For new parents, finding a way to manage stress and stay grounded can make a world of difference. Fortunately, one of the simplest and most effective tools to reduce stress and improve emotional well-being is right under our noses—our breath. Breathing exercises are powerful because they activate the body’s natural relaxation response, calm the nervous system, and help reduce tension. Best of all, these techniques can be done anytime, anywhere, and they don’t require more than a few minutes to create a positive impact. Here’s a guide to quick, effective breathing exercises that can help new parents feel more centered, calm, and energized throughout the day. 1. Diaphragmatic (Belly) Breathing Diaphragmatic breathing, or “belly breathing,” is a technique that involves deepbreaths from the diaphragm rather than shallow breaths from the chest. This type of breathing engages the body’s relaxation response, making it ideal for calming both mind and body. How to Do It: Sit or lie down in a comfortable position and 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 rise as you fill your lungs. Breathe out slowly through your mouth, feeling your belly fall as you exhale. Repeat for 5-10 breaths, focusing on the rise and fall of your belly. When to Use It: Belly breathing is perfect for when you’re feeling overwhelmed, anxious, or need aquick mental reset. It can be done anytime during the day, even while holding yourbaby. 2. 4-7-8 Breathing The 4-7-8 technique is known for its calming effects and ability to help people manage stress or fall asleep. Developed by Dr. Andrew Weil, this technique can quickly reduce feelings of stress and anxiety. How to Do It: Close your mouth and breathe in quietly through your nose for a count of 4. Hold your breath for a count of 7. Exhale completely through your mouth for a count of 8, making a soft “whoosh” sound. Repeat this cycle for 4 breaths, and gradually increase to 8 cycles as you become more comfortable. When to Use It: This is a great technique to use at night to wind down before sleep or anytime you feel a surge of anxiety or stress. The prolonged exhale helps slow your heart rate, making it especially helpful when feeling tense or frustrated. 3. Box Breathing (4-4-4-4)Box breathing, also known as “square breathing,” is a simple technique that helpsbring awareness to the breath and is widely used by athletes and those in high-stress jobs. It’s effective for calming the mind and focusing attention. How to Do It: Inhale 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 out for a count of 4. Repeat the cycle for 3-5 minutes, maintaining a steady rhythm. When to Use It: Box breathing is perfect for quick moments throughout the day when you need amental break, such as during your baby’s nap time or after a long feeding session. The counting also helps shift focus away from stressful thoughts. 4. Alternate Nostril Breathing (Nadi Shodhana) Alternate nostril breathing is a calming and balancing breathing technique often used in yoga practices. This exercise can help balance the left and right sides of the brain, promoting relaxation and focus. How to Do It: Sit in a comfortable position and place your right thumb on your right nostril, gently closing it. Inhale deeply through your left nostril. Close your left nostril with your ring finger, release your right nostril, and exhale fully through the right nostril. Inhale through the right nostril, close it with your thumb, release your left nostril, and exhale fully through the left. Repeat this cycle for 3-5 minutes. When to Use It: Use alternate nostril breathing when you’re feeling scattered or need to calm yourmind, like after a stressful conversation or when juggling multiple tasks. It’s also great for clearing the mind before sleep or a short nap. 5. Sighing Breath Sighing breath is an intuitive yet effective way to relieve tension. This technique issimple: a deep breath in followed by an audible sigh on the exhale. It helps release physical tension and is particularly effective for a quick emotional reset. How to Do It: Inhale deeply through your nose, filling your lungs completely. Exhale with a long, audible sigh, releasing all the air. Repeat this for 3-5 cycles, letting each sigh release a little more tension. When to Use It: Sighing breath is perfect for those moments when you feel frustrated, tired, oroverwhelmed. This exercise can be done several times a day and offers instant relief, making it easy to fit into even the busiest schedule. Making Breathing Exercises Part of Your Day The best part about these exercises is their flexibility. Here are some ideas for fitting them into your day as a new parent: During Your Baby’s Nap: Take a few moments to focus on your breath while your baby naps. Even a short 5-minute breathing session can give you renewed energy. While Feeding: Breastfeeding or bottle-feeding is a perfect time to practice deep breathing. Belly breathing or the 5-5-5-5 technique work well during these moments. In Moments of Frustration or Exhaustion: Whenever you feel overwhelmed, try the sighing breath or 4-7-8 breathing to quickly reset. At Bedtime: End your day with a calming breathing exercise, like alternate nostril or 4-7-8 breathing, to help you unwind and prepare for sleep. Parenting is both a joy and a challenge, and it’s natural to feel stressed from time to time. Incorporating these simple breathing techniques into your routine can help you navigate the demands of new parenthood with greater calm, focus, and resilience. Remember, the breath is always there as a resource, ready to help you find peace and balance, even on the most hectic days. So, take a deep breath—you’ve got this! Disclaimer for Mindful Matters Mindful Matters provides coaching, wellness, and personal development services focused on promoting well-being, self-awareness, and growth. However, the information and guidance offered through Mindful Matters are not a substitute for medical or legal advice. We do not diagnose, treat, or prevent any illness or medical condition, nor do we provide legal counsel or advice. For any medical concerns or health-related issues, please consult a qualified healthcare provider. For legal matters, please seek assistance from a licensed attorney. If you are experiencing a medical emergency, contact your doctor or call emergency services immediately.
