---
title: Does yogic pilates and breathing exercises help PMS symptoms?
description: Yes. Women doing yogic pilates and breathing exercises (pranayama) for 24 days had a clear improvement in core strength and a clear reduction in stress. There
url: https://niyora.com/research/papers/synergy-of-yogic-pilates-and-pranayama-to-combat-stress-and-cognition-in-2025/
---

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- Does yogic pilates and breathing exercises help PMS symptoms?

Lab study, 2025

# Does yogic pilates and breathing exercises help PMS symptoms?

Yes. Women doing yogic pilates and breathing exercises (pranayama) for 24 days had a clear improvement in core strength and a clear reduction in stress. There was no clear change in memory function or AMH hormone levels.

 Moderate study design

30 women, mean age 23 years, with moderate to severe PMS, depression, and back pain

## What they did

30 women with moderate to severe PMS (average age 23 years) who had depression and back pain participated in this study. They did yogic pilates and pranayama exercises and were tested on core strength, stress, memory, and a hormone called AMH on day 1 and day 24.

## What they found

Core strength improved with a clear difference. Stress levels were reduced with a clear difference. Memory function showed no clear difference. AMH hormone levels showed no clear difference.

## What it means for you

This small study suggests that yogic pilates and breathing exercises may help reduce stress and improve physical strength in women with PMS. But the study was only 30 women at one location in India, and it did not follow women long-term to see if benefits lasted.

30

women

23

average age in years

24

days of treatment

## About the study

Original title Synergy of Yogic Pilates and Pranayama to Combat Stress and Cognition in Premenstrual Syndrome for Sustainable Health: An Experimental Study Authors Abha Shirish Khisty, Zafar Azeem, Rucha Choudhari et al. Journal JOURNAL OF CLINICAL AND DIAGNOSTIC RESEARCH Year 2025 Study design Lab study Participants 30 What was tested Yogic pilates and pranayama (breathing exercises) for 24 days Open access Yes Read the paper [doi.org/10.7860/jcdr/2026/77887.22420](https://doi.org/10.7860/jcdr/2026/77887.22420)

## Topics

[Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[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/)[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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