Your Inner Winter: How to Embrace the Stillness of the Menstrual Phase

For most women, the menstrual phase is often seen as an inconvenience. It’s a time we push through, numb out, or dismiss its cues. But when we approach it through a lens of cyclical living, this phase is far from a monthly disruption. 

It’s akin to your inner winter: a season of release, retreat, and renewal.

Just as the natural world slows and softens in the depths of winter, your body calls you inward during the menstrual phase. With energy at its lowest and emotions closer to the surface, this isn’t an accident. 

It’s a sacred rhythm designed for rest and reflection.

In this post, we’ll explore what happens in the body during the menstrual phase. We’ll also explore how simple, holistic practices for body, skin, and mind can help you approach this "season" with grace, grounding, and gentle intention.

The Menstrual Phase

The menstrual cycle begins as your inner winter, marked by shedding, softening, and starting anew. Let’s uncover what’s happening in your body, hormones, skin, and emotions during this phase.

→ What’s happening: Day 1 of the menstrual phase starts with the uterine lining shedding, lasting for 3-7 days. Prostaglandins (hormone-like compounds) trigger uterine contractions (also known as cramps), causing a visible release of blood. During this time, your body is in a restorative state, focused on conserving energy. 

→ Hormones: Estrogen and progesterone are at their lowest, leading to symptoms like fatigue, low mood, and cravings. Follicle-stimulating hormone (FSH) is also beginning to rise, preparing your ovaries for a new cycle. 

→ Emotions: During the menstrual phase, you may experience heightened sensitivity, and emotions may feel more intense. Many desire solitude, reflection, or simply slowing down. This inward shift can also bring unexpected clarity. Inner winter is often a time of honest self-assessment. 

→ Skin: The drop in progesterone and estrogen can impact skin barrier function. As it's thinner and more vulnerable, you may experience increased sensitivity and inflammation.1,2 You may also be prone to dryness, irritation, and breakouts.3 During the menstrual cycle, skincare should emphasize calming, soothing, and replenishing.

The menstrual cycle begins with a phase that asks you to pause – to honor your body’s call for stillness. Like every natural rhythm in the body, it’s not something to block or suppress, but instead, an invitation to support and embrace. It’s all part of our body’s divine design – releasing what’s not needed now to prepare for new life later.

Body | Movement + Nourishment for the Menstrual Phase

During the menstrual phase, your body thrives on rest, warmth, and replenishment. Think: grounding foods, restorative movement, and gentle bodywork – all to ease discomfort and encourage balance.

 

Nutrition: Menstrual Cycle Foods

To support your body’s energy level + minimize symptoms, proper nutrition is essential. Here are some easy ways to modify or enhance your diet. 

• Iron-rich foods to replace what’s lost (via blood).

  • Grass-fed beef or liver
  • Lentils
  • Leafy greens

*Tip: Pair iron-rich foods with Vitamin C-rich foods to promote iron absorption.4

• Magnesium-rich foods to help ease cramps + tension in the body.

  • Dark chocolate
  • Pumpkin seeds
  • Spinach

• Foods rich in B vitamins to support + sustain energy. 

  • Beans 
  • Eggs
  • Nuts and seeds

• Omega-3 fats to support hormones and reduce inflammation:

  • Salmon
  • Walnuts
  • Chia seeds
  • Olive oil
  • Avocado 
  • Hemp seed

• Warm, mineral-rich cooked foods support easier digestion and help circulate and build blood (a common philosophy within TCM). 

  • Soups
  • Stews
  • Bone broth

• Herbal teas for uterine/cramp support.

  • Ginger
  • Chamomile
  • Raspberry leaf 

Gentle Movement + Bodywork: Menstrual Cycle Workouts 

Following the principles of cyclical exercise, there are times in your cycle when your body is primed for more intense activity, and, at other times, it needs more rest + recovery. During the menstrual phase, it’s important to focus on rejuvenation. And sometimes that may mean that your body doesn’t need movement – only stillness. Tune in to your unique needs.

