The Inner Winter: Mastering Your Menstrual Phase Flow

Welcome to Inner Winter: the Menstrual Phase.Days 1–5(ish). The moment the world tells you to “push through,” but your body is literally begging you to slow down, soften, and recalibrate.

If you skip rest here, your body will collect interest later.

This is your guide to moving, eating, raving, and living in harmony with your cycle, not fighting it.

PART I — What’s Actually Happening

Inner Winter is biology doing a full system reset.

The Hormonal Landscape

Here’s the actual breakdown:

• Estrogen → CRASHES

• Progesterone → CRASHES

• With both low, your brain isn’t prioritizing serotonin, dopamine, or energy production.

• Prostaglandins spike. They help the uterus contract, but also increase inflammation throughout the body.

  
  

This combination leads to:

• Lower stamina

• Increased muscle tension

• Lower motivation

• Greater emotional sensitivity

• Heightened cramp/pain perception

  
  

Nervous System Notes

Low estrogen temporarily reduces:

• Cognitive speed

• Verbal fluency

• Stress tolerance

  
  

Your nervous system is more introverted and protective during this time. It’s like your body dims the lights so you can check in with yourself.

Physiological Shifts You Feel

• Basal Body Temp drops to its lowest point

• Circulation shifts to support uterine shedding

• Inflammation increases

• Pain tolerance decreases

• Strength output can drop up to ~10% 

  
  

This is why forcing high intensity feels like swimming through concrete.

PART II — Movement: The Introverted Flow

Movement during menstruation is about support, not strain. You’re not “slacking.” You’re giving your body what it needs to keep you strong in the long run.

🚫 Why high-intensity workouts hit harder

• They spike cortisol at the exact time your body already feels stressed.

• They increase inflammation (which is already high).

• They can worsen cramps due to increased prostaglandin activity.

  
  

✔ Ideal Movement

1. Gentle Mobility (10–15 min)

Focus on:

• Hips

• Low back

• Ankles]\

  
  

2. Restorative/Yin Yoga

Long holds → lower back relief → supports cramp reduction.

3. Low-Intensity Walking or Cycling

Encourages circulation without draining your energy.

4. Breathwork

Diaphragmatic breathing → stimulates the vagus nerve → dampens the pain response → regulates emotional storms.

PART III — The Nutrition Phase: Rebuilding the Iron Shield

Menstruation pulls nutrients from your system faster than any other phase.

The Big Three Nutrients

1. Iron (non-negotiable)

You’re losing blood → you need to replace it. Low iron = low energy, dizziness, weakness.

Sources: beef, lentils, pumpkin seeds, spinach + pair with Vitamin C to absorb it.

2. Magnesium

Your cramp-fighting best friend. Supports muscle relaxation, mood regulation, sleep quality.

Sources: dark chocolate, nuts, avocados, leafy greens.

3. Omega-3s

Fights inflammation → reduces prostaglandin activity → fewer cramps.

Sources: salmon, walnuts, flax.

Simple Menstrual Phase Meal Ideas

Breakfast: Oats + berries + flax + almond butter

Lunch: Warm lentil chili or veggie soup

Dinner: Salmon + sweet potato + broccoli

Snack: Dark chocolate

Warm meals matter.

Your body is literally in low-heat mode.

PART IV — Emotional & Spiritual Flow: The Inner Winter Codes

Your emotional bandwidth is low but your intuition is high.

This is a phase of:

• Reflection

• Insight

• Rest

• Reevaluation

• Emotional honesty

You may feel:

• Tearful

• Quiet

• Irritable

• Tender

• Less social

• More intuitive or spiritual

  
  

This is normal. This is your body turning inward so your next cycle can emerge stronger.

Inner Winter Rituals

• Journal what you’re releasing

• Clean one small area to “symbolically reset”

• Take warm showers or baths

• Wrap up in blankets

• Write intentions for the next cycle

• Let softness be your power

PART V — Harm Reduction in Your Menstrual Phase (The Section Every Raver Needs to Read)

For ravers with cycles, the Menstrual Phase is the most physically and neurologically vulnerable time to be on a dance floor, your internal resources are at their lowest point of the month.

1. PHARMACOLOGY + HORMONES: WHY YOUR BODY PROCESSES SUBSTANCES DIFFERENTLY

A. Slower Metabolism (CYP Enzyme Activity Drops)

Your liver uses specialized enzymes (CYP450 family) to break down:

• Alcohol

• MDMA

• Ketamine

• Stimulants

• Certain psychedelics

• Nicotine

• Caffeine

  
  

During the menstrual phase, low estrogen + low progesterone = slightly reduced CYP450 efficiency (especially CYP2E1 + CYP2D6).

This means:

• Substances can feel stronger

• Effects last longer

• Comedowns can feel heavier

• Your normal dose may hit unpredictably

  
  

👉 “Your standard dose is NOT your standard dose in this phase.”

B. Lower Blood Volume = Faster Onset

Because you’re actively shedding the uterine lining, blood volume slightly decreases. This can cause:

• Faster absorption

• Stronger peaks

• Increased dizziness or lightheadedness

• Heightened cardiovascular load

Even small doses can feel like a lot.

C. Lower Serotonin = Harder Comedowns

Estrogen normally boosts serotonin production. But during your period, serotonin dips → and your brain has fewer of the neurotransmitters that buffer stimulants and emotional loads.

So:

• MDMA comedowns hit harder

• Afterglow is reduced

• Emotional waves feel bigger

• Social anxiety increases

• Post-rave depression risk increases

This is why emotional overwhelm is more common during this phase.

