Just Breathe

Simple, stress-busting life hacks with yoga teacher and mother of two, Becky. @childsposelondon

So often as parents we can feel overwhelmed, exhausted, and stressed. Although we all know about the importance of self-care, sometimes we are led to believe this is all bubble baths and spa days – hardly realisitic when we’re trying to juggle the everyday demands of family life! In fact, sometimes all we really need is a few moments to check in with ourselves, our body, our breath.

How Are You Breathing?

Our breath is one of the most basic tools we have, with us from the moment we are born, yet we don’t always realise how transformative and healing it can be. Without changing a thing, just notice how you are breathing right now in this moment. Are they short, shallow breaths into the upper chest or slow, deeper inhalations into the belly?

The Science

By becoming aware of the breath, and practising various breathing techniques, we stimulate the parasympathetic nervous system. This controls the body’s ability to relax by tapping into the ‘rest and digest’ state. Stimulating this tells the brain that we are safe, and we enter a state of relaxation which breeds recovery. The more we practise this, the stronger the connection to this state, the more emotionally resilient we can become. The best part? It’s completely free and available to you whenever you want to try!

Take A Moment

Here are some of my favourite breathing techniques to regulate your mind, feel calmer and restore some clarity to your day.

Deep Belly Breathing (diaphragmatic breath)

Typically, we have been conditioned to focus on holding in our abdominal area throughout the day to help with our posture, but for this breath practice, the aim is to let the muscles soften, and expand. You can do this anywhere: on the sofa, in bed, in the car…or for new parents this is a great one to do when feeding your baby.

Ideally fi nd a place to sit comfortably so that you can tune in and really become aware of your body and how the breath feels. Before you begin, try to release any tension you are holding onto in the face, neck or shoulders.

• Place one hand on your chest and the other on your abdomen. • Take a long, full breath through the nose all the way down to the belly and feel it expand into the hand. • Aim for the belly to rise and fall whilst the chest remains still. • Exhale through pursed lips and draw the belly inwards, away from the hand.

Try to practice this for 5-10 minutes.

Box Breathing (breath retention)

This practice requires a little more attention and control than the last, but it is great for restoring the breath to its normal rhythm. It’s fantastic for calming and grounding you. A great way to interrupt the stresses of daily life. • Exhale for four counts, completely emptying the lungs as you breathe out through the mouth. • After a few rounds, retain the inhale for four counts when you’ve fi lled the lungs. • Once you have exhaled, keep the lungs empty for another four counts.

This four-part breath technique can be This four-part breath technique can be a great way to aid sleep if you often have a great way to aid sleep if you often have diffi culty switching off at the end of a busy diffi culty switching off at the end of a busy day!

To try with your little ones

• Begin by fi nding a comfortable seated position and then inhale through the nose for a count of four, fi lling the lungs slowly and deeply.

Finger Breathing – this is great for calming down children if they are overwhelmed, upset or Finger Breathing – this is great for calming down children if they are overwhelmed, upset or struggling to settle.

• Sit comfortably with your child and take their hand in yours (or demonstrate on your own hand). • Guide their breath by tracing the outside of the fi ngers, starting at the thumb. • As you both inhale, move up the thumb towards the tip. • As you exhale trace downwards to the base of the next fi nger. • Once you’ve reached the baby fi nger, come all the way back to the thumb, the way you came, by moving up and down each fi nger slowly and mindfully.

This will encourage your child to develop some awareness of their own breath and it’s a great This will encourage your child to develop some awareness of their own breath and it’s a great opportunity to connect through simple touch.