Menstrual cycle workouts should not be strenuous. Avoid high-intensity exercise during peak cramps/fatigue. Instead, focus on alternatives like: 

• Stretching, restorative yoga, or walking. These gentle practices will address tension in the body and support lymph + circulation, while still allowing your body to rest.

• Bodywork practices are an excellent way to support and ground your body, ensuring you can feel your best and ease discomfort. 

  • Abdominal massage
  • Lymphatic brushing 
  • Heating pad
  • Warm baths with Epsom salt
  • Cycle Soothing Spray with magnesium + essential oils 

→ SHOP: Sea Soak  | Cycle Soothing Spray 

For many, slowing down during the menstrual phase can feel unfamiliar – even uncomfortable. But honoring your body’s call for rest is often where the deepest healing happens. As you soften into this slower rhythm, it can help to pair these practices with rituals that feel nurturing and intentional.

Let’s explore how to care for your skin with the same softness and intention.

Skin | Caring for Sensitive Skin During the Menstrual Phase

As your body slows during menstruation, your skin also calls for gentleness. With sensitivity at its peak, skincare during the menstrual phase should focus on a few specific things:

→ Goals: Soothe, rebuild, and protect the skin barrier, and relieve muscular tension.

→ Ingredient Focus: These botanicals and animal-based ingredients work in harmony with your skin’s natural rhythms to soothe, restore moisture, and calm inflammation:

• Blue tansy – This potent flower is beloved for its ability to visibly reduce redness, irritation, and dryness. The compound chamazulene (which gives it that gorgeous deep blue hue) delivers powerful antioxidant and anti-inflammatory support.

• Marshmallow root – A longtime herbal remedy prized for its soothing properties. Special compounds form a soft, protective layer on the skin to help ease irritation and support repair. It’s especially great for redness, dehydration, or eczema and acne flare-ups. 

• Ashwagandha – An adaptogenic herb with a powerful antioxidant profile that can help reduce inflammation, strengthen the skin barrier, and encourage a clear, calm complexion.

• Emu oil – A deeply restorative, ancestral fat used for centuries in Aboriginal culture to comfort inflamed, dry, or compromised skin. Its unique lipid structure allows it to absorb deeply, delivering vitamins and fatty acids that replenish moisture and strengthen the barrier.

Together, these ingredients create a gentle yet powerful combination that supports your skin during the sensitivity of the menstrual phase. And for extra support, we’ve included a calming skincare ritual from our in-house holistic esthetician, Courtney. ;)

Menstrual Phase Skincare: Our Holistic Esthetician’s Recommended Routine

01 | CLEANSING OIL – PM ONLY
→ During your menstrual phase, skin is more prone to dryness, sensitivity, and irritation. Less is more here – overwashing can strip the skin, leaving your barrier even more vulnerable. Our nourishing cleansing oil gently lifts impurities without stripping your skin’s protective barrier. (Check out this tutorial if you’re new to oil cleansing.)

SHOP: Cleansing Oil

*Courtney’s Tip: Massage your cleansing oil a bit longer than usual this week. ;) Slow, circular movements across the cheeks, jaw, and temples will help reduce inflammation and encourage circulation. Bonus: it’s incredibly grounding.

 

02 | SPRITZ A SOOTHING FACIAL MIST
→ A mineral-rich facial spray helps replenish hydration, ease inflammation, and rebalance your skin’s pH – all of which can be out of sync during menstruation. Our Everything Spray (with magnesium) or our Soothing Mist (with calming botanicals like blue tansy) are both supportive in this phase.

SHOP: Everything Spray | Soothing Mist

 

03 | APPLY SOOTHING SERUM
→ To soothe inflamed or reactive skin, you need a serum rich in herbal antioxidants. Our Soothing Serum blends marshmallow root and ashwagandha to reduce redness, rebuild the barrier, and ease the effects of internal stress.

SHOP: Soothing Serum

 

04 | LAYER ON A BARRIER-BOOSTING BALM OR CREAM
→ To seal in the goodness, finish with a nourishing balm or cream that protects your skin and restores essential moisture. The Everything Balm and Soothing Cream both feature emu oil to deeply moisturize and calm irritation and inflammation. This step is especially helpful if your skin feels dry, tight, or extra reactive.

