Have you ever wondered about you hair growth cycle and why you lose hair in the shower but still seem to have a full head of hair?

Or maybe you’ve started a new hair care routine and expected to see results within a few weeks only to feel disappointed.

Here’s the thing.

Hair doesn’t grow continuously. Every strand on your scalp follows its own natural schedule, known as the hair growth cycle. While some hairs are actively growing, others are resting or naturally shedding. That’s why losing a small amount of hair each day is completely normal.

Understanding how this cycle works can help you set realistic expectations, recognise when something isn’t quite right, and make better decisions about your hair care routine.

Let me break it down for you.

Step 1: Understand How the Hair Growth Cycle Works

Think of your hair like a garden.

Some plants are actively growing, some are preparing to rest, while others have reached the end of their life and make room for new growth.

Your hair behaves in much the same way.

Each follicle moves through four different stages independently, meaning not all of your hair is doing the same thing at the same time. This natural staggering helps prevent you from losing all your hair at once. Scientists continue to describe the hair follicle as a highly active “mini-organ” that constantly renews itself through these repeating phases.

Stage 1: The Anagen Phase – Where Most of The Hair Growth Takes Place

This is the stage everyone wants their hair to spend more time in.

The anagen phase is the active growth stage. Cells at the base of the follicle divide rapidly, producing new hair fibres that push existing strands upwards.

For scalp hair, this phase typically lasts between two and seven years, depending on your genetics, age and overall health. Around 80–90% of your scalp hairs are normally in this phase at any given time.

The longer a hair stays in anagen, the longer it can grow.

That’s why some people can grow very long hair while others find their hair stops growing beyond a certain length.

What should you do?

Support healthy growth by:

• Eating enough protein
• Managing long-term stress
• Getting adequate sleep
• Looking after your scalp

Healthy habits won’t change your genetics, but they can help your follicles perform at their best.

Stage 2: The Catagen Phase – Your Hair Growth Hits the Pause Button

This stage is short but incredibly important.

During the catagen phase, the follicle begins to shrink and detach from its blood supply. Hair growth stops, allowing the follicle to prepare for its resting stage.

Only around 1–2% of hairs are in this transition phase at any one time, and it usually lasts just a few weeks.

Think of it as your follicle resetting before starting another cycle.

What should you do?

Nothing.

This is a completely normal biological process, and there’s no need to worry if individual hairs naturally enter this stage.

Stage 3: The Telogen Phase – Your Hair Takes a Well-Earned Rest

Now your hair enters its resting phase.

During telogen, the strand stays attached to the follicle but no longer grows. Meanwhile, a brand-new hair is already beginning to develop underneath.

Around 10–15% of scalp hairs are usually resting during this phase.

Many people panic when they hear the word “resting.”

But this stage is essential.

Without it, your follicles would never reset and produce healthy new hair.

What should you do?

Stay patient.

If you’ve recently started a healthier lifestyle or a hair growth treatment, remember that visible improvements often take several months because your follicles still need to complete their natural cycle.

Stage 4: The Exogen Phase – Why Hair Falls Out

Here’s the stage most people notice.

Exogen is when older hairs naturally shed to make room for new ones.

Seeing hair on your pillow, your hairbrush or in the shower isn’t automatically a sign of hair loss. In fact, shedding 50 to 100 hairs a day is usually considered normal.

This phase is part of the cycle, not a failure of it.

The old hair is released while the new hair underneath continues to grow. In other words, shedding is simply your scalp making space for fresh growth.

What should you do?

Usually, nothing.

But if you notice:

• Sudden heavy shedding
• Bald patches
• A widening parting
• Hair coming out in clumps

it may be worth speaking to a GP or dermatologist. Excessive shedding can sometimes be linked to stress, illness, nutritional deficiencies or scalp conditions.

Step 2: What Can Disrupt the Hair Growth Cycle?

Although the cycle is natural, several things can throw it off balance.

Common triggers include:

• Stress – physical or emotional stress can push more hairs into the shedding phase
• Illness – fever, surgery or infection may temporarily disrupt growth
• Nutritional deficiencies – low iron, protein or zinc can affect hair health
• Hormonal changes – thyroid issues or other hormonal shifts can impact the cycle
• Harsh styling – heat, tight hairstyles and chemical treatments can cause breakage
• Scalp problems – dandruff, inflammation or irritation can interfere with healthy growth

If your hair suddenly changes, the cause may be happening inside the body rather than on the surface.

Step 3: How to Support a Healthy Hair Growth Cycle

You can’t control every part of the cycle, but you can create the best conditions for healthy hair.

Focus on a balanced diet

Hair is made mainly of protein, so make sure you’re eating enough of it. Include foods rich in:

• Protein
• Iron
• Zinc
• Omega-3 fatty acids
• Vitamins A, C, D and E

Be gentle with your scalp

Use a mild shampoo, avoid excessive scratching and treat dandruff early if it appears.

Reduce unnecessary damage

Limit heat styling, avoid overly tight hairstyles and be careful with bleaching or harsh chemical treatments.

Manage stress

Stress doesn’t just affect your mood—it can also affect your hair cycle. Sleep, exercise and downtime all matter.

Be consistent

Hair growth takes time. Most changes won’t be visible overnight because your follicles need to move through their natural stages first.

Different Situations

If You’re Shedding More Than Usual

Don’t panic straight away.

Think about recent changes such as stress, illness, diet or medication. If shedding continues for more than a few months, get it checked.

If You’re Trying to Grow Your Hair Longer

Focus on protecting the anagen phase by reducing breakage and keeping your scalp healthy.

If Your Hair Is ThinningThinning can be linked to genetics, hormones or other medical causes. Early advice can make a big difference, so don’t ignore it.

Key Takeaways

• Hair grows in four stages: anagen, catagen, telogen and exogen.
• Shedding is a normal part of the hair growth cycle.
• Most scalp hairs are not growing at the same time.
• Stress, illness, nutrition and scalp health can all affect the cycle.
• Healthy habits support better hair growth, but results take time.

Final Thoughts

Your hair isn’t supposed to grow in a straight line forever.

It follows a cycle, one that’s constantly renewing, resting and shedding to make way for new growth.

Once you understand that process, hair loss feels a lot less mysterious. You can stop worrying about every strand in the shower and start focusing on the bigger picture: scalp health, nutrition, consistency and patience.

Healthy hair growth isn’t about quick fixes.

It’s about working with your hair cycle, not against it.