Phases of the menstrual cycle

Phases of the menstrual cycle
The menstrual cycle is a sacred part of being a woman, yet somehow it has not been given the respect it deserves. Having an understanding of the bodies response through the different phases can allow for greater awareness around how you can best nurture yourself.

Please note every women's cycle differs in length. A normal, regular cycle can be anywhere between 21 - 35 days.

The following is based off a 28 day cycle.   

Phase one - Menstruation


Day 1 of your period is the first day of your cycle.

The release of stagnation and a letting go of a month that’s past.

You may feel the need for stillness, reflection, rest and extra nourishment.


Therapeutic consideration:

  • Restorative practices like yin yoga & gentle stretching
  • Writing & journaling – a time for manifestation
  • Barefoot nature walks- soft and slow
  • Bathing with calming essential oils in gentle lighting
  • Breath work


Phase two – Follicular phase


Day 7- 13

This phase is all about growth.

The hormone estrogen is stimulated to support the thickening of the uterine lining and the growth of our ovarian follicle which holds the egg.

You may feel more motivated and energised, lighter and driven.


Therapeutic considerations:

  • Implement your more higher intensity movement practices
  • Reach for lighter nutritious foods
  • Goal setting and ticking boxes
  • Keep your stress in check with morning and evening rituals


Phase three – Ovulation


Day 14- 21

This phase is about channelling inner desires & creativity.

The egg ruptures and is released from the ovarian follicle and can signify breaking free.

It is when the hormone progesterone is secreted which is the yin to estrogens yang.

You may feel more sensual, social, focused and resilient.


Therapeutic considerations:

  • Nurture your relationships and organise social events and quality time with those you love
  • Explore your creativity – dance, surfing, painting, writing, music – whatever it may be
  • Nourish your sexual self with a loved one or yourself.
  • Indulge in decadent, heavier, wholesome foods with spices and rich flavours


Phase Four- Luteal Phase


Day 22- 28 

This phase is about slowing down & reflecting on the moments of the last few weeks in preparation and reset for a new cycle.

A new gland called the corpus luteum is formed secreting progesterone, a hormone that is considered energetically calming.

If pregnancy does not occur, then progesterone drops which stimulates the lining of the uterus to shed and the beginning of a new cycle.

You may feel lethargic, insecure, heavy, stagnant and reserved.


Therapeutic considerations:

  • Lymphatic massage
  • Moderate paced walking
  • Reading
  • Solitude & stillness
  • High density foods packed with good fats & protein


Having an understanding of your emotions throughout these phases will help to support the physical body and it's transition each month. Use our suggestions as a guide to bring awareness and connection back to your menstrual cycle. 

Previous Article Next Article