Postpartum Unexpected; A Motherly Point of View

Empowering Moms & Building Confidence During Pregnancy & Postpartum

Self-Care

Just 5-Minutes a Day

๐’๐ž๐ฅ๐Ÿ-๐œ๐š๐ซ๐ž ๐ข๐ฌ ๐ฌ๐—ผ๐—บ๐ž๐ญ๐ก๐ข๐ง๐  ๐ฐ๐ž ๐ง๐ž๐ž๐ ๐ญ๐—ผ ๐ข๐ง๐œ๐—ผ๐ซ๐ฉ๐—ผ๐ซ๐š๐ญ๐ž ๐ข๐ง ๐—ผ๐ฎ๐ซ ๐ฅ๐ข๐ฏ๐ž๐ฌ. ๐ƒ๐š๐ข๐ฅ๐ฒ ๐ฉ๐ซ๐š๐œ๐ญ๐ข๐œ๐ž ๐ข๐ฌ ๐ข๐๐ž๐š๐ฅ ๐›๐ฎ๐ญ ๐ง๐—ผ๐ญ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ฉ๐—ผ๐ฌ๐ฌ๐ข๐›๐ฅ๐ž, ๐ž๐ฌ๐ฉ๐ž๐œ๐ข๐š๐ฅ๐ฅ๐ฒ ๐Ÿ๐—ผ๐ซ ๐ง๐ž๐ฐ ๐ฉ๐š๐ซ๐ž๐ง๐ญ๐ฌ. ๐‹๐ž๐ญโ€™๐ฌ ๐ฌ๐ž๐ญ ๐ฎ๐ฉ ๐š ๐๐—ผ๐š๐›๐ฅ๐ž ๐ฌ๐ž๐ฅ๐Ÿ-๐œ๐š๐ซ๐ž ๐œ๐ก๐ž๐œ๐ค ๐ฅ๐ข๐ฌ๐ญ!ย 

1. Start with a time frame, do not schedule the time but just decide if you want 5 minutes or 15 minutes. Initially you want to start with a daily goal that is attainable and not stressful. You can break your daily goal down in increments or use the minutes all at once. The idea is to set an amount of time that allows you to reset and breathe. This is not something to put on a schedule but is more of a reminder to give yourself space from the daily routine.ย 
2. Set intentions for your time. Practice breathing for 1 minute or step outside for 5 minute and just let the sun hit your skin. You do not need to cram in a spa session in 15 minutesโ€ฆthat is not relaxing.ย 
3. Consistency is keyโ€ฆyep, itโ€™s true. This is why setting up a few small time frames in the beginning is important. 1 minute of breathing, 5 times a day is much more achievable and effective when creating a new practice. It is also much more motivating when you reach small goals. The more you do this, the more time you will add in as you practice.
4. Remind yourself WHY you are doing this. When you take a moment to practice self-care tell yourself why you are doing this. It can be as simple as โ€œbecause Iโ€™m worth it, because my family is worth it, because my mental health is worth it, because my heart deserves this, because I am worthy.โ€
5. Lastly incorporate water before and after you start your routine. Water is an amazing energy source and provides many benefits.ย 

๐’€๐‘ถ๐‘ผ ๐‘จ๐‘น๐‘ฌ ๐‘พ๐‘ถ๐‘น๐‘ป๐‘ฏ ๐‘ฐ๐‘ป.

Welcome to the Breathing for Resetting Challenge!

Welcome to the Breathing for Resetting Challenge!

I am so glad you decided to join me in this challenge. By participating, you have decided to put your well-being and health first. This will be a daily challenge and should not be stressful. The idea is to recognize when you need a break and shift in your mindset before you hit the tipping point. If you miss a day, no worries just start again.

If you are working towards building a habit, pick a time of the day that you would like to incorporate your practice, such as before you get out of bed, before you drink some water or once you complete a task. You can incorporate breathing anywhere and anytime you need to and you only need one minute.

Letโ€™s talk Science

What is breathing? Breathing is the process of respiration, where air is inhaled into the lungs, through the mouth or nose and then exhaled. The muscle that is used to contract and relax your breathing is called the diaphragm. Oxygen is what we inhale (the good stuff) and carbon dioxide is what we exhale (the bad stuff). We could dive deeper into this but I am not a doctor or a scientist, so Iโ€™ll leave it at that for now!

FYI - Breathing rates can vary with age, weight, tolerance to exercise and overall health. Normal respiration rates for an adult person ranges from 12 to 16 breaths per minute, however less than 12 or more than 25 may indicate there is a disruption in your health and you may want to check with your health care provider. Again, not a doctor so thatโ€™s it for now.

Letโ€™s Breathe

There are many different types of breathing techniques, the 3 that we will be using during our challenge are listed below. These 3 techniques are the most commonly practiced and easy to learn.

Diaphragmatic Breathing - Diaphragmatic breathing, or โ€œbellyย breathing,โ€ involves fully engaging the stomach, abdominal muscles, andย diaphragmย whenย breathing. This means actively pulling theย diaphragmย down with each inwardย breath. In this way,ย diaphragmatic breathingย helps the lungs fill more efficiently.

Box Breathing - Also known asย โ€œsquare breathingโ€, is a technique used when taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever. To practice box breathing you exhale to a count of four, holding your lungs empty for a four-count, inhaling at the same pace, and holding air in your lungs for a count of four before exhaling and beginning the pattern again for at least one minute.

4 7 8 Breathing - Also known as โ€œrelaxingย breath,โ€ involvesย breathingย in forย 4ย seconds, holding theย breathย for 7 seconds, and exhaling for 8 seconds. Thisย breathingย pattern aims to reduce anxiety or help people get to sleep.ย For this technique you will First, let your lips part. Make a whooshing sound, exhaling completely through your mouth. Next, close your lips, inhaling silently through your nose as you count to four in your head. Then, for seven seconds, hold your breath. Make another whooshing exhale from your mouth for eight seconds.

A few benefits โ€ฆ
1. Decreases stress, increases calm
2. Relieves pain
3. Improves posture
4. Improves circulation
5. Reduces anxiety

During this challenge we will get to work on self care and reflection. Along with my developing our breathing practice we are going to repeat affirmations, practice gratitude out loud, and relearn not using the word โ€œfineโ€ as a response to โ€œHow are you feeling?โ€

I am looking forward to the next 30 days with you all!

xoxo,
Stacy

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