The Four Inner Seasons
As in Nature, our bodies are constantly changing, forever ebbing and flowing. Throughout the menstrual cycle, different hormones play key roles in the bodily processes that unfold as we move through the month. These constantly flowing hormones bring with them significant physical and emotional changes, which can be broken up into four distinct phases of the menstrual cycle, also known as the Inner Seasons (a term coined by Red School founders and my teachers, Alexandra Pope and Sjanie Hugo-Wurlitzer). For folks who are getting their period within the “normal” range of 24 to 35 days, these changes occur approximately on a weekly basis. What this means is that we may experience life and our bodies in radically different ways throughout the cycle.
Before we dive in however, please note that the Inner Seasons provide an archetypal template to understand our bodies as rhythmic beings, and there is no “perfect cycle”. Most importantly, track whatever cycle you have. Bringing mindfulness to your unique cyclical experience is the foundation of menstrual cycle awareness.
Never having learned this key insight about the cyclical nature of the female body, I for one, spent years grinding away, pushing myself beyond my limits, not listening to the cues my body was delivering. Consequently, I experienced majorly disruptive symptoms such as irregular periods, amenorrhea (no periods), migraines, and debilitating physical anxiety. The simple act of learning about the four phases of the menstrual cycle, or the Inner Seasons, was a game changer for me; it helped me understand my emotional and physical ups and downs, and provided a more sustainable framework to live my life according to the naturally occurring ebbs and flows of my body.
The Inner Seasons Explained
In a typical ovulatory menstrual cycle (did you know ovulation is necessary in order to have a true period!? This isn’t what I was told by my doctor when put on hormonal birth control at age 16), the menstruating body goes through a series of changes, based on the dominant hormones at that time. The changes can be divided into four phases, or four Inner Seasons:
Menstrual Phase (your period) ~ Inner Winter
Follicular Phase (pre-ovulation) ~ Inner Spring
Ovulatory Phase (ovulation) ~ Inner Summer
Luteal Phase (pre-menstruum) ~ Inner Autumn
Phase 1: Menstrual Phase ~ Inner Winter
The menstrual phase, or Inner Winter, begins on the first day of your period and is Day 1 of the menstrual cycle. Pre-period spotting is technically a part of the previous cycle, so the first day you experience significant blood loss and require protection of some kind (tampon, pad, menstrual cup, period underwear), is considered the first day of your cycle. During this phase, hormone levels are at their lowest, and you may feel extremely fatigued. This phase has been coined Inner Winter because, as in the natural world, it is the body’s natural time for hibernation, rest and renewal. The world may go on around you, but heed the cues of your body and slow WAY down.
Menstruation, believe it or not, is a place of expanded consciousness, and thus, can be a visionary time. Your energy is drawn inward, as your body works hard to shed the uterine lining, and this is the time in our cycle in which we recharge our batteries and fill up our soul through radical rest. Inner Winter is the most appropriate time to reflect on our lives and the previous cycle and set intentions for the new cycle ahead of us. If you can, carve out a little more space for yourself at this time. Giving yourself just 1% more of what YOU need at menstruation, will work wonders for your body and spirit.
The menstrual experience will be unique for each one of us, but some practices that have served me well during Inner Winter include: as much alone time as possible, as much rest as possible, doing nothing, naps, creating a menstrual altar to honor this sacred time, soothing music (check out my Inner Winter playlist on Spotify), intuitive movement/dance, restorative yoga, slow walks in Nature, wearing something red, herbal teas, dark red foods like beets and berries, journaling, setting aside time to reflect on the previous cycle, self-massage with Feminine essential oils like lavender, rose, and Ylang- ylang, self-pleasure, and quietude.
Phase 2: Follicular Phase ~ Inner Spring
Moving past menstruation we enter the Follicular Phase, known as the Inner Spring, which begins around Day 6 or 7 in a “normal” cycle (remember that this is just a template, please start to track your own cycle, in order to identify your lived experience of each season). During the early part of this phase, the hypothalamus signals the pituitary gland to send follicle-stimulating hormone (FSH) to the ovaries, and several egg follicles start to grow in preparation. By the middle of this phase, one follicle is selected, from which an egg will be released; estrogen increases significantly, and your cervical fluid also begins to feel wetter and takes on a fertile quality as you approach ovulation.
During this phase estrogen causes us to experience increasing energy, especially if we honored the need to rest and retreat at menstruation. Inner Spring is a time of new beginnings–a time to take our menstrual insights and ideas out into the world with the rising energy we may be experiencing. Our sexual and physical energy peak as we approach ovulation, and we may start to feel more social, communicative and outgoing in this phase. If we listen to the cues of our body, this phase is the ideal time to start new projects and routines, and try new experiences. However, it is imperative that we pace ourselves and not rush out of menstruation at full speed. If we follow the slowly rising energy of this phase, we will be ready to work with the peak energy that is available at ovulation.
