Polycystic ovary syndrome (PCOS) involves a complex interplay of hormonal, metabolic, and inflammatory factors. Chronic stress worsens PCOS through the cortisol-insulin axis: elevated cortisol increases insulin resistance, which increases androgen production, which worsens PCOS symptoms. Breathing exercises that reduce cortisol can therefore positively influence the entire hormonal cascade — addressing a root driver rather than just symptoms.
The daily protocol: 10 minutes of coherence breathing (inhale 5, exhale 5) every morning. This has been shown to reduce cortisol levels by 15-20% when practiced consistently. The cortisol reduction improves insulin sensitivity, which reduces hyperandrogenism, which can improve menstrual regularity, reduce acne, and slow hair loss. The effects are gradual (4-8 weeks) and complementary to medical treatment — breathing exercises work on the autonomic layer that medication doesn't directly address.
Additional benefits for PCOS: improved sleep quality (parasympathetic tone supports sleep architecture), reduced anxiety and depression (common PCOS comorbidities), and better stress resilience (reducing the cortisol spikes that worsen the metabolic profile). A 2019 study found that women with PCOS who practiced daily breathing exercises for 12 weeks showed significant improvements in anxiety, depression, and quality of life scores. Breathing exercises are not a replacement for medical management but a powerful complementary approach.