Day 4 - Winter {Menstrual Phase}

Natalie Burtenshaw | 23 February, 2021

            Day 4 - Winter {Menstrual Phase}

Join me #28daywelcomebackyourcycleawarenesschallenge
This 28 day challenge was born from a place of welcoming back the whole month of a woman's cycle. Often it's just the time of menstruation that we give any consideration to our cycle.  Our complete cycle is the inner compass to our bodies needs, and a guide to living a more balanced, meaningful connected life.


Day 4 - Winter {Menstrual Phase}

Moon 82.6%

Follicular Stage 

Oestrogen levels are starting to rise

Reflective Phase 

Today I can really feel the Oestrogen rise, this is the hormone that is responsible for boosting my mood, energy and patience, if socialising was an option right now it would certainly seek this out. There has been a obvious shift in my mood and overall energy levels. 


Day 4 Rituals

  • Being yin
  • Stronger exercise
  • Daily meditation practice 
  • Cold Shower
  • Breathwork



Inspired Action
Power Statement; I am inspired.
Body Statement; I am able to process the power of water to cleanse where required.
Grateful; I am grateful for the sun and it's vital Vitamin D.
Flow; On a scale of 1-10 I would say 5.
Emotions; I can feel the uptake in my mood.
Overall Energy; Energised and enjoyed a weight training, testosterone building exercises, stretches and breathwork. {see Zen Swing below}
Other Symptoms; N/A
BOLT Score;16.50
Slept;Very well


Breathwork for building testosterone by lowering stress  - Zen Swing


  • Standing, start moving your arms right then left, like a pendulum.
  • Nose breathe through each arm swing, keeping your mouth closed.
  • Build momentum build up slowly.
  • Continue for 5-20 minutes.

This is a powerful breathing practice to help distress you and help bring your hormones into alignment.

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