Breathwork: A Simple Way to Stay Calm When Life Gets Hard
Parenting comes with moments of joy — and plenty of moments of overwhelm.
If you’ve ever felt your patience slipping, your voice rising, or your body tensing up, you’re not alone.
Here’s the good news: one of the most effective tools for calming yourself in the moment is something you already have with you at all times — your breath.
In this post, we’ll explore why breathwork is so powerful, and share 4 simple techniques you can use right away to help regulate your emotions and respond to your child with more calm and connection.
Why Your Breath Is So Powerful
When you feel stressed, your body flips into “fight, flight, or freeze” mode. Your heart rate rises. Your breathing becomes shallow. Your rational brain (the part that helps you stay calm and make good decisions) takes a back seat to your emotional brain.
That’s why you may find yourself snapping, shouting, or shutting down — even when you don’t want to.
Here’s the magic of breathwork: When you slow and deepen your breathing, you signal to your nervous system that you’re safe.
This helps re-engage your thinking brain, lower your heart rate, and regulate your emotions — often within just a few breaths.
In fact:
- Research shows that just 1–2 minutes of intentional breathing can lower cortisol levels and improve emotional control.
- A study in Frontiers in Psychology found that daily breathwork reduced stress by 42% and boosted emotional awareness.
And the best part? You can do it anywhere — no special equipment or training needed.
4 Simple Breathwork Techniques
Here are four easy ways to use your breath to calm your body and mind, even in the middle of a tough parenting moment.
4-7-8 Breathing
Inhale through your nose for 4 counts
Hold your breath for 7 counts
Exhale slowly through your mouth for 8 counts
Repeat 3–4 times
Why it works: The long exhale helps release tension and signals your body it’s safe to relax.
Box Breathing
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold at the bottom for 4 counts
Repeat several rounds
Why it works: The steady rhythm soothes your nervous system and helps you focus.
The Sigh of Relief
Inhale deeply through your nose
Let out a long, audible sigh through your mouth — ahhh
Repeat 2–3 times
Why it works: Sighing releases tension in your body and resets your breathing rhythm.
5-Finger Breathing
Hold out one hand, fingers spread
Use the index finger of your other hand to slowly trace your fingers
As you trace up, inhale
As you trace down, exhale
Move through all five fingers, then repeat if needed
Why it works: Combining touch, sight, and breath engages your senses and calms your mind.
This one is especially helpful if you’re a tactile person — and it’s great to teach kids, too!
Tips for Making Breathwork a Habit
✨ Practice when you’re not stressed — so it’s easier when you are
✨ Pair it with a daily routine, like brushing your teeth or making coffee
✨ Model it for your kids — let them see you regulating yourself
✨ Keep a reminder somewhere visible — like a cheat sheet on the fridge
The Truth Is
You don’t need hours of meditation or a perfect environment to practice self-regulation. Just a few mindful breaths can help you calm your body, reconnect to your values, and show up as the parent you want to be.
So this week, try one of these techniques — and notice how it changes the moment.
Remember: you don’t have to be perfect — just present.
Pause. Breathe. Begin again.
Self-regulation is the foundation of calm, effective parenting.
When you practice staying calm and intentional, you don’t just feel better — you also show your child how to handle big feelings and bounce back from mistakes.
Want more?
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🖤 Dr. H