By Dr. Chloe Hannigan BVetMed MRCVS (RYT-500), Founder & Director, VetYogi Ltd

Many of us working within the veterinary profession can attest to the physical, mental and emotional challenges that come with it. Long hours, shift work, physically demanding tasks, and the emotional toll of patient care and client management, make this career path both rewarding and exhausting. For those managing endometriosis – in which the veterinary community is likely to be very much represented due to the high prevalence of women across all roles - the challenges are even greater. The chronic pain, acute flare-ups, nausea, fatigue, hormonal imbalances, and stress associated with this condition and other associated conditions, such as adenomyosis, can significantly impact daily work life. 

If you struggle with symptoms that you suspect could be endometriosis, have a diagnosis, or are wanting to support someone who does, read on to see how small self-care practices can have a big impact on managing this debilitating condition.  

Understanding Endometriosis 

Endometriosis is a chronic inflammatory condition in which endometrial-like tissue grows outside the uterus, leading to symptoms such as pain, digestive issues, fatigue, and even infertility (Zondervan et al., 2020). The physical demands of clinical veterinary work—bending, lifting, standing for long hours, and not necessarily being able to rely on having a break—can exacerbate these symptoms, and that’s assuming that the sufferer can make it into work that day as, for many women with endometriosis, at the height of symptoms even getting out of bed or basic movement can be a struggle. Stress, which is widely reported as being experienced by most of the vet community on a regular basis, further contributes to inflammation and pain perception experienced by those with endometriosis (Ballweg, 2019). 

It is estimated that around 10% of women of reproductive age globally are affected by endometriosis, and there is currently no cure. Even getting diagnosed to begin with is a challenge, with one recent literature review finding that it takes on average between 5.4 and 11.4 years to receive a diagnosis (De Corte et al., 2024). A definitive diagnosis requires laparoscopy, so many – me included – opt for a presumptive diagnosis based on extensive exclusion of other possibilities, which still usually happens over several years. As in my experience and from what I have heard from others, it can often be a battle to have your symptoms taken seriously, and not just dismissed as “period pain”. 

Like many chronic conditions, the symptoms and experience of living with endometriosisvaries from person to person (and for many, month to month, with the severity of symptoms affected by stress and other lifestyle factors). For some, surgical removal of the endometrial tissue is necessary, while others manage medically and/or by adopting holistic health practices. A combination of modalities is often required as this isn’t something that will just go away. 

While there is unfortunately no magic wand (a concept that fellow vets and nurses will be familiar with from their own clinical work!), there are some things we can do to help ourselves. Research indicates that holistic practices like yoga and meditation can help alleviate symptoms by reducing inflammation, managing pain, and improving overall well-being (Evans et al., 2022). 

Yoga: A Gentle Yet Powerful Practice

Here at VetYogi one of the key things we try to get across is that “Yoga” is much more than physical exercise or “asana”—it is a holistic practice - involving 8 Limbs - that integrates movement, breathwork, and mindfulness, amongst other practices for living a wholesome life. 

As a yoga teacher still working in clinical practice – as many of our VetYogi yoga teachers are – I have found the regular practice of yoga and meditation to be invaluable to me for managing my own symptoms associated with endometriosis, in particular these three key benefits: pain relief, stress reduction, and improved circulation and flexibility.

1. Pain Management

Chronic pelvic pain is one of the most common symptoms of endometriosis, and studies show that yoga can be effective in reducing pain intensity (Saxena et al., 2021). Gentle yoga postures can help release tension in the lower back, hips, and pelvic region, areas commonly affected by endometriosis. Some soothing poses to try include:

• Reclined Bound Angle Pose (Supta Baddha Konasana) – Opens the hips and relaxes the pelvic muscles

• Bridge Pose (Setu Bandhasana)– Gently stretches the abdominal and pelvic area while strengthening the lower back. Take care not to become too inverted, or hold this one for too long during your menstrual period

• Child’s Pose (Balasana)– Is restorative, eases tension and soothes cramps

• Knee-to-Chest Pose (Apanasana)– Helps alleviate bloating and abdominal discomfort

Remember that you can always use props – such as yoga blocks, pillows, blankets - for support in any yoga pose, and they may be necessary during your endometriosis flare-upseven if not at other times. If you are unable to do any asana or postures when symptoms are at their worst, please be kind to yourself and do not force anything!

Beyond movement, meditation can be a beneficial tool for managing endometriosis symptoms. Chronic pain and stress create a feedback loop in the brain, intensifying the perception of pain (Bushnell et al., 2013). Meditation helps disrupt this cycle by promoting relaxation, emotional regulation, and resilience, and can significantly decrease pain intensity by altering pain-processing pathways in the brain (Zeidan et al., 2016). 

Over time, mindfulness meditation can train the brain to observe pain without reacting to itas much, reducing suffering. While often easier said than done when experiencing intense pain, it can be helpful to practice meditation outside of bad flare-ups when the mind and body are calmer, so that it is there for us when we most need it. 

• Sitting or lying down comfortably (allowing for elongation of the spine) and focusing on the breath

• Observing pain or discomfort without judgment, acknowledging where it is in your body

• Gently but firmly redirecting attention to the present moment and the breath when the mind wanders 

2. Stress Reduction and Nervous System Regulation 

Veterinary work involves high-pressure situations that can lead to chronic stress, which exacerbates inflammation and pain. Yoga, particularly styles that emphasize slow, mindful movement and deep breathing (such as Yin or Restorative Yoga), has been shown to lower cortisol levels, the hormone responsible for stress (Pascoe et al., 2017). By calming the nervous system, yoga helps mitigate pain sensitivity and fatigue.

