Breathing Techniques: Calming Mindfulness for New Moms

Mindfulness is self-care for new moms

Mindfulness for New Moms: An Easy Self-Help Tool

New moms go through a wide range of strong emotions as they adjust to and process their new responsibilites, roles and a new emergent sense of self. There are many moments of overwhelm, anxiety, and doubt, along with overwhelming love for your wonderful newborn!

Familial support, caretaking support and social support are all essential to help with the physical demands, role responsibilities and loneliness that accompany new motherhood.

Mindful breathing is a simple, portable self-help tool for new moms to help manage emotions that can be done anywhere -at the supermarket, at work, at a playdate. Cadenced breathing is a simple yet powerful tool that can help calm the nervous system.

Here are some easy breathing techniques you can practice anytime, anywhere.

4-7-8 Breathing Technique

This method helps relax your nervous system and can be especially helpful during moments of anxiety or before sleep. How to do it:

1. Inhale quietly through your nose for a count of 4.

2. Hold your breath for a count of 7.

3. Exhale completely through your mouth for a count of 8.

4. Repeat this cycle up to four times.

Box Breathing (Square Breathing)

Box breathing is a grounding technique that can help you regain focus and composure.

How to do it:

1. Inhale through your nose for a count of 4.

2. Hold your breath for a count of 4.

3. Exhale through your mouth for a count of 4.

4. Hold your breath again for a count of 4.

5. Repeat for several cycles.

Gentle Belly Breathing

1. This technique encourages deep, calming breaths and can be practiced while holding or feeding your baby. How to do it:

2. Place one hand on your belly and the other on your chest.

3. Inhale slowly through your nose, feeling your belly rise.

4. Exhale gently through your mouth, feeling your belly fall.

5. Continue for a few minutes, focusing on the rise and fall of your breath.

Tips for Making Mindful Breathing a Habit

• Practice during daily routines, such as feeding, rocking, or walking with your baby.

• Set gentle reminders on your phone to pause and breathe.

• Remember, even a few mindful breaths can make a difference.

• Practice mindful breathing every time you get in your car

• Practice mindful breathing when you are feeding the baby

Click here to explore some other easy calming techniques.

Embracing mindful breathing will help calm your nervous system in the moment and craete ahbao tof calm over time. The more you do it, the more it becomes a habit. You will be re-training your nervous system by creating neural pathways to calm.

By taking a few moments each day to focus on your breath, you nurture not only your own well-being but also create a calmer environment for your baby.

Practice Self-Care 

If you feel as if you would like some support navigating the emotional changes of motherhood, don’t be afraid to seek out help. Kathy Morelli, LPC, is currently accepting new clients and only practices using the HIPAA-compliant app called Doxy.me. Kathy accepts most insurance plans.

Please contact Kathy via her Psychology Today profile.