Is Swimming Good for Anxiety During Perimenopause?
Anxiety spikes are common during perimenopause. Learn how swimming can calm your nervous system, reduce worry, and help you feel more grounded.
Why Anxiety Surges During Perimenopause
Anxiety is one of the most reported symptoms of perimenopause, yet it often catches women off guard. You might notice a racing heart, a sense of dread that has no obvious cause, or a tendency to catastrophise situations that previously felt manageable. This is largely driven by hormonal fluctuation. Oestrogen has a regulatory effect on the brain's stress response system. As levels become unpredictable, the nervous system can become more reactive, making anxiety more frequent and intense. Finding tools that calm the nervous system becomes really important during this phase.
Swimming's Effect on the Nervous System
Swimming activates the parasympathetic nervous system, the part of the body responsible for rest and recovery. When you enter the water and begin swimming steadily, the combination of rhythmic movement, controlled breathing, and cool temperature sends a signal to the nervous system that it is safe to relax. Cortisol levels fall. Heart rate becomes more regulated. The physical act of breathing deeply and rhythmically, which swimming requires, overlaps directly with the breathing techniques used in anxiety management. You get the benefit almost automatically.
The Mindfulness Effect of Swimming
Anxiety tends to live in the future, in worries about what might happen. Swimming pulls you very firmly into the present. You have to pay attention to your stroke, your breathing, where you are in the pool. That focus interrupts anxious thought patterns without requiring any formal mindfulness practice. Many women describe the pool as one of the few places they genuinely stop ruminating. The water physically separates you from your phone, your to-do list, and the everyday triggers of anxiety.
Getting the Most from Your Swims
For anxiety, keeping the pace moderate is key. High-intensity swimming can actually increase cortisol temporarily, which may backfire if anxiety is your main concern. A steady, comfortable pace for 20 to 30 minutes is far more effective. Focus on your breathing as you swim. Exhaling fully into the water during each stroke naturally lengthens the exhale, which activates the vagus nerve and helps calm the nervous system further. You don't need to count strokes or hit targets. Just move through the water at a pace that feels sustainable.
Building a Consistent Habit
The anxiety-reducing benefits of swimming are cumulative. One session will often leave you feeling calmer, but it's the pattern of regular swimming that builds resilience over time. Aim for two to three sessions a week if possible. You can log your swims in PeriPlan alongside your anxiety symptoms to see how your patterns change. Having that record makes it easier to stay motivated, especially on days when getting to the pool feels like too much effort.
Other Things to Consider
If anxiety is significantly affecting your quality of life, swimming is a great support but shouldn't be the only approach. Talk to your GP about whether your anxiety has a hormonal component. HRT helps many women with perimenopause-related anxiety. Therapy, particularly cognitive behavioural therapy, is also well evidenced. Swimming alongside these other supports is a genuinely powerful combination.
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