Your menstrual cycle is a journey, and understanding its different phases can help you make the most of every day. Each phase offers unique opportunities for energy, movement, and rest. Grounding can be a great way to support yourself through this journey, helping you reconnect with the earth and find your natural balance.
This guide, in collaboration with Josie Lloyd from Explore Fitness, explores how aligning with your cycle's phases can enhance your wellbeing.
We'll also look at the benefits of grounding, including reduced inflammation and improved sleep, and how health coaching can provide extra support on your journey.
What is grounding?
Grounding (or earthing) works by allowing your body to absorb electrons from the Earth's surface, which can help neutralise free radicals and reduce inflammation. When you make direct contact with the ground—like walking barefoot or in Bahé shoes on grass, sand, or soil—these electrons act as natural antioxidants, helping to lower cortisol, shift your nervous system into a more relaxed state (parasympathetic activation), and support better circulation for muscle recovery.
It’s basically like giving your body a reset button after stress, training, or even just a long day.
Understanding the Cycle
A great way to understand the menstrual cycle is to think of it as seasons.
- Inner Winter or Menstrual Phase
- Inner Spring or Follicular Phase
- Inner Summer or Ovulation Phase
- Inner Autumn or Luteal Phase
Inner Winter or Menstrual Phase
First up is our inner winter (Menstrual Phase). The first day of your bleed marks the start of this phase. This is when your body sheds the uterine lining. Hormones are low, and you may feel tired. But even with this fatigue, your body can recover well from workouts, sleep quality can be higher, and recovery metrics like HRV can be better. Everyone's experience is different, so it's important to listen to your body!
How you can spend time grounding during your menstrual phase:
- Spend time outdoors
- Journal about your last cycle and setting intentions for the next, what you would like to let go of and what you would like to allow in,
- Use this time to align with your natural rhythm
Suggested movement during your menstrual phase:
- Restorative Yoga
- Yin Yoga
- Walking
Inner Spring or Follicular Phase
Once your bleed finishes, you move into your inner spring (Follicular Phase). Oestrogen becomes the main player, increasing energy, motivation, and libido. Like spring, this phase feels like a renewal. Follicle-stimulating hormone (FSH) and oestrogen rise, preparing the egg for potential fertilisation. In your inner spring, your self-awareness may shift as you move into a ‘go’ mode driven by oestrogen – ‘doing’ rather than ‘being.’
Practicing grounding in your Follicular Phase:
Grounding can help you stay connected to your ‘why’ as inspiration and activity increase.
Movement that supports you in your Follicular phase
- Light runs
- Strength and Plyometric workouts
- You can begin to ramp up the intensity of your workouts in your inner spring
Inner Summer or Ovulation Phase
Next is inner summer (Ovulation). Libido, energy, and cognitive function are high. Luteinising hormone (LH) surges, and the egg is released. You might notice some cramping, called Mittelschmerz (middle pain), as you ovulate. As you ovulate in your inner summer, grounding and incorporating detoxifying foods can help decrease PMS symptoms as you transition to inner autumn.
Detoxifying foods to eat in your inner summer
- Cruciferous vegetables like broccoli and kale
- Fibre-rich foods like flaxseeds and leafy greens
- Liver-supporting nutrients (from lemon, turmeric, and eggs) support liver function and gut elimination, helping to balance oestrogen and reduce bloating and mood swings
Incorporating grounding during the ovulation phase
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grounding for 20-30 minutes per day can have a positive effect on reducing the symptoms of PMS by; reducing inflammation, lowering stress, and supporting hormone balance.
- For maximum benefits spend time outdoors with direct contact to natural surfaces like grass, soil, or sand.
Movement that supports your inner summer or Ovulation Phase
- You can do more high intensity workouts,
- When it feels intuitively right do a higher frequency of exercise
- You can challenge yourself in this phase by going on big hikes and going wild camping.
Inner Autumn or Luteal Phase
Finally, there's inner autumn (Luteal Phase). Now, your body prepares for a potential fertilised egg. Progesterone is released, causing your body's basal temperature to rise, promoting relaxation, and increasing your metabolic rate. Your body stores less carbohydrates and burns 2-10% more calories. This is because your body is building the uterine lining and storing nutrients. The increased temperature also contributes to calorie burn. If there's no pregnancy, the drop in progesterone leads to shedding of the uterine lining – your bleed. Rising progesterone can increase body temperature, inflammation, and heart rate while lowering HRV and disrupting sleep, making recovery harder.
Grounding in your Luteal Phase
Grounding is especially helpful here to calm your nervous system, reduce inflammation, and promote better rest. Grounding, especially around sunrise and sunset, whether barefoot or with conductive shoes like Bahé, can help regulate inflammation and your circadian rhythm, supporting healthy sleep. Using a grounding sheet on your bed overnight is another easy way to increase connection to the earth while you sleep. In your inner autumn, grounding is most beneficial as your body's energy and recovery reserves shift to support the uterine lining.
Movement that supports your inner autumn or Luteal Phase
- Intuitive movement
- Embodied dance
- Walks at sunrise and sunset
- Solo self care activities such as sauna and cold plunges
- Short bursts of high intensity exercise to prompt the body's anti-inflammatory response, with adequate rest within and after workouts
To further support your menstrual cycle wellness, consider expert health coaching with Josie Lloyd from Explore Fitness.
Josie's personalised programs offer:
- Tailored Nutrition: Cycle-specific dietary guidance.
- Customised Workouts: Exercise routines aligned with your cycle phases.
- Accountability & Mindset Support: Strategies for emotional and mental well-being.
- One-on-one sessions and group calls
- Support for women's unique physiological needs.
Explore Fitness empowers women to thrive at every stage of their wellness journey. Visit Josie Lloyd on Instagram (@josielloyd_) or explore her website (explore-fitness.co.uk) for more information.
Discover how grounding and personalised health coaching can transform your menstrual cycle experience.
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