I am preparing my mind and heart for a smooth day.”

2. Breathwork: Taking In What You Need

Pause for a few moments to consciously breathe.
Inhale slowly, drawing in what you most need; calm, focus, energy, love.
Exhale fully, releasing what no longer serves; tension, doubt, heaviness.
This can be done anywhere: while waiting for water to boil, sitting at your desk, or before walking out the door. Your breath becomes a daily reset button.

3. Grounding into Your Senses

When you feel disconnected or scattered, anchor into the present through your five senses.
Notice:

• Sight: What colors, shapes, or light surrounds you?

• Sound: What layers of sound can you hear, from near to far?

• Smell: What scents are in the air, even faint ones?

• Touch: How does your clothing feel on your skin? The air on your face?

• Taste: Even if you’re not eating, can you sense subtle flavors in your mouth?

This practice helps you come back into your body and feel safe and present.

4. Eating as Nourishment on All Levels

Instead of eating distractedly, try making one meal a day an act of mindfulness.
Before your first bite, pause to notice the colors and aromas of your food.
As you eat, explore how it feels, tastes, and sounds. Let every sense be nourished, seeing your food as beauty, smelling it as comfort, tasting it as pleasure, feeling it as energy, hearing its textures as life.

When we eat this way, we nourish not just the body, but also the heart and mind.

5. Showering: Washing Away What Doesn’t Serve

Turn your shower into a cleansing ritual, not just for your body, but for your energy.
As the water flows over you, imagine it carrying away stagnant energy, heavy emotions, and any stress you’ve picked up.
You step out feeling lighter, clearer, and ready to receive the day.

6. Movement: Flowing with Your Emotions

Movement is medicine, not just for muscles, but for emotions.
Stretch, sway, dance, walk, or practice yoga. Feel how your body responds, how your breath changes, and how emotions shift.
When you move with awareness, you create space for both joy and release.

7. Drinking Water: Feeding Your Inner Waters

Every sip you take is an opportunity to replenish.
Feel the coolness of the water, notice how it moves through your mouth and throat, and imagine it hydrating every cell.
Water is life, and you are worthy of being well-watered.

Making It Yours

You don’t need to do all of these at once. Choose one or two that call to you and weave them into your day. Over time, they become anchor points, moments where you choose yourself, honor your needs, and remind yourself:
I am worthy of care. I am worthy of love. I am here, now.

5-Minute Yoga Flow for Hormonal Balance - Gentle Poses & Breathwork to Support Your Cycle

Your menstrual cycle is guided by a symphony of hormonal shifts, rising and falling levels of estrogen, progesterone, and other key messengers that influence your energy, mood, digestion, and reproductive health. When these hormones flow in healthy rhythms, you’re more likely to feel grounded, resilient, and comfortable in your body.

This 5-minute yoga flow blends gentle movement with targeted breathwork to support hormonal balance all month long. Practiced regularly, not just during PMS, it encourages circulation to the pelvis, calms the nervous system, supports digestion, and helps your body self-regulate. As a bonus, this same steady practice often reduces PMS discomfort over time.

Why This Flow Supports Hormonal Health

• Improves circulation to pelvic and abdominal organs, nourishing tissues and encouraging healthy cycles.

• Supports lymphatic drainage to help clear hormone byproducts.

• Balances the nervous system, reducing the stress load that can disrupt hormonal rhythms.

• Aids digestion, easing bloating and sluggishness that often accompany hormonal fluctuations.

• Encourages body awareness, helping you notice subtle shifts in your cycle earlier.

The 5-Minute Hormone-Balancing Flow

1. Child’s Pose with Belly Breathing (Balasana + Dirgha Breath)

Nestle your belly between your thighs, forehead resting on the mat or a block. Let each inhale expand the belly into the thighs, and each exhale soften the hips and shoulders.
Why it helps: This grounding posture quiets the mind, releases pelvic floor tension, and uses deep belly breathing to massage reproductive organs and stimulate healthy blood flow.

