---
title: Do mindfulness and relaxation techniques help with PMS symptoms?
description: Yes. These techniques reduced physical symptoms like pain and fatigue, and emotional symptoms like anxiety and depression. However, the evidence is still limi
url: https://niyora.com/research/papers/mindfulness-and-relaxation-based-interventions-for-premenstrual-syndrome-a-2026/
---

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- Do mindfulness and relaxation techniques help with PMS symptoms?

Systematic review, 2026

# Do mindfulness and relaxation techniques help with PMS symptoms?

Yes. These techniques reduced physical symptoms like pain and fatigue, and emotional symptoms like anxiety and depression. However, the evidence is still limited.

 Strong study design

1,598 women of reproductive age with PMS across 22 studies

## What they did

Systematic review of 22 studies published between December 2015 and December 2025. Studies included 13 randomized controlled trials, 7 non-randomized trials, and 2 without control groups. Interventions included yoga, progressive muscle relaxation, guided imagery, and mindfulness-based cognitive behavioral therapy.

## What they found

Mindfulness and relaxation interventions decreased physical symptoms such as pain and fatigue, and psychosocial symptoms such as anxiety, depression, and stress. Quality of life improved. Interventions typically lasted 20-60 minutes. 19 of 22 studies measured PMS symptom severity.

## What it means for you

These techniques appear helpful for PMS symptoms as part of overall care. The main limitation is that the evidence remains limited.

22

studies included

1,598

women total

20-60 minutes

typical intervention duration

## About the study

Original title Mindfulness- and relaxation-based interventions for Premenstrual Syndrome: A Systematic Review Authors Obembe A, Ramos J, Reis E et al. Journal Women & health Year 2026 Study design Systematic review What was tested Mindfulness and relaxation techniques including yoga, progressive muscle relaxation, and guided imagery Read the paper [doi.org/10.1080/03630242.2026.2719876](https://doi.org/10.1080/03630242.2026.2719876)

## Topics

[Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Low mood and depression](https://niyora.com/research/topics/symptom-depression-mood/)[Anxiety and tension](https://niyora.com/research/topics/symptom-anxiety/)[Cognitive behavioral therapy](https://niyora.com/research/topics/treatment-cbt/)[Mindfulness and meditation](https://niyora.com/research/topics/treatment-mindfulness/)[Psychotherapy, counselling and education](https://niyora.com/research/topics/treatment-psychotherapy/)[Exercise and yoga](https://niyora.com/research/topics/treatment-exercise/)[Work and productivity](https://niyora.com/research/topics/life-area-work/)[Quality of life and daily functioning](https://niyora.com/research/topics/life-area-quality-of-life/)

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.

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