Breathing Techniques for Moms (Yes, Even While Nursing, Rocking, or Hiding in the Bathroom)

Let’s be real—there’s a lot coming at you as a mom. Whether you're sleep-deprived with a newborn or chasing toddlers while reheating your coffee for the third time… control can feel like a distant memory.

But here's one thing that is in your control: your breath.
You don’t need silence, incense, or a meditation cushion. You can do this lying on the floor, while nursing, during a stroller walk—or even mid-meltdown (yours or theirs).

Breathing techniques can help take the edge off. They lower stress, soothe your nervous system, and bring you back to your body (without needing to "do it all").

Here are two of my faves that are simple and actually doable:

🌊 1. Ujjayi Breath ("Ocean Breathing")
Think of this as your instant calm-down cue.
✅ Inhale deeply through your nose
✅ Exhale through your nose with a soft constriction in the back of your throat
✅ It should sound like ocean waves in a seashell
Bonus: Close your eyes and picture waves rolling in and out. Try for 3 minutes (or however long the baby gives you).

👃 2. Alternate Nostril Breathing (aka Nadi Shodhana)
Great for those “too much going on in my head” moments.
✅ Right hand: pointer + middle finger on your forehead
✅ Thumb on your right nostril, ring finger on your left
✅ Close the right nostril, inhale left side, hold 4 seconds
✅ Close the left nostril, exhale right side
✅ Inhale right, hold 4 seconds
✅ Exhale left… repeat for 5–10 rounds

Pro tip: This is magical before bedtime or after a chaotic transition (like daycare drop-off or dinner prep).

Breathing won’t fix everything… but it will help you feel a little more like yourself again. ✨