While you may hyperventilate as a parent you might not realize that breathing can also calm you.
You just need to know how to breathe.
The following breathing exercises will keep you composed and reduce the stresses, strains, and worries that come with parenting.
Deep Belly Breathing
To get started on making breathwork work for you, start with the practice of deep belly breaths. When you use this technique, you’ll be asking the question, “Where can I find a place that focuses on breathwork near me?”
To do this exercise, you’ll need to do the following:
- Find a quiet, distraction-free place. Make sure you’re sitting comfortably.
- Place one hand on your belly to feel it rise and fall with each breath.
- Inhale through your nose, filling your lower belly. Your chest should move only slightly.
- Exhale fully through your mouth, pursing your lips.
4-7-8 Breathing: A Relaxation Technique
To start this breathing method, again, get into a comfortable seated position.
The idea is to breathe through the nose for 4 seconds, filling the stomach and chest with air. Hold your breath for 7 seconds before breathing out for 8 seconds. As you breathe out, you’ll make a “whoosh” sound. Pursing the lips controls the flow of air.
Practice this technique twice a day, morning and evening. Doing so will release built-up tension and ease anxiety. In no time, you’ll have a handy tool for unwinding – anytime stress strikes or you need a moment of tranquility.
Balancing the Body and Mind: Alternate Nostril Breathing
Alternate nostril breathing is a simple yet potent technique to calm your mind and balance your body. By alternating the breath flow between your left and right nostrils, you’ll activate the opposite sides of your brain and body, promoting an integrated sense of well-being.
You just need to sit comfortably and open up one nostril and close the other. You’ll begin with your left nostril – inhaling through it while closing the right nostril. Then you’ll shut the left nostril while you breathe out of the right nostril.
Next, breathe through the right nostril while shutting the left nostril, then close the right nostril and release your breath through the left nostril.
Alternate like this for about 3 to 5 minutes.
Box Breathing
Want to slow your breathing and calm your mind? Try box breathing, a simple but powerful technique.
Take a deep breath in through your nose, filling your lungs fully. Hold that breath, counting to four. Release the breath slowly through your mouth as you count to four again. Pause for another four counts before inhaling once more. This cycle of inhale, hold, exhale, pause makes up one round of box breathing.
Aim for 3 to 5 minutes of this rhythmic, measured 4-count breathing exercise. As you practice, notice the stillness and tranquility that emerges and fills you. Your body relaxes. Your thoughts quiet down. An inner peace arises.
Box breathing is a straightforward way to find respite from a frenzied world. Use it whenever you need to de-stress and re-center. With regular practice, you’ll get better at extending the time and going deeper into a meditative state.
So take a timeout and give box breathing a try. Inhale the good…hold it…exhale the bad and get rid of it. Repeat and unwind! This simple breathing technique can be done anywhere, at any time – whenever you need a dose of calm when dealing with parenting tasks or have been dealing with a strong-minded child. Why not begin now?
Summary
The above examples of breathwork will help you feel less stress, strain, and anxiety. Make breathing exercises a part of your daily routine and experience a new level of confidence and peace. If you or someone you know is suffering from Substance-Induced Anxiety Disorder please get help today!
Disclosure: collaborative post
