“I want to fix my hormones… but how?”
This is a question so many women quietly carry. This feeling often arises from struggles like:
✨ Irregular periods
✨ Low libido
✨ Overwhelming mood swings
✨ Exhaustion or restlessness
✨ Stress that never seems to release
Women of all ages experience these common signs of hormone imbalance, yet they’re often overlooked, dismissed, or misunderstood.
If any of this sounds like you, please know that your body is trying to tell you something, and there are gentle, natural ways to fix your hormones so you can feel like yourself again.
The First Step to Healing Hormonal Imbalance is Recognizing the Symptoms
Your body is incredibly wise, it’s always giving you signals when something’s out of balance. When you practice self-awareness and learn to recognize these signs, you can begin supporting your hormone health.
Let’s take a look at the top signs that your hormones may be calling out for support.
The Top 5 Symptoms That Often Indicate Hormonal Imbalance in Women:
#1: Irregular or Missed Cycles:
Changes in your natural hormonal rhythm, such as missed period cycles, unusually heavy or light bleeding, or shifts in timing, can be a sign that your hormones are out of balance.
(This includes menstrual cycles, but also applies to those in perimenopause or menopause.)
#2: Mood Swings, Anxiety, or Depression:
Hormones like estrogen and progesterone influence neurotransmitters, so imbalance can cause emotional instability.
#3: Fatigue and Low Energy:
Persistent tiredness even after good rest may result from thyroid or adrenal hormone imbalance.
#4: Weight Gain or Difficulty Losing Weight:
Hormones regulate metabolism, so imbalances (like with insulin or cortisol) can cause weight fluctuations, especially around the belly.
#5: Sleep Disturbances:
Trouble falling asleep, staying asleep, or waking up tired is common with fluctuating hormone levels, especially during menopause or PMS.
Feeling overwhelmed by these symptoms?
Download my free guided meditation to help reset your feminine energy and support natural hormone balance.
Hormonal Imbalance in Women: Why It’s Not “Just Part of Being a Woman”
When your hormones are out of balance, the signs may be subtle or overwhelming.
For example: You might notice irregular or painful periods, mood swings, anxiety, fatigue, or a constant feeling of being “off” without knowing why.
Bloating, breakouts, sleep issues, low libido, or a sense of emotional disconnection are all common signals that something deeper is happening in your body.
You might find yourself wondering:
‘Why am I so tired?’
‘Why does my mood crash before my period?’
‘Is this normal or is something wrong with me?’
The challenging part is that symptoms like painful periods or brain fog during peri-menopause are often brushed off as:
“Just part of being a woman”
But in reality, you’re not meant to suffer like this, your body’s trying to signal a need for deeper support, rest, and balance.
For example: The menstrual cycle isn’t meant to be a monthly inconvenience, it provides valuable insights into hormonal health and well-being. It’s considered by many professionals to be your fifth vital sign.
The truth is, hormonal imbalance is more common than you might think, and it doesn’t always require medical intervention to begin healing.
I’m Joss, Yoga Therapist C-IAYT. In this blog, I’ll guide you through the signs of hormonal imbalance and the exact ways you can begin to balance your hormones naturally!
Diving into the Real Cause of Hormone Imbalance
I spent nearly a decade stuck in a frustrating cycle of irregular periods, anxiety, depression, low energy, and poor sleep. I had no idea that all of these symptoms were connected or that they were signs of hormonal imbalance.
Even more importantly, I didn’t realize that unmanaged stress was the root cause of all my issues.
It was the thread quietly linking every symptom I was experiencing. What I didn’t know then is that stress doesn’t just live in your mind, it rewires your brain and body.
Your limbic system, the part of your brain that processes emotions, plays a central role in this. When something stressful happens - even something small - your brain shifts from logical thinking to emotional reaction, setting off a chain response in your nervous and endocrine systems.
Image credit: Simply Psychology. View original
This emotional stress response activates your HPA axis (that’s your stress hormone system), which can throw your body out of balance.
Over time, if stress keeps triggering this system, it can weaken your immune system, making you more prone to illness, fatigue, and inflammation. (McEwen, 2006).
Image source: McEwen, B.S., 2006, Dialogues in Clinical Neuroscience. View original
At the time, I had very little mindfulness or body connection. I didn’t know how stress felt in my body, and I’d gotten used to ignoring the signs from my body. Things like muscle tension, shallow breathing, digestive issues, and a racing heart became my normal.
I didn’t just ignore my stress, I also didn’t know how to regulate it. And that’s what kept me stuck in the cycle.
