Breathwork and Meditation for Parents: A Guide to Reducing Stress and Finding Calm
Being a parent is one of the most rewarding experiences in life, but it can also be one of the most stressful. Between juggling work, childcare, and household responsibilities, it’s easy to feel overwhelmed. If you’re looking for ways to reduce stress and find calm, breathwork and meditation are two great options.
What is Breathwork?
Breathwork is a practice that involves using the breath to regulate the nervous system and improve overall well-being. There are many different types of breath work, but they all involve focusing on the breath and bringing awareness to the body.
What is Meditation?
Meditation is a practice that involves focusing the mind on the present moment. There are many different types of meditation, but they all involve training the mind to be more aware and less reactive.
Benefits of Breathwork and Meditation for Parents
Breathwork and meditation offer several benefits for parents, including:
- Reduced stress and anxiety
- Improved sleep quality
- Increased energy levels
- Improved mood and focus
- Enhanced self-awareness and compassion
How to Get Started with Breathwork and Meditation
If you’re new to breath work and meditation, there are a few things you can do to get started:
- Find a quiet place where you won’t be disturbed.
- Sit in a comfortable position, either on the floor or in a chair.
- Close your eyes and take a few deep breaths.
- Focus your attention on your breath. Notice the rise and fall of your chest as you breathe in and out.
- If your mind wanders, gently bring it back to your breath.
Here are a few simple breathwork and meditation exercises that parents can try:
- Box breathing: This is a simple breathing exercise that can help to calm the mind and body.
- Inhale for four counts.
- Hold your breath for four counts.
- Exhale for four counts.
- Hold your empty lungs for four counts.
- Repeat for several minutes.
- Body scan meditation: This meditation exercise involves bringing awareness to different body parts.
- Lie down in a comfortable position.
- Close your eyes and take a few deep breaths.
- Bring your attention to your toes. Notice any sensations you feel in your toes.
- Continue to bring your attention to different body parts, working your way up to your head.
- If your mind wanders, gently bring it back to the part of the body you are focusing on.
Tips for Practicing Breathwork and Meditation
Here are a few tips for practicing breathwork and meditation:
- Start with a few minutes of practice each day and gradually increase your practice time as you become more comfortable.
- Don’t be discouraged if your mind wanders. It’s perfectly normal for the mind to wander during meditation. Just gently bring it back to your breath.
- Be patient and consistent with your practice. It takes time to see the benefits of breathwork and meditation.
Parenting can be overwhelming at times. There is so much to juggle, and it’s easy to feel you’re not doing enough. I want you to know that you’re not alone. Many other parents feel the same way.
I also want you to know that there is hope. There are things you can do to reduce stress and find calm, even in the midst of the chaos. Breathwork and meditation are powerful tools that can help you do just that.
If you’re new to breathwork and meditation, don’t worry. It’s easy to get started. Just find a quiet place where you won’t be disturbed and sit comfortably. Close your eyes and take a few deep breaths. Then, focus your attention on your breath. Notice the rise and fall of your chest as you breathe in and out.
If your mind wanders, don’t be discouraged. It’s perfectly normal for the mind to wander during meditation. Gently bring it back to your breath. Be patient and consistent with your practice. It takes time to see the benefits of breathwork and meditation, but they are worth it.
If you’re interested in diving even deeper into breathwork and meditation, listen to The Baby Pro Podcast episode with Kailee David from Meditation Mommas.
In this episode, Shelly and Nicole talk with Kailee from Meditation Mommas about meditation during pregnancy and birth.
You will learn about:
- benefits of meditation for pregnant or new parents
- how to fit meditation into your life
- why breathing is so important for your mental and physical health
- how to stay in the present moment
Shelly and Nicole also discuss what a horrible cook Shelly is, and heat rash with babies.
Resources mentioned:
Have a question for Shelly and Nicole? Email them to: [email protected]