I’m not fully equipped to say this (not being a parent yet myself) but from what I can tell, parenthood is a beautiful journey, but let’s face it: it’s also a demanding one. Watching friends go between sleepless nights, school runs, and juggling work and home responsibilities, finding a moment of peace looks impossible. Enter breathwork, a simple yet profoundly transformative practice that can help parents and children alike manage stress, improve focus, and foster emotional balance.
What is Breathwork?
Breathwork refers to various breathing techniques and exercises that influence your physical, mental, and emotional well-being. From ancient practices like pranayama in yoga to modern therapeutic methods, breathwork helps regulate the nervous system, improve oxygen flow, and create a sense of calm.
For parents, it could be a lifesaver in moments of overwhelm. For children, it’s a tool to help navigate big emotions, develop focus, and improve sleep. The best part? Breathwork is free, accessible, and requires no special equipment.
The Science Behind Breathwork
Breathwork isn’t just a wellness buzzword; its benefits are backed by science. Here’s how it works for both adults and children:
1. Improves Heart Rate Variability
Breathwork activates the parasympathetic nervous system, also known as the “rest and digest” system. Slow, controlled breathing lowers cortisol levels (the stress hormone) and increases heart rate variability (HRV), which is a marker of relaxation and resilience.
- Scientific evidence: A 2022 study by PubMed on HRV and Cognitive Function examined the effects of a four-week resonance breathing training programme on young adults. The results indicated significant improvements in HRV, stress reduction, and cognitive functions, suggesting that regular practice of resonance breathing can enhance autonomic function and overall well-being.
2. Reduces Stress and Anxiety
Deep breathing increases oxygen flow to the brain, enhancing clarity, focus, and decision-making but also reducing stress, anxiety and overthinking. For parents managing multiple tasks, this boost can be invaluable.
- Scientific evidence: Research by PubMed in 2023 on this subject discusses how controlled breathing can activate the body’s relaxation response, reducing stress and anxiety levels.
3. Enhances Sleep Quality
Controlled breathing stimulates the vagus nerve, which can help the body transition into a state of deep rest, making it easier to fall asleep and stay asleep.
- Scientific evidence: A 2019 study in Self-regulation of Breathing as an Adjunctive Treatment for Insomnia, explores how breathing exercises can improve sleep quality by modulating neural oscillatory activity, aiding those with insomnia.
Benefits for Children
Teaching breathwork to children equips them with lifelong tools for emotional regulation and stress management.
- Emotional balance: Simple techniques like tummy breathing help children calm down during tantrums or moments of anxiety.
- Improved focus: Breathing exercises can improve attention and reduce hyperactivity in school-aged children.
- Better sleep: A bedtime breathing routine can help children unwind and prepare for a restful night.
How to Incorporate Breathwork into Your Family Routine
Breathwork doesn’t require a huge time commitment. Here are simple practices you can try as a family:
1. Box Breathing (Adults and Older Children)
- Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts.
- Repeat for 2-3 minutes.
- Benefits: Reduces stress and promotes focus.
2. Tummy Breathing (Younger Children)
- Lie down and place a hand or cuddle a small toy on your tummy.
- Inhale deeply, making the toy rise, and exhale slowly, letting it fall.
- Benefits: Helps children relax and connect with their breath.
3. Alternate Nostril Breathing (Parents)
- Use your thumb to close your right nostril, inhale through the left nostril. Close the left nostril with your ring finger, and exhale through the right nostril.
- Repeat for 5 minutes.
- Benefits: Balances energy and calms the mind.
4. Bedtime Breathing (Whole Family)
- Practice slow, deep breaths together while lying in bed. Try inhaling for 4 counts, holding for 4 counts, and exhaling for 6 counts.
- Benefits: Prepares the body and mind for restful sleep.
The Role of Breathwork in Beating Burnout
As a parent, or even just an adult, burnout can sneak up on you. Constantly caring for others without replenishing your own energy leads to physical and emotional exhaustion. Breathwork provides a quick and effective way to recharge.
Through my subscription service, The Breathwork Collective, I’ve seen firsthand how a few minutes of intentional breathing can transform how people approach their day. For just £10/month, members gain access to a library of themed sessions designed to tackle everything from stress and anxiety to low energy and sleep issues. It’s like having a pocket-sized wellness toolkit.
Why Breathwork Matters for Families
Today’s families face unique challenges, from packed schedules to the constant presence of technology and social media. Breathwork offers a grounding practice that reconnects us to ourselves and each other.
For parents, it’s an opportunity to model self-care and emotional regulation. For children, it’s a chance to learn skills that will benefit them for life.
Final Thoughts
Breathwork is more than a wellness trend; it’s a transformative practice that can create lasting change in your family’s life. Whether you’re navigating the chaos of parenthood or helping your child through a tough moment, a few intentional breaths can make all the difference.
Ready to give it a try? Start small, and remember: every breath you take is a step towards a calmer, more connected life.
Author bio:
Emily King is a Marketing & Breathwork Consultant helping female founders in wellness, lifestyle and beauty industries scale their businesses sustainably by fusing 360° marketing strategy, consultancy and mindfulness practices. She is also the founder of The C Word Magazine, an online platform amplifying female voices. Connect with her on Instagram @_emnco, and explore her expertise in marketing and breathwork on her website. You can even now subscribe to The Breathwork Collective – her monthly breathwork subscription service or join her Momentum marketing strategy offer.