MENSTRUAL PHASE WORKOUT
Slow walking meditation
Menstrual phaseEasy
A 30-minute walking meditation paced to the breath. Keep your heart rate under 120 beats per minute, and walk somewhere green if you can.
The blocks
1
Slow warm-up walk5 min
Notice your feet. Breathe in through the nose, out through the mouth.
2
Walking with gratitude10 min
On each exhale, name one thing you are grateful for, even something small.
3
Counted-breath walk10 min
Inhale for 4 steps, exhale for 6 steps. The longer exhale calms the nervous system.
4
Cool-down5 min
Slow to a wandering pace. End on a few deep breaths.
Heads up
This is education, not medical advice. Always loop in a doctor for your real health decisions.
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