Phase 3: Ovulatory Phase ~ Inner Summer
At ovulation, or Inner Summer, we are at the peak of our fertility, as estrogen and testosterone rise to the highest levels of the cycle. Follicle Stimulating Hormone (FSH) and Luteinizing Hormone (LH) also spike and cause one egg to be released from the ovaries into the Fallopian tubes. Our cervical fluid changes to clear and slippery, allowing sperm to pass through the cervix, in order to reach the mature egg. Remember that whether or not we intend to get pregnant, this is the prerogative of our bodies each month. Ovulation and the days surrounding it is the only time of the month when we can actually get pregnant, so our bodies experience significant energetic and emotional changes at this time, in order to find a mate and do the deed.
Inner Summer is a time when many of us feel the most outgoing, confident and social. We may feel beautiful and sexy and may notice ourselves finding our partners or others more attractive at this time as well. We have a natural desire to connect with others and our creative energy peaks. Also, we experience heightened communication skills at this time, so Summer is the time in the cycle to schedule social events, have difficult conversations, give presentations, and generally, put ourselves out into the world. Our physical energy also peaks in order to prepare for a possible pregnancy, so we can modify our exercise and movement practices to match the higher energy levels of this phase.
Some of us may also experience challenges with ovulation, due to the increased hormones of this phase. I tend to experience my worst headaches and migraines around ovulation, and some may notice ovulatory spotting or a sharp pain on one side of the body when the egg is released from the follicle (This is known as mittelschmerz , which is German for "middle pain" or "pain in the middle of the month"). The Ovulatory Phase is the shortest phase of our menstrual cycle, and the high we feel at this time may only last for a few days before the cooler, darker days of Inner Autumn are upon us.
Phase 3: Luteal Phase ~ Inner Autumn
Following ovulation we enter the Luteal Phase, or Inner Autumn. This phase is named after the corpus luteum, which is a temporary endocrine gland that is produced on the follicle in the ovary from which the egg was released at ovulation; the corpus luteum is the structure in the body which produces progesterone, the dominant hormone of the Luteal Phase. Progesterone plays a key role in the way we feel as we approach our period, and it signals to the body to keep the uterine lining intact, in order to prepare for a possible pregnancy.
Progesterone affects our metabolism, causing us to burn calories more quickly and raises our body temperature. This can affect our appetite and blood sugar levels, so be sure to be extra cautious of not letting your blood sugar crash at this time, which can exacerbate PMS symptoms. Furthermore, when estrogen drops after ovulation, so do the levels of mood-related neurotransmitters in the blood, which may cause increased moodiness, irritability and a strong desire to be alone during the premenstrual phase. Understanding that the way we feel in the week or so leading up to our period is simply a product of the hormonal happenings in our body, can de-stigmatize the notion that PMS makes us “crazy.” Furthermore, recognizing that we have different needs at this time and honoring our body, can work wonders to ameliorate some of the worst symptoms and challenges we face in this phase.
Specifically, as we approach menstruation, our body is preparing to undergo a process of release, and our physical energy and mood may reflect this process. In order to honor the needs of our body, we should begin to slow down, and if possible, find more alone time during this phase. During the Inner Autumn our senses and emotions are heightened, which may cause us to feel easily overwhelmed. Again, it is important to create boundaries in this phase and implement practices that nourish us. Introducing simple acts of self-care signals to our body and mind that we are taking care of it, which may in turn ease the effects of PMS.
Some practices that have been supportive to me during the Luteal Phase are: slowing down, taking stock of what I would like to accomplish before menstruation, letting go of what is non-essential, limiting sugar and caffeine intake (which can exacerbate PMS symptoms), increasing my rest and getting more sleep, moving more gently and slowly when exercising, getting a massage, taking a bath, eating nourishing foods that help keep my blood sugar levels balanced, saying NO to social engagements, and simply moving at the pace of my body.
Towards the end of the Luteal Phase I notice that my energy levels are at their absolute lowest; I feel extremely fatigued and often have no desire to do anything. If I can hold the tension that is building and honor my body’s signal to stop, I experience a great sense of relief and release when my blood finally flows at menstruation. I also feel less shame about feeling lethargic and low-energy, knowing that it is my body’s way of telling me it’s time to slow down, rest and begin the cycle anew.
A Final Thought
The framework of the four phases of the menstrual cycle and the Inner Seasons helps to give structure to our ever-changing lives. Understanding the constant changes going on in our bodies, gives us permission to be ourselves. We learn when the best time is to rest and reflect, and when is the optimal time to socialize, create and be bold. In following the natural pace of our body, we actually find it easier to enter the flow of life. We stop berating ourselves for not feeling the same every single day, and we come into greater alignment with the clear messages our body is constantly sending us. In essence, we slowly learn to ebb and flow with the constantly changing tides of our life.
About the author: Ebb & Flow is the holistic women’s coaching practice of Emma Brinkman. Through menstrual education, women’s mentoring and somatic practice, Ebb & Flow works to connect women to the power and wisdom within their bodies, in order to live more easeful, sensual, vibrant and empowered lives. Follow along to stay up-to-date on blog posts and articles, and check out my offerings.
