How Pilates Supports Mental Wellbeing During Perimenopause and Menopause

A mind body perspective on movement, mood, and the power of small group connection

Perimenopause and menopause bring with them a transformation that is far deeper than most people realise. It is not just about hormones or hot flushes. It is a shift in identity, energy, emotions, relationships, roles, and the way you experience yourself from the inside out.

For many women, this period can feel unsettling. Mood changes become more frequent. Sleep becomes lighter or less predictable. Stress feels harder to shake off. Cognitive fog settles in. And sometimes, these changes arrive all at once.

This is why movement practices that address both body and mind are so important during midlife. And this is where Pilates can be truly transformative.

In my Master’s research, I explored the impact of small group Pilates sessions on depressive symptoms in perimenopausal women. What I found - echoed by many studies in the field - is that Pilates offers a unique combination of physical, psychological, and social benefits that directly support women’s mental wellbeing.

Let’s break down why this mind body method works so well during this stage of life.

1. Hormonal changes affect mood more than most people realise

During perimenopause, oestrogen levels fluctuate dramatically. Oestrogen doesn’t just influence the reproductive system - it also affects mood regulation, sleep, cognition, and how sensitive your body is to stress.

Many women find themselves feeling:

• unusually emotional

• flat or low in mood

• anxious or irritable

• tense or overwhelmed

• depleted, even after resting

And on top of the biology, midlife tends to come with its own load: teenagers, ageing parents, career responsibilities, relationship changes, and the sense of constantly needing to hold everything together.

In other words, perimenopause often becomes a biopsychosocial storm. Pilates helps calm that storm.

2. Mindful movement supports the nervous system

One of the reasons Pilates is so helpful during this transition is its emphasis on breath, awareness, and conscious movement.

Deep, focused breathing activates the parasympathetic nervous system - the part responsible for calming the body and reducing the stress response. When the nervous system settles, mood steadies. You think more clearly. You react less intensely. You feel more grounded.

This is why so many women describe Pilates as calming, regulating, or even meditative - especially during menopause when the nervous system can feel overstimulated.

3. Pilates naturally boosts mood enhancing chemicals

Exercise is a powerful intervention for depression and anxiety. When you move, your body naturally increases neurotransmitters that stabilise mood and reduce emotional intensity.

Pilates, with its combination of strength, breath, and mindful engagement, supports:

• increased serotonin

• improved sleep quality

• reduced stress hormones

• enhanced emotional regulation

For many women, it becomes the first place in their week where they can exhale, reconnect, and feel their bodies working with them again rather than against them.

4. Small group Pilates reduces loneliness and improves emotional resilience

One of the most meaningful findings in my research was the impact of togetherness.

Women are profoundly social and relational beings. When life becomes overwhelming or emotionally heavy, isolation often intensifies distress. During menopause, this sense of aloneness can become even more pronounced.

Small group Pilates offers:

• gentle social connection

• shared understanding

• laughter and lightness

• a sense of belonging

• reduced feelings of loneliness

• accountability and consistency

These are not just “nice extras”. They are powerful psychological protectors. Many women told me that attending with others helped them feel capable, motivated, and less alone in their struggles.

Sometimes the conversation before or after class is as healing as the movement itself.

5. Pilates supports physical changes that influence confidence and wellbeing

Alongside mood changes, many women experience:

• stiffness and joint pain

• changes in muscle tone

• decreased bone density

• pelvic floor symptoms

• postural changes

• fatigue and reduced stamina

Pilates strengthens the deep stabilising muscles that support posture, balance, joint health, and core integrity. This not only helps physically - it influences how a woman feels in herself.

Strength restores confidence.Easeful movement restores trust.Body awareness rebuilds a sense of connection and safety.

When the body feels supported, the mind follows.

6. The combination of mind, body, and connection is what makes the biggest difference

There is no single cause of emotional wellbeing during menopause, and no single solution. But Pilates offers a unique blend of elements that work beautifully together:

• mindful breath

• strengthening movement

• nervous system regulation

• emotional safety

• social support

• routine and consistency

• enhanced body awareness

It meets women where they are, respects the complexity of this life stage, and supports mental health from multiple angles at once.

A new chapter of strength, steadiness, and self connection

Menopause is not an ending. It is a powerful transition. A shedding. A recalibration. A return to yourself.

Pilates is one of the most supportive tools for navigating this shift with grace and groundedness. It offers both structure and softness. Strength and stability. Community and calm.

And for many women, it becomes not just exercise, but a lifeline - a place to rebuild from the inside out.

My Approach

I’m Erica, and I have been teaching Pilates since 2013. Over the years, I’ve supported many perimenopausal and menopausal women to reconnect with their bodies through mindful, personalised movement.

My approach blends anatomical precision with somatic awareness, breathwork, and a deep respect for where your body is each day. I work closely with you to build strength at a pace that feels safe, sustainable, and empowering.

Sessions are kept small so you receive individual attention, clear guidance, and a supportive environment where you can move, breathe, and simply be yourself.

A Holistic Approach to Menopause

Movement is a powerful piece of the puzzle, but menopause is multidimensional. At Reflexions Holistic Wellness, I support women through:

Pilates

Strengthening, mobility, core and pelvic floor support, and improved energy.

Massage Therapy

Reducing tension, supporting circulation, easing aches, and calming the nervous system.

Counselling

A safe space to explore identity shifts, emotional load, relationships, stress, and mind-body integration during this transition.

Together, these modalities help women feel grounded, centred, and supported - physically, emotionally, and energetically.

If You Are Navigating Menopause, You Deserve Support

You don’t have to push through this alone. Your body is wise, adaptable, and capable of feeling vibrant again. Pilates is not just exercise. It is an anchor. A way to rebuild trust and strength from within.

And if you’re needing emotional support alongside the physical, I also offer counselling for women moving through this chapter - a space to explore identity shifts, relationships, stress, and the deeper layers of menopause with compassion and clarity.

If you feel called to begin, I offer Private and Semi-Private Pilates sessions as well as counselling here at Reflexions Holistic Wellness. You’re welcome to reach out with any questions or book a trial session.