Take a Breath
Have you ever been rushing all day managing errands, work meetings, pick up and drop offs for your children, then realised you probably haven't taken a full deep breath all day? Is there a mother who hasn’t experienced this, even just once? I sure have. It’s incredible how you feel even after one big deep breath.
After experiencing birth, we know how important breathwork is to manage active labour. When we lose our breath control adrenaline can flood the body and birth can seem impossible. It's incredible how our bodies can calm with a cue to intentionally breathe, and therefore activate the parasympathetic nervous system. It’s interesting that the breathwork needed in labour is also so vital for motherhood. I wonder if there’s a reason why we are introduced to this learning during birth? Perhaps it's to prepare us for the parenting journey ahead. There are definitely times during the day when I need to take a huge deep breath, slow down and reset to increase my tolerance to deal with emotional meltdowns, hold boundaries and most importantly have fun and be a bit silly with my children.
Why is breathwork important?
To activate the parasympathetic nervous system also known as our ‘rest and digest’ system to provide a decrease in stress, lower heart rate and blood pressure, improve mood and calm us.
Try this …
What? Bumble Bee Breathing
When? During the day or before bed
How? Inhale through your nose for 6 seconds, on the exhale through the nose and hum for at least 8-10 seconds.
Why? Research shows vibration of the vagus nerve activates the parasympathetic nervous system (rest and digest) therefore calming or regulating it.
Try to habit stack this after brushing your teeth, doing a workout, between meetings or while waiting in your car at pickup time.
Another way to calm ourselves by activating our vagus nerve is laughter and singing. A good one to remember when our children (or ourselves) have had a tough day or are generally in a grumpy mood. Do it anytime when you feel it would give you all a lift.
Mindfulness is:
“Awareness that arises through paying attention, on purpose, in the present moment, nonjudgementally.”