2. Cat-Cow with Ujjayi Breath (Marjaryasana/Bitilasana)

On hands and knees, move the spine fluidly with your breath; inhale to arch, exhale to round. Keep Ujjayi breath soft and steady, creating an ocean-like sound at the throat.
Why it helps: Mobilizes the spine, stimulates abdominal and pelvic organs, and generates gentle warmth. Ujjayi breath helps regulate the nervous system, which plays a major role in hormonal stability.

3. Downward Facing Dog with Kapalabhati Breath (Adho Mukha Svanasana)

Lift hips toward the sky, lengthening through the spine. Keep knees bent if needed. Add a short round of Kapalabhati (quick exhalations through the nose) if you have energy for it.
Why it helps: Enhances circulation from legs to pelvis, supports digestion, and clears mental fog. Kapalabhati stimulates the digestive fire (Agni in yoga) and boosts vitality, useful in phases when energy dips.

4. Cobra Pose with Lion’s Breath (Bhujangasana + Simhasana)

Press hands lightly into the mat, lift the chest, and breathe in deeply. Exhale through the mouth with your tongue out and a “ha” sound.
Why it helps: Opens the chest, stretches the belly, and increases blood flow to reproductive organs. Lion’s Breath helps release jaw and throat tension, which are often linked to pelvic tension and suppressed emotion.

5. Supine Twist with Bhramari Breath (Supta Matsyendrasana)

Lie on your back, knees together, and gently drop them to one side while arms extend out. Add Bhramari (humming bee breath) for a soft vibration on the exhale.
Why it helps: Twists massage the digestive organs and encourage lymphatic flow. Bhramari breath calms the mind, soothes anxiety, and supports balanced stress hormone levels.

6. Reclined Bound Angle with Extended Exhales (Supta Baddha Konasana)

Lie back with soles of the feet together, knees apart, and supports under the thighs. Inhale naturally, then exhale for twice as long as you inhale.
Why it helps: Opens the hips and pelvis, improves circulation to reproductive tissues, and extended exhales deepen parasympathetic activity — helping hormonal systems function in balance.

How to Use This Practice Throughout the Month

• Daily Maintenance: Practice once a day to keep circulation, digestion, and stress regulation in balance.

• Phase-Specific Adjustments:

  • Menstrual Phase: Keep movements slow and omit Kapalabhati if energy is low.

  • Follicular Phase: Enjoy the full sequence; this is often a naturally higher-energy phase.

  • Ovulation: Use to ease any tension or bloating and support pelvic circulation.

  • Luteal Phase: Focus on longer exhales and gentler variations to calm the nervous system.

Your hormones respond best to consistency, not crisis management. This short flow is more than a PMS fix, it’s a whole-cycle care ritual. By giving your body a few mindful minutes each day, you create the internal environment for your hormones to work in harmony, making every phase of your cycle a little more balanced and a lot more comfortable.

Ovulation Pain Explained: Understanding & Supporting Mittelschmerz

Ovulation is often described as the “peak” of the menstrual cycle, energy is high, hormones are surging, and your body is at its most fertile. But for some people, this time also comes with a surprising visitor: a sharp twinge, cramp, or ache in the lower belly known as mittelschmerz.

If you’ve ever wondered, “Is it normal to feel discomfort during ovulation?” you’re not alone. Let’s unpack what this sensation is, why it happens, and how you can support your body when it shows up.

What is Mittelschmerz?

Mittelschmerz is a German word meaning “middle pain,” referring to discomfort felt roughly midway through the menstrual cycle when ovulation occurs. It typically appears on one side of the lower abdomen, the side of the ovary that’s releasing an egg that month.

For many, it’s a brief, mild sensation lasting a few minutes to a few hours. For others, it can last up to two days and may feel intense enough to disrupt daily activities.

What Does It Feel Like?

Everyone experiences mittelschmerz differently, but it’s often described as:

• A sudden, sharp twinge

• A dull ache or cramp

• A sense of fullness or heaviness in the lower belly

• Tenderness on one side

• Occasionally accompanied by light spotting or increased cervical mucus

Why Does Ovulation Pain Happen?

