The menstrual cycle is a natural, cyclical process that influences far more than reproduction. Hormonal changes across the cycle affect energy levels, mood, digestion, sleep, immunity, and emotional wellbeing. Learning to understand the menstrual cycle helps you work with your body rather than against it — supporting rest when needed and leaning into energy when it rises.
This guide focuses purely on menstrual cycle education, explaining what happens in each phase and how you may feel as your hormones shift.
What Is the Menstrual Cycle?
The menstrual cycle typically lasts around 28 days, though anything between 21 and 35 days is considered normal. It is regulated primarily by the hormones estrogen and progesterone and is divided into four phases:
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Menstrual Phase – release and restoration
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Follicular Phase – renewal and rebuilding
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Ovulatory Phase – vitality and outward energy
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Luteal Phase – slowing down and preparation
Each phase serves a purpose and brings different physical and emotional experiences.
🌑 Menstrual Phase: Release & Restore
What’s happening in the body:
Hormone levels drop, triggering the shedding of the uterine lining. The body is focused on release and recovery.
How you may feel:
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Lower energy and motivation
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Increased sensitivity or introspection
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Cramping, bloating, or digestive discomfort
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Desire for warmth, rest, and comfort
This phase often calls for slowing down, reducing stimulation, and prioritising rest.
🌱 Follicular Phase: Renew & Rebuild
What’s happening in the body:
After menstruation, estrogen begins to rise. The body shifts into a rebuilding mode, preparing for ovulation.
How you may feel:
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Gradually increasing energy
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Clearer thinking and optimism
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Motivation to start new projects
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Improved digestion and focus
This phase is often associated with freshness, creativity, and mental clarity.
🌸 Ovulatory Phase: Vitality & Expression
What’s happening in the body:
Estrogen peaks and ovulation occurs. This is the most outward, expressive phase of the cycle.
How you may feel:
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High energy and confidence
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Increased sociability and communication
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Strong focus and productivity
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Feeling radiant and connected
The body is primed for activity, connection, and expression during this phase.
🌕 Luteal Phase: Slow Down & Prepare
What’s happening in the body:
Progesterone rises after ovulation, supporting the body in preparation for menstruation. Energy naturally begins to decline.
How you may feel:
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Slower pace and reduced stamina
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Increased emotional sensitivity
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Cravings, bloating, or tension
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Stronger need for rest and routine
This phase benefits from grounding practices, nervous system support, and gentle structure.
Supporting Your Cycle with Herbal Rituals
Once you understand the rhythm of your menstrual cycle, supportive rituals can help you feel more balanced throughout the month. Herbal teas and tinctures offer a gentle way to complement each phase — not to change your hormones, but to support your body as it moves naturally through its cycle.
Herbal Support for Each Phase
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Menstrual Phase:
Healer – a warming, soothing herbal blend traditionally used to support comfort, digestion, and gentle recovery during menstruation or when feeling under the weather. -
Follicular Phase:
Nourish – a mineral-rich blend that supports rebuilding, digestion, and renewal after menstruation. -
Ovulatory Phase:
Defence – an antioxidant-rich blend designed to support immune balance and stress resilience during this high-energy phase. -
Luteal Phase:
Soft Days – a calming blend created to support the nervous system, emotional balance, and rest as the body prepares for menstruation.
