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If you’re a parent juggling the many demands of looking after children, stress and exhaustion can build up quickly. One simple yet powerful tool that can help you manage this is breathwork. In our previous article, Breathwork – The Secret Sauce for Stressed Parents, we covered the basics of this practice and how it can calm the nervous system and reduce stress.
Starting a breathwork practice as a busy parent doesn’t have to be complicated or time-consuming, and the benefits can be felt quickly with just a few minutes a day. Here are some simple breathwork techniques that can help calm your mind, reduce stress, and bring a sense of balance, even when you’re juggling the demands of children and daily life.
Diaphragmatic (Belly) Breathing
This is a foundational breathwork technique that’s great for relaxing your body and calming your mind.
How to do it: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly. Take a slow, deep breath in through your nose, allowing your belly to expand as you fill your lungs. The hand on your belly should rise, while the hand on your chest stays still. Slowly exhale through your mouth. Repeat this process for a few minutes.
When to use it
This can be done whenever you feel overwhelmed or stressed, like when the baby is napping or you’re taking a quick break.
Box Breathing (Square Breathing)
This technique is perfect for moments when you need a quick reset, especially during stressful situations like dealing with tantrums or sleepless nights.
How to do it: Inhale deeply through your nose for a count of 4, hold your breath for 4 counts, exhale through your mouth for 4 counts, and then hold your breath again for 4 counts. Repeat this cycle several times.
When to use it
Try this when you need a quick mental break, like before responding to a frustrating situation or when you’re feeling anxious.
4-7-8 Breathing
This method helps you wind down, making it ideal for those moments just before bed or when you’re trying to relax after a long day with the kids.
How to do it: Inhale through your nose for a count of 4, hold your breath for 7 counts, and exhale slowly through your mouth for 8 counts. Repeat this cycle four times.
When to use it
This is great at bedtime or during nap times when you want to relax your body and calm your mind.
Alternate Nostril Breathing
This breathwork practice can help balance the mind and body and is especially useful when you need to refocus.
How to do it: Sit in a comfortable position. Close your right nostril with your thumb and inhale through your left nostril. Close your left nostril with your ring finger and exhale through the right nostril. Then, inhale through your right nostril, close it, and exhale through the left. Continue this cycle for a few minutes.
When to use it
Use this technique when you need to bring calm and focus to your day, like in the morning before starting your tasks or after a busy afternoon with the kids.
Mini Mindful Breaths
Sometimes, you don’t have five minutes to spare. In those moments, just taking a few mindful breaths can help.
How to do it: Take a deep breath in, counting to 3, and then exhale for a count of 5. Focus entirely on your breath as it moves in and out. You can do this for just 10-15 seconds to reset your mind.
When to use it
Anytime, whether you’re waiting for the kettle to boil, standing by the crib, or in the middle of a busy moment with your children.
Incorporating breathwork into your routine
The beauty of breathwork is that it doesn’t require any special equipment or a large chunk of time. You can easily fit these exercises into your daily routine:
- During nap time: Take a few minutes to practise belly breathing or 4-7-8 breathing.
- While rocking the baby: Use mini mindful breaths to stay present and calm during feeding or rocking.
- Bedtime wind-down: Incorporate breathwork into your nightly routine to help you (and your children) wind down for sleep.
Starting a breathwork practice can be as simple as taking a few deep, mindful breaths. The key is consistency, even a minute or two of breathwork each day can help you manage the challenges of parenting with greater calm and resilience.
Why not make it a family practice?
As you start to incorporate breathwork into your routine, why not make it a family practice? Teaching your children simple breathing techniques not only helps them manage their own stress but also builds a shared tool for calmness in the household. Even toddlers can start learning belly breathing, and older kids can enjoy fun techniques like blowing up imaginary balloons or “dragon breaths” to help them release energy and reset.
By practising together, you’re not just creating moments of calm, but also showing your children that managing stress is important and that they have the power to control their emotions through breath. This practice can be a bonding experience and a valuable life skill for your children as they grow. After all, the more you all breathe together, the more peaceful your home can become.
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