Breathing Techniques for Moms: Finding Calm in the Chaos

Dear Mom,

Life as a mom can often feel like a whirlwind, whether it’s managing daily tasks, tending to your children, or balancing the needs of your family and yourself. In the midst of the hustle, it’s easy to forget to pause and breathe. Yet, something as simple as intentional breathing can make a world of difference when it comes to staying grounded and finding peace in stressful moments.

Today, I want to share a few powerful breathing techniques that can help you navigate motherhood with a sense of calm, clarity, and control. These methods are easy to practice, even during those busy days, and can give you the reset you need.

1. The 4-7-8 Breathing Technique: Reclaiming Your Peace

This technique is a wonderful way to calm the mind and body, especially when you’re feeling overwhelmed. It helps regulate your nervous system, promoting a sense of relaxation.

How to do it:

• Find a quiet spot to sit or stand.

• Breathe in deeply through your nose for a count of 4.

• Hold the breath for a count of 7.

• Exhale slowly and completely through your mouth for a count of 8.

• Repeat this cycle for 4-5 rounds.

As you practice the 4-7-8 breathing, you’ll notice your heartbeat slow, and your mind may begin to clear. This is a great technique to use before bed, during stressful moments, or whenever you feel you need to regain control.

2. Diaphragmatic Breathing: Grounding Yourself

Also known as “belly breathing,” diaphragmatic breathing is a wonderful way to release tension, especially if you’re holding stress in your body. This technique focuses on deepening your breath, engaging your diaphragm, and helping to center you.

How to do it:

• Sit or lie down in a comfortable position, placing one hand on your chest and the other on your belly.

• Breathe in deeply through your nose, allowing your belly to rise as you fill your lungs with air.

• Ensure your chest remains relatively still while your belly expands.

• Exhale slowly through your mouth, letting your belly fall.

• Continue this for 5-10 minutes, focusing on the movement of your belly and the rhythm of your breath.

This technique is excellent for bringing calmness during moments of stress, or when you’re feeling anxious or tired. It’s a gentle reminder to slow down and tune into your body.

3. Box Breathing: Bringing Balance to Your Day

Box breathing, sometimes called square breathing, is a simple technique that can help balance your mind and body, perfect for moments when you need to reset. It helps with focus, relaxation, and regaining control of your thoughts.

How to do it:

• Sit up tall, with both feet flat on the ground, or stand with your feet hip-width apart.

• Inhale deeply through your nose for a count of 4.

• Hold your breath for a count of 4.

• Exhale slowly through your mouth for a count of 4.

• Hold your breath again for a count of 4.

• Repeat this cycle 5-10 times.

Box breathing is especially helpful when you need a quick break in the middle of a busy day. It allows you to hit pause and regain focus and balance, even in the middle of a chaotic schedule.

4. Alternate Nostril Breathing: Finding Your Center

This ancient practice is part of yogic breathing techniques and is known to balance the left and right sides of your brain, promoting mental clarity and reducing stress.

How to do it:

• Sit comfortably and relax your shoulders.

• Close your right nostril with your right thumb.

• Inhale deeply through your left nostril.

• Close your left nostril with your ring finger, then release your right nostril and exhale through the right side.

• Inhale through the right nostril, then close it again and exhale through the left.

• Continue alternating for 5-10 cycles.

Alternate nostril breathing can bring a profound sense of calm and mental clarity, especially when your thoughts are scattered. It’s an effective technique to clear the mind before prayer, meditation, or simply to find focus.

5. Breath Prayer: Connecting Your Spirit

As a faith-based practice, breath prayer combines the rhythm of your breathing with short prayers or affirmations. It’s a beautiful way to connect with God while calming your body and mind.

How to do it:

• Sit or stand in a quiet space.

• Choose a short prayer or scripture, such as “Lord, give me strength” or “Be still, and know that I am God” (Psalm 46:10).

• Inhale deeply and, as you do, think or whisper the first part of the prayer, such as “Lord.”

• Exhale slowly, whispering or thinking the second part, like “give me strength.”

• Continue this pattern, aligning your breath with your prayer for 5-10 minutes.

Breath prayer allows you to find stillness in both body and spirit. It’s a perfect practice for grounding yourself when emotions run high or when you need to center yourself in faith.

Breathing Your Way to Peace

As moms, our schedules may feel relentless, but remember that taking time to breathe is not just a luxury, it’s a necessity. These simple breathing techniques can be practiced anywhere, at any time, and serve as powerful tools to bring calm and clarity into your daily life.

By focusing on your breath, you can release tension, slow down your thoughts, and connect with your body and spirit in a meaningful way. Motherhood is a beautiful, yet demanding journey, and these breathing exercises are a gift you can give yourself to stay balanced and grounded.

So, mama, the next time you feel overwhelmed, anxious, or in need of a break, remember to just breathe.

With love and peace,

The Embracing Me Team