SHOP:  Everything Balm | Soothing Cream

 

05 | ADDITIONAL SKIN SUPPORT
→ This is an ideal week to slow down and support your skin with a gentle facial massage. A Gua Sha practice can help release built-up tension, detoxify tissue, move lymph, and reconnect you to your body. And for those moments when you want an extra dose of calm, our Soothing Mask offers replenishing relief with colloidal oatmeal and anti-inflammatory botanicals.

SHOP: Gua Sha | Soothing Mask

With the right ingredients and rituals, even your skincare can become a grounding act of care. This same tenderness extends to your inner world, too. Let’s talk about supporting your headspace during this inward phase.

Mind | Supporting Your Headspace In the Menstrual Phase

Your inner winter is not barren. It’s an invitation to find beauty in stillness, clarity in reflection, and strength in softness.

As your hormones reach their lowest point, the brain enters a unique state of rest and receptivity. While you may notice moments of brain fog or low motivation, this phase also opens the door to profound clarity, heightened intuition, and emotional alignment.

You may crave solitude, quiet, and simplicity – especially after the energy spike and “nesting” of the luteal phase. Instead of resisting the shift, honor it. 

Let yourself slow down. Listen for what’s beneath the surface.

This is a sacred time to listen to your body and reconnect with your inner voice (and for many, to hear more clearly from God). Fascinatingly, it’s also the only time in your cycle when both hemispheres of the brain communicate clearly, allowing vision, insight, and creativity to flow more freely.

Let’s embrace this quiet power with supportive rituals for your inner winter.

Practices to Support Your Mental + Emotional Health

Reflective and grounding practices are especially powerful in this phase. Set aside space to write, pray, or simply be.

• Journaling + Introspection – This allows clarity to emerge. Try journaling or listing a few things you’re grateful for by candlelight for a peaceful end-of-day ritual.

• Stillness + Solitude – give yourself permission to rest without guilt. Whether it’s quiet time alone, a walk in nature, or unplugging from digital noise, this is the phase to lean into your inner world.

• Gentle Meditation or Breathwork – these practices calm the nervous system and align beautifully with the body’s slower rhythm. Just a few minutes a day can bring grounded peace and a deeper connection to self.

• Aromatherapy + Grounding Scents – create a cozy atmosphere with our Crisp Smoky Woods or Palo Santo collections. These calming aromas double as immune support (thanks to antiviral essential oils) while setting the tone for quiet rituals.

• Red Light Therapy – aside from the skin benefits, it also boosts cellular energy (ATP), helping support mood, fatigue, and cramps during menstruation.

• Comfort-Centered Environments – build sensory-rich environments that signal safety and warmth to your body and brain.

  • Cozy slippers
  • Warm baths (with your favorite podcast ;))
  • Non-toxic candles
  • A soft blanket and a quiet corner

*Tip: In Traditional Chinese Medicine, keeping your feet warm is said to support uterine blood flow and reproductive health. So bring on the fuzzy socks!

SHOP: Crisp Smoky Woods Collection | Palo Santo Collection | Non-toxic Candles

 

This is your sacred time to release, reflect, and reconnect. The more you honor your body’s need for rest and renewal, the more grounded and clear you’ll feel moving into the next phase of your cycle.

Reconnecting + Honoring Your Body

Just as our bodies call for rest each day, so our cycle depends on a routine rhythm of rest + recalibration. And when we lean into our inner winter, we create the foundation for balance and renewal in the phases ahead. 

By listening to your body’s natural rhythms and embracing supportive rituals for your skin, body, and mind, you, too, can experience this phase as a season of grounding and grace.

Honor the stillness. Trust the reset. And know that within this winter season, there is a quiet strength.

XO

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Sources: 

1. National Library of Medicine | The Menstrual Cycle and the Skin
2. Science Becomes Her | Skin Changes During Menstrual Cycle & What to Do About It.
3. National Library of Medicine | Changes in Transepidermal Water Loss and Cutaneous Blood Flow During the Menstrual Cycle 
4. So Fresh So Green: Hormone Healthy Blog | Hormone-Balancing Foods to Eat for Each Phase of Your Menstrual Cycle

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