Researchers believe mittelschmerz is caused by one or a combination of:

1. Follicle rupture: The ovary’s follicle breaks open to release the egg, which can stretch or irritate surrounding tissue.

2. Fluid release: Fluid or a small amount of blood from the ruptured follicle may irritate the abdominal lining.

3. Muscle contractions: The ovary and nearby muscles may contract during ovulation, creating a cramping sensation.

It’s not harmful, but the discomfort is a sign of just how dynamic and active your body is in this phase.

How Can I Support My Body During Mittelschmerz?

While most ovulation pain resolves on its own, here are some gentle, supportive approaches:

Nourish & Hydrate

• Stay hydrated to support circulation and tissue repair.

• Include anti-inflammatory foods like berries, leafy greens, turmeric, and omega-3-rich sources (flax, chia, salmon).

Gentle Movement

• Try restorative yoga poses like Supported Child’s Pose, Supine Twist, or Reclined Bound Angle Pose to ease pelvic tension.

• Short walks can improve blood flow and reduce cramping.

Apply Heat

• A warm compress or hot water bottle over the lower abdomen can soothe muscles and improve comfort.

Breathe for Release

• Use slow, deep belly breaths to calm the nervous system and release pelvic tension.

What Might Make Ovulation Pain Worse?

• Dehydration: Can increase cramping sensations.

• Inflammation: Diets high in processed sugar or trans fats may amplify discomfort.

• High stress levels: Tightens muscles and sensitizes nerves.

• Pelvic adhesions or underlying conditions: Conditions like endometriosis or ovarian cysts can heighten sensations.

If ovulation pain is severe, worsening, or accompanied by fever, nausea, or unusual bleeding, it’s worth checking in with a healthcare provider to rule out other conditions.

When to Seek Help

Mild ovulation pain is common and usually harmless. But you should see a provider if:

• Pain is severe or lasts longer than a couple of days

• Discomfort is present on both sides

• Pain is accompanied by heavy bleeding, fever, or dizziness

• It’s interfering with your ability to work, sleep, or move comfortably

Mittelschmerz is a reminder that your cycle is alive and active, a moment when your body is working hard to release the possibility of new life. While it’s not always pleasant, it’s usually a normal and healthy sign of ovulation.

By tracking your cycle, noticing patterns, and offering yourself hydration, rest, and gentle movement, you can navigate this moment with more ease and connection to your body’s rhythms.

Your inner summer can still be a time of radiance, sometimes, you just need to add a little extra care to keep your light shining.

The Menstrual Cycle: More Than Just a Period

A Rhythm Worth Remembering

Most of us were only taught to notice our cycle when we're bleeding or in pain. But there's so much more happening beneath the surface.

Your menstrual cycle is a full-body rhythm. Learning it can change the way you move through life.

 A Quick Look: Two Phases

The cycle begins on the first day of your period and lasts around 21–35 days.

There are two main phases:

• Follicular Phase (before ovulation): this part can vary from month to month

• Luteal Phase (after ovulation): this part tends to stay more consistent

Changes in stress, sleep, travel, or health can affect the timing, especially in the first half.

The Inner Seasons

Many traditions speak of four inner seasons within the cycle, each with its own energy:

• Winter - Menstruation: rest, reflect

• Spring - Pre-ovulation: clarity, fresh energy

• Summer - Ovulation: connection, creativity

• Autumn - Pre-menstrual: boundaries, truth-telling

These phases aren’t always the same length, but they each hold wisdom.

 Ayurveda’s Take

Ayurveda, a traditional healing system, sees the cycle through elemental energies:

• Kapha energy builds and nourishes in the early cycle

• Pitta brings heat and focus around ovulation

• Vata governs release and sensitivity before and during menstruation

Each part of the cycle calls for different types of support; movement, food, herbs, and rest.

Why This Matters

Understanding your cycle can help you:

• Stop blaming yourself for energy or mood shifts

• Care for your body more kindly

• Feel more connected to your natural rhythm

• Hold more compassion, for yourself and other women