Mindfulness Breathing Exercise for Postpartum Moms

1. Find Your Comfortable Seat
To start, it’s important to find a comfortable position. Gina demonstrates a cross-legged easy pose, but you can choose whatever feels best for you—whether that’s sitting on a cushion, lying down, or even sitting on a chair. The goal is to settle into a position where you can focus on your breath.

2. Tune Into Your Senses
Close your eyes or lower your gaze, allowing your senses to tune in. Imagine your mind as a shaken snow globe; the goal is to let the “snow” settle and your thoughts become clear. Begin by exhaling completely, feeling your body release tension, then inhale deeply through your nose, holding at the top of your breath for a moment before exhaling slowly.

3. Create a Rhythm
As you breathe, follow the natural rhythm of your body. Inhale through your nose for a count of four, pause, and then exhale for the same count. This technique, often referred to as box breathing, helps to calm your nervous system and brings focus to your breath.

4. Connect With Your Body
While you breathe, be aware of the sensations in your body. You may feel warmth in your palms, tingling in your head, or a softening across your cheeks. This conscious awareness can ground you in the present moment and promote a sense of safety.

5. Integrate Movement
After several rounds of deep breathing, Casey suggests bringing your palms together at heart center, rubbing them to create warmth. You can then place your warm hands on your cheeks or eyes, tuning into the sensations of grounding and comfort.

6. Embrace the Calm
Finally, as you prepare to end the practice, blink your eyes open slowly, keeping your gaze lowered. Notice the shift within yourself—perhaps a sense of calm, clarity, or spaciousness that wasn’t there before. This mindfulness practice serves as a reminder that clarity and calm are always available to you, even during the busiest of days.