5 min read.
BY KRIS JASPER - Clinical Naturopath BHSc
When I was first diagnosed with POTS, I remember how confusing and overwhelming it was to work out what actually helped. Compression wear became one of the tools that made a real difference. Practical support that allowed me (and later, my clients) to function with a bit more steadiness and less fear of symptoms taking over.
If you’ve heard about compression for POTS and wondered whether it’s for you. This post breaks down what it does, why it helps, and how to find what works for you.
What is POTS?
POTS stands for Postural Orthostatic Tachycardia Syndrome, it is a form of dysautonomia. This means the autonomic nervous system in the brain doesn't regulate properly. This system controls heart rate, blood pressure, and digestion.
POTS is defined as a <30 beats/min increase (or equal to) in heart rate within 10 min of standing.
When you stand up, blood tends to pool in the lower body instead of returning efficiently to the heart. That can cause a rapid increase in heart rate, lightheadedness, nausea, fatigue, and brain fog.
Compression wear supports your circulatory system, going to and from the heart. It helps blood return to the heart and brain more efficiently.
In POTS it can:
- Reduce dizziness and lightheadedness
- Improve heart rate stability
- Support blood pressure (especially with abdominal compression)
- Enhance blood flow back to the heart and brain
Finding Your Perfect Compression
Choosing the right compression isn’t about “doing it perfectly.” It’s about finding what’s sustainable and supportive for your lifestyle, body, and symptoms.
Here are four key things to consider
Compression is a tool and not every style suits every situation. The reason you’re using it matters.
Think about your day-to-day
- On your feet most of the day? Full-length, high-waisted leggings or tights help keep blood from pooling, reduce heart rate spikes, and prevent dizziness.
- Sitting most of the day? High-waisted shorts or abdominal-only compression may be enough.
- Flare days? You might need more full coverage (leggings + socks) or prefer lighter abdominal support if your body feels more sensitive.
It’s about support, not perfection. Even small adjustments can make a big difference.
Tip 2: Consider Your Capacity
The “best” compression is the one you’ll actually wear.
If you’ve ever bought a strong 30–40mmHg pair that now lives in a drawer because it’s too hard to get on then you’re not alone.
Try medical grade compression at 15-20mmHG for an option you can consistently wear.
If you struggle to put them on, look for features like zips, soft stretch fabrics, that make them easier to use.
Consistency really can matter more than compression strength.
Tip 3: Don’t Skip Abdominal Support
Research and lived experience both show that abdominal compression can be one of the most effective ways to manage POTS symptoms.
Here’s why it helps:
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Supports blood flow back to the heart and brain
- Reduces pooling in the abdomen and legs
- Lowers the body’s adrenaline (“fight or flight”) response
- Prevents large heart rate spikes when standing
- Helps maintain steadier blood pressure upright
If full-body compression feels too restrictive, high-waisted shorts can still make a big difference.
Tip 4: Fit and Fabric Matter
Compression isn’t one-size-fits-all and fit is everything.
It should feel firm but comfortable, offering steady support without pain or restriction.
If it’s rolling down, digging in, or cutting off circulation, that’s not your fault. It just means the size, fabric, or brand isn’t the right match.
Different brands use different fabrics and cuts, and the difference in comfort can be huge.
If you experience sensory sensitivities or heat intolerance, look for breathable, soft, non-shiny materials that feel gentle against the skin.
The goal is to feel supported, not squeezed
My Favourite: The Reason Why Compression
After trialling countless brands over the years, including during two pregnancies and postpartum recovery. The Reason Why Compression is the one I use and recommend most often.
Here’s why I love it:
- 15–20mmHg compression — Effective, gradual, still medical grade and able to be used consistency
- Labelled for pregnancy, postpartum, and menopause, but ideal for all adult women
- Front seam under the belly for comfort
- Available in leggings, shorts, and socks
- Designed specifically for women’s body shapes
- Zips at the ankles make them easy to get on and off
- Soft, stretchy, non-shiny fabric that feels like a second skin
- Discreet under clothing
- High-waisted design with a thin, hidden elastic that doesn’t roll or dig in
- Supportive stomach panel that feels firm but not suffocating
- Side tag (easy to remove)
- Generous, inclusive sizing options
It’s the balance between comfort, practicality, and effectiveness that keeps me and my clients coming back to this brand
Building on the Foundations
Compression is most effective when it’s part of a broader, supportive foundation. Adding compression to nervous system regulation, hydration, and mineral balance can amplify the positive effects.
Your body’s ability to maintain circulation, energy, and stability depends heavily on these key pillars:
- Nervous system regulation: Calming the “fight or flight” response helps your body redirect blood flow where it’s needed most. Simple grounding practices, gentle movement, and restful breaks or regulation between activities can make a big difference in how well your circulatory system functions.
- Adequate hydration: Fluids help maintain blood volume, which supports heart rate and blood pressure regulation. Aim for steady hydration throughout the day rather than large amounts at once.
- Sodium intake: Sodium helps your body retain fluid and maintain blood volume, but the ideal amount varies from person to person. Some people feel best with a high-sodium approach, while others need to find a middle ground to avoid bloating or GI symptoms.
- Electrolyte and mineral balance: Sodium, potassium, magnesium, and other trace minerals work together to keep fluid balance and blood circulation functioning properly.
Final Thoughts
When compression is layered over these foundations, it becomes more than a management tool. It’s part of a whole-body support system that helps you stay upright, steady, and grounded.
Compression should support you, not make life harder.
The right garment can ease symptoms, reduce flare-ups, and help you feel more confident moving through your day.
Kris Jasper, Clinical Naturopath: Supporting people with POTS, hEDS, HSD & MCAS through whole-body strategies that build stability, not overwhelm.
