I lead a mindfulness support group for Postpartum Support International once a month, and for some reason my kids ACT UP on the day’s lead group. So, you can only imagine how those behaviors put me in every mood except for a mindful one. 

During my last group we started with breathing exercises which allowed us to pause and relax. This was exactly what the group members and I needed as breathing breaks can decrease stress & overwhelm,  increase focus, reduce distractions, and refresh your energy. I walked us through four different breathing exercises: paced breathing, abdominal/belly breathing, 4-4-8 breathing, and simple yoga breath. 

Paced breathing

• Inhale for 2-4 seconds
• Exhale for 4-6 seconds
• Use the second combination that works best for you as long as the exhale is longer than the inhale
• Focus on a object, image, or sound to limit distractions

Abdominal breathing

• Sit with one hand on your chest and the other on the belly
• Take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates.
• Repeat 3 or more times
  

4-4-8 breathing

• While sitting, take a belly breath in through your nose for 4 seconds
• Hold your breath for 4 seconds
• Exhale with a whooshing sound for 8 seconds
• Repeat this breathing technique 3-4x without taking a break in between breaths
• Focus on counting while breathing in and out

Simple yoga breath

• Sit or lay with your hand resting slightly below your navel
• Breathe naturally for a few minutes
• Start counting 123 as you inhale and 321 as you exhale
• Gradually make your exhale longer than your inhale
• Humming during each exhale can add a soothing vibration

If you find yourself more agitated, overwhelmed, or elevated try one, all, or a mixture of these exercises 3 times a day. 

Happy breathing friends!

If you’re planning, pregnant, postpartum, post loss, or on your parenthood journey and need additional support Postpartum Support International offers over 20+ free virtual support groups.

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© Prepared to Prosper and Patience Riley, 2023. Unauthorized use and/or duplication of this material without express and written permission from this site’s owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Patience Riley and Prepared to Prosper with appropriate and specific direction to the original content. A request can be made by emailing info@whoamamas.com.  

Copyright Statement
© Prepared to Prosper and Patience Riley, 2023. Unauthorized use and/or duplication of this material without express and written permission from this site’s owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Patience Riley and Prepared to Prosper with appropriate and specific direction to the original content. A request can be made by emailing info@whoamamas.com.