Whether you’ve just been diagnosed, have lived with PCOS for years, or know a friend or family member with the condition, you’re probably familiar with its more well-known symptoms—irregular periods, hair growth, and skin changes, to name a few. But did you know that PCOS can also impact your breathing and sleep?
A 2019 study involving 182,619 women and people who menstruate suggests that individuals with PCOS are more likely to have reduced lung capacity and experience shortness of breath more often. Another study indicates that PCOS may increase your likelihood of developing sleep apnea (a sleep-related breathing disorder), largely due to hormonal imbalances and elevated testosterone levels.
The cycle of shallow, rapid chest breathing during the day can carry over into the night, worsening sleep quality. A lack of quality sleep, in turn, can make breathing difficulties worse, creating a vicious cycle. This also exacerbates other PCOS symptoms and further disrupts hormone balance.
But here’s the good news: you can support both your breathing and sleep through breathwork practices. These practices have been shown to improve sleep, balance hormones, increase energy, and promote calm. Even better, you can retrain your breathing to keep it steady and healthy throughout the day and night.
‘But how do I do that?’ I hear you ask. Below are my top tips to get you started.
1. Your nose knows!
The key to better breathing is using your nose. Start by paying attention to whether you’re a mouth breather or a nasal breather throughout the day. Breathing through your mouth often leads to shallow, chest-level breathing, which can trigger your stress response and worsen hormone imbalances. On the other hand, nasal breathing encourages deeper, slower breaths by engaging your diaphragm—the body’s primary breathing muscle. This promotes balance in your physical, mental, and emotional health. So, if you can, switch to nasal breathing today.
2. Practice daily breathing exercises
Even a simple five-minute daily breathing practice can make a big difference over time. This helps you start the day by breathing through your nose, boosting your energy, and supporting hormone balance. Set aside a few minutes each day to focus on your breathing. (Consider trying a guided breathing practice like this one)
3. Improve your sleep hygiene
Creating the ideal environment for sleep is crucial to improving both your sleep and breathing. Establish a wind-down routine before bed, remove electronic devices from your bedroom, and make your space as dark as possible. For more sleep hygiene tips, check out resources like Headspace. By improving your sleep, you’ll naturally support better breathing, helping you break the vicious cycle.
My advice is to start small—focus on just one tip, and gradually incorporate more as you feel ready. Although changing how you breathe might seem minor, it can profoundly impact your body and mind. If you're dealing with shortness of breath, shallow breathing, or sleep issues and you suspect it may be linked to your PCOS or another menstrual condition, don’t hesitate to reach out for our support.
Learn more and connect with Harriette here.
Sources
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- https://www.ersnet.org/news-and-features/news/women-with-polycystic-ovary-syndrome-face-higher-risk-of-breathing-difficulties/#:~:text=It%20can%20cause%20irregular%20periods,lead%20to%20shortness%20of%20breath
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2390828/
- https://www.healthline.com/health/sleep/how-sleep-can-affect-your-hormone-levels