Breath work techniques, or Pranayama, are an integral part of yoga and meditation. Deep diaphragmatic breathing has been shown to activate the parasympathetic nervous system, reducing stress and inflammation (Brown & Gerbarg, 2005). Some simple yet beneficial techniques include:

• Alternate Nostril Breathing (Nadi Shodhana) – Balances the nervous system and promotes relaxation

• Victorious Breath (Ujjayi) – Enhances oxygen flow and calms the mind

• Humming Bee Breath (Bhramari Pranayama)– Reduces anxiety and soothes the nervous system

3. Improving Circulation and Flexibility 

The physical nature of clinical veterinary work requires flexibility and mobility, and repetitive muscle strains are common in those performing more desk-based veterinary-related work. Stiffness and muscular tension can worsen endometriosis pain, especially in the lower back and hips. Incorporating yoga into a daily routine improves circulation and flexibility, easing overall discomfort, and keeps you supple in general.

If your usual yoga practice/style of Hatha or Vinyasa seems a bit too much when struggling with endometriosis, try Yin Yoga – a slow style with minimal movement, where postures (known as shapes in Yin) are held for minutes at a time and are very supported with props. Even with just practicing Yin Yoga on a regular basis, your flexibility will radically improve. 

Implementing Yoga & Meditation within a busy Veterinary Schedule

Finding time for self-care can be challenging for veterinary professionals, but even small, consistent efforts can make a difference. We always say that some yoga & meditation is better than no yoga & meditation, so even just five to ten minutes daily or a few times per week can lead to noticeable improvements in endometriosis symptoms, as well as overall health and wellbeing. 

Here are some practical tips for getting in a regular practice:

• Start small: Begin with 5-10 minutes of yoga or meditation in the morning, before bed, or before your symptoms get too much

• Incorporate yoga & meditation into work: Practice standing forward bends or gentle spinal twists between consultations, before an op, or during your breaks. Take deep breaths at regular intervals such as before making a phone call, or when typing up clinical notes. 

• Join the VetYogi Collective: Our online yoga & meditation platform tailored for the veterinary community, offering on-demand content, regular live classes, discounts to other veterinary small business, and more!

In conclusion, endometriosis presents unique challenges for the veterinary professionalsthat suffer with it, but yoga and meditation offer accessible, evidence-based solutions for managing symptoms. By integrating gentle movement, mindfulness meditation, and breathwork, individuals can experience reduced pain, increased relaxation, and improved emotional wellbeing. As a yoga teacher, I encourage those with endometriosis to explore these practices, listen to their bodies, and cultivate a self-care routine that supports both their career and health. As a human, I encourage any fellow sufferers to seek out the support needed and advocate for themselves with healthcare professionals and employers, remembering that during the worst times we must put our health first, maybe only being able to do the bare minimum to make it through the day – and that is nothing to feel guilty about.  

For more resources and support see Endometriosis UK and The Endometriosis Association. 

References 

• Zondervan, K. T., Becker, C. M., Koga, K., Missmer, S. A., Taylor, R. N., & Viganò, P. (2020). "Endometriosis." Nature Reviews Disease Primers, 6(1), 9.

• Ballweg, M. L. (2019). "The Endometriosis Sourcebook." McGraw-Hill.

• De Corte, P., Klinghardt, M., von Stockum, S., Heinemann, K. (2024). “Time to Diagnose Endometriosis: Current Status, Challenges and Regional Characteristics—A Systematic Literature Review.”  International Journal of Obstetrics and Gynaecology, 132(2), 118-130. 

• Evans, S. F., Brooks, M. S., & Gillman, N. (2022). "Yoga as a Complementary Therapy for Endometriosis: A Systematic Review." Pain Medicine, 23(2), 177-189.

• Saxena, R., Gupta, M., Shankar, N., Jain, S., & Saxena, A. (2021). "Effect of Yoga on Pain, Anxiety, and Quality of Life in Women with Endometriosis: A Randomized Controlled Trial." Journal of Alternative and Complementary Medicine, 27(3), 195-203.

• Bushnell, M. C., Čeko, M., & Low, L. A. (2013). "Cognitive and emotional control of pain and its disruption in chronic pain." Nature Reviews Neuroscience, 14(7), 502-511.

• Zeidan, F., Martucci, K. T., Kraft, R. A., Gordon, N. S., McHaffie, J. G., & Coghill, R. C. (2016). "Brain mechanisms supporting the modulation of pain by mindfulness meditation." Journal of Neuroscience, 36(13), 3391-3400.

• Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2017). "Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis." Psychoneuroendocrinology, 86, 152-168.

• Brown, R. P., & Gerbarg, P. L. (2005). "Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part I—neurophysiologic model." Journal of Alternative and Complementary Medicine, 11(1), 189-201.

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Dr. Chloe Hannigan BVetMed MRCVS (RYT-500)

Chloe is a travel-obsessed locum small animal vet and registered Yoga Alliance Professionals yoga/meditation teacher, and founded VetYogi in 2017 to improve the physical, mental and emotional wellbeing of the veterinary community. Through VetYogi, Chloe (and her fabulous associate yoga teachers), provides yoga and meditation classes tailored to veterinary needs, delivers in-practice CPD wellbeing workshops and conference/event speaker sessions, and offers an online wellbeing subscription service, the VetYogi Collective. With a mix of on-demand and live yoga and meditation classes, the VetYogi Collective creates exclusive content for the whole veterinary team, and offers a variety of yoga and meditation styles and membership benefits to suit each role in our community, from vets & nurses to receptionists, management and students. VetYogi also offers a selection of yoga props, clothing and accessories, and VY home fragrance gifts all designed to help busy working professionals create a sanctuary of calm in their own space, available through our online shop and at some events. For more information see: https://collective.vetyogi.com/