My favorite breath work practice which is quick and effective is the one minute breath. I've been using and teaching this technique for years and have found it especially helpful as a mom. I remember using this technique when Olivia was a baby and despised bath time (what baby doesn't like splashing around in the water??) Without fail she threw a massive fit especially when it came to washing her hair and I would need a way to calm myself down in order to get the job done! I counted on this breath work when Nathan refused to get in or out of his carseat for TWO WHOLE YEARS!! We're past that nonsense now (thank goodness) but to this day it helps me quickly center myself when the outside world feels a little bit chaotic. Hello motherhood!
Here's how it works! Breathe in for a count of 5 through your nose - hold/retain the breath for 5 with your mouth closed - exhale long out through your mouth for 5. Repeat this 4 times to equal one minute.
I like to think of this as an instant and natural chill pill. You can practice this in the boardroom, on the train or when your kids are fighting (this one is applicable lately). The nice thing is that nobody can tell what you are doing but you're nervous system sure will and you will start to feel a deep relaxation come over you. Bonus points if you start to yawn which is a nice sign of your system reorganizing!
Finding a sense of ease in my body and mind just makes the more challenging parts of my day easier and that's what keeps me coming back to the one minute breath. Mindful parenting techniques can make a huge difference for you and your family! If you try this one out, let me know what you think!
Some of the chaos that comes along with parenting helps me find even deeper appreciation for all of the incredibly joyful and relaxing times like this one!
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