Belly Breathing
Belly Breathing (aka Diaphragmic Breathing) is the basic and most simple form of deep breathing that rises on the inhale and lowers on the exhale. Belly Breathing allows effective use of oxygen as it reaches the lower parts of the lungs. Place one hand on your upper chest, the other just beneath the rib cage. To inhale, slowly breathe in through your nose, draw in the breath down toward your stomach. The stomach should push upward against your hand while the chest remains still. To exhale, let your stomach fall while you exhale through pursed lips.
Square Breathing
Imagine moving around a square. Inhale from first corner to next for a count of 4; hold your breath to the bottom corner for 4; exhale to the next corner for 4; and hold breath for 4 to last corner. Now repeat. (Also known as Box Breathing)
7-11 Breathing
Inhale for a count of 7 and then exhale for a count of 11. The longer exhale will cause a parasympathetic response, which calms and relaxes the muscles in your body.
Parenting doesn’t happen in a bubble. Stress from other areas in our life can zap our energy, gloom our mood, affect our ability to self-regulate, and more which in turn affects our ability to parent intentionally.
To be at our absolute best as a parent, it’s incredibly important that we pay attention and nurture all key areas of our life.
The Wheel of Life exercise is designed to help you identify which areas of your life may be weighing you down and need some TLC. Do this exercise regularly as an act of self care.
