The Psychological Benefits of Breathwork

Between sleepless nights, hormonal shifts, and the daily responsibilities of caring for your baby, your emotional landscape may feel unpredictable at times. As new mothers, it’s easy to get stuck in the chronic stress SOS survival mode.

Breathwork is more than just deep breathing—it’s a mindful practice that helps you shift into the relaxation response, a state of deep rest essential for postpartum healing and emotional balance. By anchoring your attention inward with the breath, your parasympathetic system is activated, which is part of your nervous system responsible for enhancing rest, recovery, tissue repair, digestion, nutrient absorption, and immune function to fight infections. Think of the breath as one of the most accessible ways for you to reconnect with yourself when things seem out of your control. An inhalation-to-exhalation ratio of 1: 2 has been shown to promote relaxation.

The Psychological Benefits of Breathwork

Mental Health: Reduction in anxiety and depression symptoms Cognitive Function: Improves memory, focus, and concentration Emotional Stability: Enhances emotional regulation Practice regularly to enhance and experience these benefits.

How to Weave Breathwork Into Your Day

• Set aside 5 minutes a day for this breathwork practice to help quiet the mind.
• Practice right before going to sleep or right before eating your meals as a gratitude ritual.
• Try a few breaths while feeding your baby.
• Pair breathwork with a short walk or stretch for added grounding.

5 Breathwork Practices to Try

1. Box Breathing

• Breathe in through your mouth or nose for 4 seconds slowly. Feel the air expand your lungs.
• Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for these 4 seconds.
• Slowly exhale through your mouth or nose for 4 seconds.
• Hold your breath for 4 seconds after exhaling.
• Repeat until you feel re-centered.
• You can visualize drawing a box in your mind as you make each line of the box during each of the 4-second periods.

2. Belly Breathing (Diaphragmatic Breathing)

• Sit down or lie supine. Place one hand on your upper chest and the other hand just below your rib cage. This will allow you to feel your diaphragm move as you breathe. The hand on your upper chest must remain as still as possible.
• Breathe in slowly through your nose so that your stomach moves out against your hand below your rib cage.
• As you exhale through pursed lips, tighten your stomach muscles so that your stomach moves back in.
• Repeat this until you feel more relaxed.

3. Purse Lip Breathing

• Relax your neck and shoulder muscles.
• Breathe in slowly through your nose for 2 seconds, keeping your mouth closed. It may help to count out to yourself: inhale, one, two.
• Pucker your lips as if you were going to whistle or gently flicker the flame of a candle.
• Breathe out slowly and gently through pursed lips while counting to 4 seconds. It may help to count to yourself: exhale, one, two, three, four.

4. Alternate Nostril Breathing

• This is a variation of Nadi Shodhana translated as “clearing the channels” in Sanskrit.
• Use your right thumb to block the right nostril and inhale through the left nostril.
• At the end of the inhalation, block the left nostril with the right ring finger and exhale through the right nostril.
• At the end of the exhalation, inhale again through the right nostril.
• Once again, use the right thumb to block the right nostril and exhale through the left nostril.
• Inhale through the left nostril and continue doing this cycle.

5. The 4-7-8 Relaxing Breath

• Try to sit or lie down with your back straight during this exercise.
• Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there during this exercise. You can try pursing your lips lightly if this seems awkward as you will be exhaling through your mouth around your tongue.
• Inhale slowly through your nose for a count of 4 seconds.
• Hold your breath for a count of 7 seconds.
• Exhale forcefully through your mouth, making a whooshing sound for a count of 8 seconds.
• Now inhale again and repeat this cycle 3 more times for a total of 4 breath cycles.

Disclaimer: The information on Mone does not replace professional medical assessment, diagnosis, treatment, or advice. Please seek medical advice from your physician or other qualified health care providers.