Is Yoga Good for Heart Palpitations During Perimenopause?

Heart Palpitations and Perimenopause

Feeling your heart flutter, race, or skip a beat can be alarming. In perimenopause, palpitations are surprisingly common and are usually linked to fluctuating oestrogen affecting the autonomic nervous system, which controls heart rhythm. Stress, caffeine, poor sleep, and anxiety can all trigger episodes. While palpitations should always be checked by a doctor to rule out cardiac causes, yoga is one of the most well-supported lifestyle approaches for managing hormone-related palpitations.

How Yoga Calms the Autonomic Nervous System

The autonomic nervous system has two states: sympathetic (fight-or-flight) and parasympathetic (rest-and-digest). Palpitations tend to occur when the sympathetic nervous system is overactivated. Yoga, particularly through slow breathing and relaxation, activates the parasympathetic response. This directly lowers heart rate, reduces the reactivity of the cardiac nervous system, and makes palpitation episodes less frequent over time.

The Power of Breathwork

Pranayama, the yogic practice of controlled breathing, is especially useful for palpitations. Slow diaphragmatic breathing, box breathing, and extended exhale techniques all activate the vagus nerve, which is the primary pathway for parasympathetic regulation of the heart. Even five minutes of deliberate slow breathing during or after a palpitation episode can help the heart return to a calmer rhythm. Practised regularly, it raises your overall vagal tone, making palpitations less likely to occur.

What Kind of Yoga Is Most Helpful

For heart palpitations, gentler styles of yoga are preferable to vigorous ones. Restorative yoga, yin yoga, and hatha yoga with an emphasis on breathwork and relaxation are ideal. Hot yoga or very fast-paced vinyasa should be approached cautiously, as heat and exertion can trigger palpitations in some women. A calm, cool environment and a steady pace allow the nervous system to settle rather than stimulate.

Everyday Practices That Help

You do not need a full session every time you feel palpitations coming on. Having a short go-to routine of three to five minutes of slow breathing, perhaps with legs up the wall or lying down in savasana, gives you a practical tool in the moment. Building a regular daily practice of even 15 minutes creates the longer-term nervous system resilience that reduces how often palpitations happen.

Always Check with Your Doctor First