--- title: Can mindfulness, yoga or qigong help with PMS symptoms? | Niyora description: Yes, these practices seem to help with mood, stress, anxiety, physical symptoms and sleep in women with PMS, but the research quality is only moderate, so we url: https://niyora.com/research/papers/contemplative-based-interventions-for-premenstrual-syndrome-a-systematic-review-2026/ --- - [Niyora](https://niyora.com/) - [Research](https://niyora.com/research/) - [Library](https://niyora.com/research/library/) - Can mindfulness, yoga or qigong help with PMS symptoms? Systematic review, 2026 # Can mindfulness, yoga or qigong help with PMS symptoms? Yes, these practices seem to help with mood, stress, anxiety, physical symptoms and sleep in women with PMS, but the research quality is only moderate, so we cannot be fully certain yet. Moderate study design Women with PMS across 15 trials, 1,080 participants combined. ## What they did Researchers pulled together 18 studies (15 separate trials, 1,080 women in total) that tested mindfulness-based programs, yoga, or qigong in women with PMS, and compared the results across studies following strict review guidelines (PRISMA 2020). ## What they found Across the studies, these practices were linked to better mood, less stress and anxiety, fewer physical complaints, and improved sleep. Yoga and qigong (movement-based) also showed lower blood pressure, early signs of hormone changes, and better heart and lung function, while mindfulness alone mainly helped psychological and emotional symptoms. The quality of the trials was rated as moderate on average (PEDro median score of 7), and most had 'some concerns' about bias. ## What it means for you These calming and movement-based practices look promising as a non-drug option for PMS, especially for mood and sleep. But the studies weren't flawless, so bigger, better-designed trials with objective measures (like hormone tests) are needed before we can say for certain how much they help. 1,080 Total participants across trials 15 Number of independent trials 7 Median methodological quality score (PEDro) ## About the study Original title Contemplative-based interventions for premenstrual syndrome: a systematic review of psychobiological outcomes Authors Walsen S, Chaves C, Baquedano C Journal Frontiers in psychology Year 2026 Study design Systematic review What was tested Contemplative practices: mindfulness-based programs, yoga, and qigong. Open access Yes Read the paper [doi.org/10.3389/fpsyg.2026.1912206](https://doi.org/10.3389/fpsyg.2026.1912206) Original abstract Introduction: Premenstrual syndrome (PMS) is a cyclically recurring psychobiological condition affecting up to 47.8% of women of reproductive age, with considerable impact on daily functioning, quality of life and a documented economic burden linked to work absenteeism. Despite its prevalence, PMS remains substantially undertreated, and pharmacological approaches are often associated with undesirable side effects. Methods: This systematic review was conducted following PRISMA 2020 guidelines and evaluated the efficacy of contemplative practices (CPs), specifically mindfulness-based programs, yoga, and qigong, across psychobiological outcome domains in women with PMS. A comprehensive search of PubMed, Scopus, and Web of Science (2015-2026) identified 18 studies comprising 15 independent trials ( n = 1,080). Results: Across studies, CPs were associated with improvements in mood, stress, and anxiety, reductions in somatic complaints, and enhanced sleep quality. Movement-based CPs (yoga and qigong) produced broader physiological effects including reductions in blood pressure, preliminary evidence of hormonal modulation, and cardiopulmonary improvements, while non-movement mindfulness-based interventions more selectively targeted psychological and emotional domains. Methodological quality was moderate (PEDro median = 7), and most trials were rated as having some concerns on RoB 2.0. Discussion: These findings are interpreted within a dual-axis modulation framework, in which CPs may simultaneously attenuate HPA-driven suppression of reproductive function and support HPO axis activity via autonomic and anti-inflammatory pathways. Future research should prioritize luteal phase-confirmed designs, objective biomarkers including heart rate variability and hormonal profiles, and adequately powered trials to elucidate mechanisms and optimal dosing. Systematic review registration: https://osf.io/hdpyf/overview. Reproduced under CC-BY. ## Topics [Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Quality of life and daily functioning](https://niyora.com/research/topics/life-area-quality-of-life/)[Work and productivity](https://niyora.com/research/topics/life-area-work/)[Cognition, concentration and memory](https://niyora.com/research/topics/symptom-cognition/)[Stress](https://niyora.com/research/topics/symptom-stress/)[Exercise and yoga](https://niyora.com/research/topics/treatment-exercise/)[Mindfulness and meditation](https://niyora.com/research/topics/treatment-mindfulness/) Research tells you what helps on average. Niyora helps on the day it hits. Calm down, see it another way, and decide what to say, with a PMS and PMDD app built by a doctor. ## Related studies Lab study, 2025 Does yogic pilates and breathing exercises help PMS symptoms? Systematic review, 2026 Do mindfulness and relaxation techniques help with PMS symptoms? Systematic review, 2026 Do digital tools and apps help reduce PMS and PMDD symptoms? Survey study, 2026 Does exercise help college women with period problems and mental health? Cohort study, 2022 What are PMS and PMDD and how should they be diagnosed and treated? Randomised trial, 2026 Is Pilates exercise more effective than stretching for reducing PMS symptoms? Ask AI about this page Copy prompt ChatGPT ↗ Claude ↗ Perplexity ↗ Google AI Mode ↗ Grok ↗