Feeling overwhelmed? As busy working parents, we often neglect a simple yet powerful tool for well-being: our breath. It’s something we do constantly, yet rarely consciously control, and it can significantly impact our stress levels, energy, and overall health. This blog post today explores the power of deep breathing and provides practical techniques you can incorporate into your hectic daily routine, even if you only have a few minutes.
The Underestimated Power of Breath
Think about how often you’re told to “take a deep breath” when stressed. It’s common advice, but it’s grounded in real physiological effects. Shallow breathing, a common response to stress and tension, limits oxygen intake and can contribute to fatigue, muscle tension, and even digestive issues. Deep breathing, on the other hand, can be a game-changer.
What is Deep Breathing?
Deep breathing, also known as diaphragmatic or belly breathing, involves engaging your diaphragm – the muscle at the base of your lungs. It’s a more natural way of breathing than the shallow chest breathing many of us default to. Here’s how to practice it:
- Focus: Take a moment to tune into your body and your breath.
- Hand Placement: Place one hand on your upper chest and the other just below your rib cage.
- Inhale: Breathe in slowly through your nose. Your stomach should expand outward, while the hand on your chest remains relatively still until the very end of your inhale.
- Exhale: Engage your stomach muscles and exhale slowly through pursed lips.
Benefits of Breathing Exercises
Incorporating deep breathing exercises into your day can offer a wealth of benefits:
- Stress Management: Feeling overwhelmed by work deadlines or family demands? Even a few deep breaths can help reduce stress and bring you back to the present moment.
- Boosted Energy: Need a quick pick-me-up without reaching for another cup of coffee? Deep breathing increases oxygen intake, leading to a natural energy boost.
- Lower Blood Pressure and Heart Rate: Regular deep breathing can have a positive impact on your cardiovascular health.
- Enhanced Focus: Deep breathing, especially when combined with mindfulness or meditation, can improve focus and concentration – essential for navigating the demands of work and family life.
- Improved Sleep: Practicing deep breathing before bed can promote relaxation and prepare you for a more restful sleep.
Try These Breathing Techniques…
Alternate Nostril Breathing– helps bring the mind back to the present, letting go of the past or future.
- Place the tip of the index finger and middle finger of the right hand in between the eyebrows; use the ring finger to open or close the left nostril and thumb for the right nostril.
- First, press your thumb down on the right nostril and breathe in gently through the left.
- Then, press the left nostril gently with the ring finger and breathe out from the right.
- Breathe in from the right nostril and exhale from the left. You have now completed one
round. Complete 9 rounds. - Remember to breathe in from the same nostril from which you exhaled.
The 4:7:8 Technique– can be used for calming and counteracting stress.
The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important.
- Exhale completely through your mouth with your tongue behind your top row of teeth.
- Close your mouth and inhale quietly through your nose for 4 counts.
- Hold your breath for a count of 7.
- Exhale completely through your mouth for 8 counts.
- This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Breath Counting– can be used to counteract negative thoughts and to induce relaxation.
Ideally this technique will be quiet and slow, but depth and rhythm may vary.
- To begin the exercise, count “one” to yourself as you exhale.
- The next time you exhale, count “two,” and so on, up to “five.”
- Then begin a new cycle, counting “one” on the next exhalation.
Never count higher than “five,” and count only when you exhale.
Do 10 minutes of this for meditation.
Making Breathing a Habit:
The key to reaping the benefits of deep breathing is consistency. Try to incorporate these techniques into your daily routine. Set reminders on your phone, or link them to existing habits, such as brushing your teeth or waiting for your coffee to brew. Even a few minutes of focused breathing throughout the day can make a significant difference in your overall well-being. As busy parents, we often prioritize everyone else’s needs. Taking a few moments to focus on your breath is a simple yet powerful act of self-care that will benefit both you and your family.
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