2. PAIN, FATIGUE, AND HEART RATE CHANGES

A. Increased Pain Sensitivity

Prostaglandins (the compounds causing cramps) also heighten:

• Muscle pain

• Back pain

• Joint stiffness

This means:

• Dancing hard can worsen cramps

• Stomping, headbanging, or jumping may feel jarring

• Sensory sensitivity increases

B. Elevated Resting Heart Rate Variability

Your heart rate becomes more reactive to:

• Stimulants

• Adrenaline

• Loud sound

• Crowded conditions

Meaning:

• Caffeine hits harder

• Pre-workout hits harder

• Recreational stimulants hit MUCH harder

This is why panic spikes can appear out of nowhere during this phase.

3. HYDRATION, TEMP REGULATION & HOW THEY PLAY INTO RAVING

A. You Dehydrate Faster

Menstruation increases fluid loss + electrolyte depletion. Your thirst cues are dampened. Your energy is lower → you forget to drink.

Combine that with:

• Warm venues

• Sweating

• Stimulants

…and the risk for dehydration doubles.

Even mild dehydration triggers:

• Increased heart rate

• Anxiety

• Dizziness

• Nausea

• Worsened cramps

• More intense comedowns

👉 Drink electrolytes before you feel thirsty.

B. Temperature Regulation Drops

Your basal body temperature is at its lowest but your ability to regulate heat is compromised.

This is why:

• Crowded rooms feel suffocating

• Outdoor cold hits harder

• Hot flashes happen more easily

• You oscillate between cold + overheated quickly

Layering your outfits is essential during this phase.

4. ENERGY, OVERSTIMULATION & NERVOUS SYSTEM VULNERABILITY

A. The Nervous System is More Sensitive

Low estrogen → reduced dopamine and serotonin → reduced sensory buffering.

This makes you:

• More sensitive to bass

• More overwhelmed by bright lights

• More reactive to chaos around you

• Prone to sensory overload

• Quicker to fatigue

Your overstimulation threshold is significantly lower here.

B. Caffeine & Stimulants Hit HARDER

In menstruation:

• Caffeine spikes cortisol higher

• Heart rate jumps faster

• Anxiety is easier to trigger

Even one energy drink can feel like three.

Add recreational stimulants on top? It becomes unpredictable.

5. SUBSTANCE-SPECIFIC NOTES

Alcohol

Menstrual phase = lower ADH (alcohol dehydrogenase) availability.

This causes:

• Stronger effects

• Longer intoxication

• Worse dehydration

• Worse hangovers

• Higher emotional volatility

If you drink, drink slowly & hydrate between sips.

MDMA / Stimulants

These compounds rely heavily on:

• Serotonin

• Dopamine

• Liver metabolism

All of which are altered during menstruation.

This leads to:

• Higher peak intensity

• Greater risk of anxiety or panic

• More bruxism (jaw clenching)

• Bigger comedowns

• Longer recovery time

Avoid re-dosing. It hits unpredictably.

Psychedelics

Low estrogen can make psychedelics:

• More emotional

• Less euphoric

• Harder to control

• More physically uncomfortable

The body load may be intensified.

Cannabis

Cannabis interacts directly with prostaglandins + mood pathways.

Effects during menstruation:

• Thc hits stronger

• More likelihood of spiraling thoughts

• Heart rate increases faster

• Cold sweats become more common

• Pain relief is higher, but so is dissociation

Start low.

Ketamine

Menstrual-phase fatigue can intensify:

• Dissociation

• Confusion

• Dizziness

• Nausea

Not ideal during high cramp phases.

6. RAVE-SAFE PRACTICES FOR MENSTRUATION

PACKING LIST

• Electrolytes

• High-magnesium snacks (nuts, dark chocolate)

• Warm layers

• Pain relief patches

• Small heat pack

• Tampons/cups/pads

• Water bottle

• Ginger candies (for nausea)

ENERGY MANAGEMENT

• Take frequent sit breaks

• Avoid crowd centers

• Don’t chase high-intensity sets

• Listen to your early fatigue cues

  
  

SUBSTANCE STRATEGY

• HALF your usual dose (if applicable)

• Wait 2–3x longer before re-dosing

• Eat before the rave

• Pair everything with water + electrolytes

• Avoid mixing substances

• Avoid caffeine + stimulants combinations

SOCIAL STRATEGY

• Tell your rave buddy your phase

• Have a “tap-out phrase” (“I need a reset”)

• Stick with people you feel safe around

• Avoid pushing through discomfort

EXIT STRATEGY

If you experience:

• Chest tightness

• Sudden fear

• Dizziness

• Cramp spikes

• Visual distortions

• Overheating

Leave the crowd. Move to air. Drink water. Regulate your breath. Ground your feet. Your body is communicating.

7. AFTERCARE (THE MOST UNDERRATED PART)

Your menstrual-phase comedown recovery needs:

• More sleep

• More water

• More electrolytes

• Magnesium

• Warmth

• Restorative stretching

Your body is repairing two stressors at once:

1. Menstruation

2. Rave exertion

Be gentle with yourself the next 48 hours.

Closing Reflections

Menstrual-phase raving isn’t about limitation, it’s about intelligent self-awareness.

When you understand:

• Hormones

• Neurotransmitters

• Pain pathways

• Liver metabolism

• Thermal regulation

• Energy systems

…you make better decisions. You rave safer. You rave longer.

*RaveNFlow does not encourage, endorse, or promote the use of illegal substances or unsafe behaviors. The information in this guide is for educational and harm-reduction purposes only and is designed to help ravers make informed, safer decisions if they choose to participate in environments where substance use may be present.

Every body, and every cycle, is different. Nothing in this article should be considered medical advice, diagnosis, or a substitute for professional guidance from a qualified healthcare provider.

Your safety, wellbeing, and sovereignty come first. Care for your body, listen to your limits, and support your community.

PLURR always.