Had someone told me to just start by reducing my stress and that this could help improve all of my symptoms…
I probably wouldn’t have believed them. Take it from me: it’s not always obvious when hormone imbalance is behind your symptoms, but in my case, stress was the thread that connected everything I was struggling with.
Back then, I didn't know the natural remedies for hormone imbalance, so I relied on quick fixes such as medication for anxiety, sleeping pills, and consecutive birth control to stop my period all together.
Essentially I was just blocking and resisting the calls of my body instead of nurturing and healing. All of that blocking and resisting led to a build-up of emotional and physical tension that I could not handle anymore.
This is when I turned to Eastern medicine, desperate for an actual solution.
Why I Stopped Suppressing Hormonal Symptoms and Started Healing Naturally
When I realized how deeply stress was affecting my hormones and overall health - and how little support I was getting from Western medicine - I felt called to explore Eastern healing.
✨ I was tired of taking medication for anxiety, stress, and depression.
✨ I didn’t want to block my menstrual cycle anymore.
I felt like a zombie - disconnected from my body because Western medicine only offered me ways to numb or suppress my symptoms.
I was desperate to feel like myself again.
At that point, I had completely lost faith in doctors. I was beginning to see that women’s health was underfunded, misunderstood, and often ignored. It felt like no one was listening. If I wanted to heal, I had to take matters into my own hands.
So I began researching ways to naturally reduce stress and balance my hormones. What I found was surprising: There were evidence-based and research-backed tools I could start using from home, simple practices that didn’t require prescriptions.
Ready to stop suppressing symptoms?
Download my free guided meditation to help reset your feminine energy and support natural hormone balance.
Connecting with your body and listening to its signals is the first step towards lasting change. While there’s no quick fix, embracing simple, consistent daily habits can create powerful shifts in your hormone health.
Below, I’m sharing my top ways to naturally balance your hormones. These are practical, gentle somatic practices that support your body’s natural rhythms and help you feel more grounded every day.
Top 7 Ways to Balance Your Hormones Naturally
If you’re serious about balancing your hormones naturally, consistency is key.
Aim to do a simple 10-minute routine every day. Your body and nervous system needs consistency to establish safety and balance. Even on days when you feel calm or happy, still do your practice, those are the moments that ensure you stay healthy and balanced.
#1: Breathwork 🫁
There are specific breathwork practices which are researched to reduce stress and regulate the nervous system, which plays a direct role in balancing your hormones.
Long Exhale Breathing:
Shown to reduce sympathetic and enhance parasympathetic nervous system activity. To explore this breathing technique, exhale (through the nose) twice as long as your inhale. For example: inhale to the count of 4 or 6, exhale to the count of 8 or 12.
Bhramari Pranayama:
Very soothing breathing technique. Research shows it effectively stimulates parasympathetic nervous system activity. helps reduce heart rate, and blood pressure (Pramanik et al., 2010).
#2: Meditation 🧘♀️
Meditation is more than a moment for calm. It’s a powerful, natural practice for hormonal health. Evidence shows that regular meditation can:
Reduce cortisol (that’s your main stress hormone) [1]
Support faster stress recovery and regulate your HPA axis (that’s your body’s main stress-response system linking the brain and hormone system). [2]
Positively influence other hormones like thyroid-stimulating hormone (TSH), growth hormone, and testosterone [3]
#3: Time in Nature 🌿
Studies show that just 20–30 minutes in green spaces can significantly lower cortisol (your main stress hormone). Even a 15-minute forest walk can boost relaxation by activating your parasympathetic nervous system and rebalancing your HPA‑axis (that’s your body’s main stress-response system linking the brain and hormone system). (dailytelegraph)
#4: Gentle Yoga 🙏
Research shows that yoga helps the body come back to balanced state of physical and emotional congruence (NIH Study). It’s one of the most powerful, natural ways to reduce stress and support hormone balance.
Certain poses and breathwork practices help calm the nervous system, reduce cortisol, and stimulate the endocrine glands which are responsible for hormone production and regulation.
Gentle yoga also improves mindfulness, circulation, lymphatic flow, and supports the body’s detox processes, which are essential for balanced hormones. The best part? Yoga is accessible to all ages, body types, and experience levels. You don’t need to be flexible or spiritual — just willing to slow down and reconnect with your body.
#5: Prioritize Sleep & Circadian Rhythm 💤
Your beauty sleep is extremely important. According to NIH studies, less than 7 hours of sleep was associated with increased levels of the hormone ghrelin, decreased levels of the hormone leptin, and sensitivity to the insulin hormone.
