PMOS (PCOS) Meditation: Benefits and a 5-Minute Practice To Try

Polycystic ovarian syndrome (PCOS) is a hormonal condition that can cause a lot of difficult symptoms for women who have it. If you’ve seen the headlines, PCOS is now being renamed PMOS, short for polyendocrine metabolic ovarian syndrome, so you’ll see me use PMOS from here on. Many women with PMOS deal with high stress, and the condition’s other symptoms and health risks only add to it. From type 2 diabetes and infertility to weight gain and hair loss, the effects of PMOS can leave you stressed out!

Luckily, there are lots of ways to manage stress. And, when it comes to PMOS, stress management means symptom relief! Of course, this is easier said than done. You can read some of my top PMOS self-care methods here, but today I wanted to talk about one of the most beneficial methods of stress relief: meditation! 

PMOS Meditation 

When you’re facing difficult PCOS symptoms, it’s easy to get super discouraged. It seems like the options are to “deal with it” or get on prescription drugs with potential side effects that only add to your list of symptoms. I know this is how I felt! (You can read my whole story here.) 

I started meditating in college, when one of my naturopathic doctors told me I needed to “just relax,” stop working out so much and meditate more. I swapped kickboxing for yoga, started making time to slow down, and before long my brain fog lifted and I just felt happier.

However, there are tons of natural ways to regulate your hormones, lose weight, and alleviate symptoms. These can feel like big lifestyle changes, but the positive effects will give you hope for the future you’ve been waiting for! One of those daily practices that can have a big impact is meditation. This one isn’t hard at all, and it’s been essential to so many women with PMOS who are naturally managing their PMOS. We’re going to break down how and why it’s helpful! 

Can Stress Cause PMOS (Formerly Known as PCOS)?

There isn’t evidence to state that high cortisol (stress hormone) levels directly result in polycystic ovarian syndrome. However, there is significant research that shows how stress can worsen PMOS

That happens through your HPA axis, the system that connects your brain to your adrenal glands and controls cortisol. When stress keeps it running in overdrive, it can push up cortisol, insulin and androgens, which feeds chronic inflammation and the physical symptoms you’re trying to calm down. Because stress can make PMOS so much more difficult to live with, reducing stress is one of the best ways you can alleviate your symptoms.

In fact, a 2024 review of 14 trials and more than 700 women found early signs that meditation and mindfulness can help psychological well-being and quality of life in women with PMOS, though more research is needed on weight and fertility.

You can reduce stress in your life in lots of ways, but meditation is one of my personal favorites! 

What Is Meditation?

Meditation is the practice of focusing and clearing your mind to relieve anxiety and stress. You use relaxation techniques like deep breathing, mantra repeating, and visualization! Studies show it helps improve your mental and physical health. It’s often paired with yoga and mindfulness!

If you want a deep dive and some practical ways to incorporate meditation into your PMOS journey, listen to the episode of A Cyster & Her Mister called “Mental Health Practices with Lauren Belcastro!” 

Benefits of Meditation For PMOS

Reduces stress levels.

Studies have shown that meditation helps reduce cortisol levels and improves your ability to manage stressors. When your stress is lowered, not only do you feel better, but your blood pressure goes down and your insulin sensitivity (blood sugar) can get better. This can reduce your risk of heart disease and type 2 diabetes while making weight loss much easier. Additionally, when insulin resistance eases, so do symptoms like irresistible cravings, irregular periods and weight gain, feeling hangry, and irritability. Yes, improving this one thing can have a big impact on your health!

Alleviates anxiety and depression. 

Meditation has also been shown in research to help ease anxiety and depression. Studies show that meditation can have similar effects as other well-respected psychological treatments, which is huge for a free, natural tool! This is important information for women with PMOS, who are more prone to feel the effects of depression and anxiety.

Improves focus and cognitive function. 

Another common symptom of PMOS is brain fog. Whether it’s due to fatigue, stress, hormonal imbalances, or nutrient deficiencies, meditation has been shown to help with cognitive function. It can help improve focus, memory, processing speed, and more! I’d recommend practicing “concentrative” or “focused” meditation if this is an area where you’re looking for symptom relief. Here’s more on the different types of meditation. 

Improves sleep.

Meditating before bed can help quiet racing thoughts and calm your nervous system, so it’s easier to fall asleep. That matters with PMOS, because poor sleep can push up cortisol and make your blood sugar harder to manage the next day. If sleep is a struggle for you, here’s how to sleep better with PMOS.

How To Start Meditating With PMOS

You don’t need an app, a special cushion or an hour of free time. Here’s the simple 5-minute practice I recommend:

1. Find a quiet spot. Sit in a comfy chair or on the floor, or lie down if that feels better.
2. Set a timer for 5 minutes. That way you’re not checking the clock.
3. Breathe in for 4 and out for 6. Breathe in through your nose for a count of 4, then out slowly for a count of 6. Breathing techniques like this, where your exhale is longer than your inhale, tell your body it’s safe to relax.
4. Gently bring your focus back when your mind wanders. It will wander, and that’s totally normal. Just notice it and come back to your breath.
5. Finish slowly. Take one last deep breath and notice how you feel before you get up.

I recommend meditating first thing in the morning before you check your phone, or right before bed if stress keeps you up at night. Pick the time you can actually stick with, since doing it most days matters more than doing it perfectly.

Types of Meditation To Try for PMOS

There’s no one right way to meditate. Here are four types worth trying:

• Guided meditation: You follow along with a recorded voice that walks you through each step. It’s the easiest way to start, since you don’t have to figure out what to do.
• Body scan: You slowly move your attention from your toes to your head, noticing and relaxing each area. It’s great for letting go of tension you didn’t even know you were holding.
• Yoga nidra: Often called “yogic sleep,” you lie down while a guide walks you into deep relaxation. It was one of the practices studied in that 2024 review.
• Walking meditation: You walk slowly and pay attention to each step and each breath. It’s a great option if sitting still makes you antsy, and it gets you moving too.

If you’re a beginner, I recommend starting with guided meditation. Having someone talk you through it takes the pressure off, and you can try the others once it feels natural.

PMOS Meditation FAQs

How Long Should I Meditate for PMOS?

Start with 5 minutes a day. Once that feels easy, work up to 10 to 20 minutes. A short session most days will help you more than one long session once in a while.

Is Yoga or Meditation Better for PMOS?

You don’t have to choose. Yoga gives you slow movement plus the calming benefits of focused breathing, while meditation is easy to fit in anywhere, even on busy days. Several of the studies on women with PMOS used both, so try pairing them, like a short meditation at the end of your yoga practice.

Can Meditation Lower Cortisol?

Research suggests it can. Studies have found that regular meditation can help lower cortisol and blood pressure. Since high cortisol can make insulin resistance and cravings worse, keeping it in check is one of the best things you can do for your physical symptoms with PMOS.

Meditation can help you relieve stress and hopefully reduce symptoms of PMOS! 

It’s not at all uncommon for Cysters to struggle with mental health. It’s stressful to manage a chronic health condition, but there are natural mental health treatments for your PMOS. Try meditation and see where it takes you! 

For more ways to naturally heal PMOS, head to my blog and download The Cysterhood App. There, you’ll find PMOS-friendly workouts and recipes and a huge community of women ready to support you on your journey! 

You’ve got this,

Tallene, RD

Medical disclaimer: This content is for general informational purposes only and is not medical advice. Only a physician can diagnose a medical condition or prescribe treatment. Always consult your physician before making changes to your diet, exercise, medications, or health routine.