What’s safe to do during an endometriosis flare or heavy bleeding?

During a flare or heavy bleeding, the safest approach is usually gentle, supportive mind-body work that downshifts your nervous system rather than pushing your body. We often suggest slow nasal breathing with a longer exhale, a simple body-scan meditation, and restorative poses that are fully supported with props so you can relax without strain.

It’s typically best to avoid strong core work, deep twists, and intense stretching during this time, since those can increase pressure and aggravate cramping or pelvic discomfort. Keep sessions short and easy, and repeat them more often if they help. As symptoms settle, you can gradually return to more active movement—if flares are frequent or bleeding is heavy, our team can help you sort out what’s driving it and what options may actually reduce it.