''When I learned about the 4 phases of our Menstrual Cycle, I felt relieved, validated, and more in control—like I finally had a roadmap to understand my moods, energy, and needs. It also gave me SO much reassurance because I understood i have off weeks and in the weeks when my energy and confidence is high, I'm literally flying and achieve more in that week that in 2 normal weeks.' - Leona H. 

Understanding the 4 Phases of the Menstrual Cycle

Understanding the natural rhythm of your menstrual cycle can be a game-changer for your wellbeing. Each phase brings its own emotional energy, physical sensations, and mental states. Cycle syncing recognises and honours the natural rhythms and fluctuations in your menstrual cycle.

By tuning into these changes, we can nurture ourselves more mindfully—and one powerful, natural tool for this is aromatherapy.

Let’s explore the four phases of the menstrual cycle, how you might feel during each, and the essential oils that can help support you through them.

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1. Menstrual Phase (Days 1–5): Rest & Release

What’s happening:
This is the start of your cycle, when the uterine lining is shed—aka your period. Hormone levels (estrogen and progesterone) are at their lowest.

How you might feel:
Low energy and brain fog. Tired, inward-focused, moody, or emotionally sensitive. It's a time when your body needs rest and gentle care.

Wellbeing tips:

• Prioritise rest and sleep

• Reflect and journal

• Nourish your body with warm, grounding foods

Aromatherapy support:
Choose oils that are calming, comforting, and help ease cramps.

• Clary Sage – Soothes menstrual cramps and balances hormones

• Lavender – Relieves stress, promotes rest

• Roman Chamomile – Calming and anti-inflammatory

How to use:
Add a few drops of The Wise Bathing Oil into a warm bath or use The Wise Body Oil on your tummy to ease cramps. 

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2. Follicular Phase (Days 6–13): Energy & Growth

What’s happening:
Estrogen rises, follicles in your ovaries mature, and your energy starts to lift.

How you might feel:
Creative, optimistic, motivated, social, and energised. It’s a great time for setting intentions and starting new projects. 

Wellbeing tips:

• Engage in creative activities

• Try more vigorous exercise

• Plan, organize, and brainstorm, good time for big projects/meetings 

Aromatherapy support:
Choose uplifting and invigorating oils that enhance focus and confidence.

• Peppermint – Increases alertness and mental clarity

• Lemon – Uplifting and energising

• Rosemary – Boosts memory and cognitive function

How to use:
Breathe in a few drops of The Clarity Blend before exercise to boost your commitment or use at your desk in a Diffuser to expand thoughts and vision.  

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3. Ovulatory Phase (Days 14–16): Glow & Connect

What’s happening:
Estrogen peaks, luteinising hormone (LH) surges, and ovulation occurs.

How you might feel:
Confident, magnetic, and highly social. You might notice your skin glowing and energy peaking. If you suffer with PMDD you may not feel like this, we see you. 

Wellbeing tips:

• Connect with others socially or romantically, host a dinner party 

• Speak in public or host events or tackle difficult work meetings 

• Take action on goals, you can do this 

Aromatherapy support:
Choose sensual, confidence-boosting oils that support emotional connection and presence.

• Ylang Ylang – Enhances sensuality and confidence

• Geranium – Balances emotions and skin health

• Patchouli – Promotes a sense of joy

How to use:

Mist The Peace Aromatherapy Blend into your space to boost confidence, energy and your inner glow. 

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4. Luteal Phase (Days 17–28): Reflect & Restore

What’s happening:
Progesterone rises to prepare for a potential pregnancy. If no fertilisation occurs, hormones drop toward the end of this phase.

How you might feel:
Self critical, unfocused, More inward, sensitive, and possibly irritable or anxious (hello PMS). You may crave alone time and slower pace.

Wellbeing tips:

• Prioritise self-care and boundaries, go gently, you've already achieved during other phases 

• Eat nourishing, grounding foods

• Slow down your schedule

Aromatherapy support:
Choose soothing, hormone-balancing oils to ease mood swings and stress.

• Bergamot – Uplifting and anxiety-reducing

• Frankincense – Grounding and calming

• Rosemary – To feel present 

How to use:

An evening shower with The Quiet Cleansing Body Cleanser to remind yourself that you're allowed to have slow days. 

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Phases 

Your menstrual cycle may feel like a burden but when we begin to understand it, it's a rhythm, a sacred cycle of rest, energy, connection, and reflection. When we start to understand phase we can be more empathy and show more self compassion to ourselves.  Aromatherapy is a beautiful, natural way to honour and support each phase.

By understanding your body’s needs and responding with intention and care, you’ll feel more in tune, empowered, and balanced throughout the month.