A great natural way to ensure you get a good night's rest is to create a sleep ritual. Set 15-minutes aside before bed to listen to a yoga nidra or guided meditation. Put all phones and screens away which can impact your circadian rhythm. Take a moment to slow your breathing down and release anywhere in your body you may be unnecessarily tensing.
#6: Self-Compassion 🩷
Replace self-criticism with self-kindness. Research shows that higher levels of self-compassion are linked to lower daily cortisol levels: the stress hormone (NIH study). Self-compassion also helps your body release feel-good hormones like oxytocin and natural opiates, promoting calm and connection. According to Dr. Kristin Neff, a leading researcher on self-compassion, this practice is strongly associated with greater mental well-being, life satisfaction, healthier habits, better relationships, and a more stable sense of self-worth (source).
A great way to practice more self-compassion is to start a thoughts journal. Try to catch yourself in a moment that’s tough or where you feel bad and note your thoughts down (For example: I shouldn’t have done that, why did I say that, I’m so dumb, etc). Next, ask yourself: Would I speak this way to a dear friend
#7: Cycle Syncing & Womb Connection 📅
This one is the most transformational way to balance hormones naturally. Society encourages women to disconnect from their bodies in so many ways: to push through pain, ignore their cycles, and suppress emotions. We’re encouraged to align with a very masculine world.
This encouragement to disconnect is extremely harmful. When you ignore your natural rhythms, it can lead to all sorts of health problems such as burnout, hormonal imbalances, and pelvic health issues.
If you're ready to balance your hormones naturally, begin by honoring your cycles which include: menstruation, perimenopause, menopause, and sleep. As well as external rhythms: moon phases and the seasons.
Your are a cyclical being, hormonal healing starts when you begin to listen to and trust your body.
A 2020 study in the International Journal of Environmental Research and Public Health found that training based on menstrual phases improved strength, mood, and reduced hormonal symptoms (source).
You can start balancing your hormones with a simple 10-minute daily routine using the practices above.
Remember: When it comes to naturally balancing your hormones, consistency is key.
Your body needs a daily routine that nourishes all aspects of you: mind, body, and spirit. It's also important to focus on stress-specific practices in your daily routine.
For example: While breathwork is incredibly powerful, some techniques (like Kapalabhati or Wim Hof) are stimulating and activate the sympathetic nervous system, which may not be ideal if you're trying to lower cortisol and support hormone balance.
Your Next Steps to Natural Hormone Balance
If you’ve made it this far, you already know that balancing your hormones naturally means more than just fixing one issue, it’s about reconnecting to your body, reducing stress, and supporting your mind-body-spirit consistently.
Here’s a Step-by-Step Guide to Get You Started:
Step 1: Create a daily 10-minute practice using some of the practices I shared above: breathwork, meditation, and gentle yoga.
Step 2: Prioritize rest, support your circadian rhythm, and begin syncing with your natural cycles.
Step 3: Practice self-compassion and use my journal tracking method so you can reduce self-criticism.
Step 4: Stay consistent.
Natural Hormone Balance Is Possible – Here's the Bottom Line
If you’ve been feeling exhausted, anxious, disconnected from your body, or stuck in a cycle of painful periods, mood swings, or poor sleep, please know you’re not alone.
I spent years in that same place, wondering what was wrong with me and why nothing seemed to help. The truth is, my hormones were out of balance, and no one had ever taught me how to listen to my body or regulate my stress naturally.
Everything changed when I stopped suppressing my symptoms and started tuning into my body.
I turned to holistic, evidence-based practices like breathwork, meditation, and gentle yoga. From here, I built a 10-minute daily self-care routine that finally fixed my hormones.
You don’t have to wait until you burn out to take action. You can start feeling better right away.
✨ I created a free guided meditation designed specifically to support your nervous system, reset your feminine energy, and help restore your hormonal balance, naturally.
This is your first step toward healing: simple, gentle, and completely free. You deserve to feel balanced, whole, and at home in your body.
Joss Frank, Yoga Therapist C-IAYT
I’m Joss, founder of Wild Womb, and I specialize in empowering people to heal, reclaim their power, and build lasting self-confidence.
After years of struggling with depression, anxiety, and trauma, I discovered that true healing comes from within. Through my personal journey of self-healing, I learned that the key to overcoming physical and emotional challenges lies in reconnecting with the body, cultivating inner awareness, and embracing holistic practices.
As a certified Yoga Therapist (C-IAYT), I now guide people through transformative healing processes that address both the physical and emotional aspects of their well-being. My work combines somatic therapy, yoga therapy, and emotional healing practices to help people cultivate self-love and lasting inner peace.
Whether you're struggling with mental health, trauma recovery, or building a positive relationship with your body, I’m here to support you on your healing journey.