The science of mum guilt: why we feel it and how breathwork can help!
😞 Do you ever feel guilty about the choices you make as a mum?
You're not alone. In this blog post, we will explore the science of mum guilt and why so many of us feel it. We'll also discuss how breathwork can help us overcome these feelings. Breathwork is a powerful tool that can help us connect with our inner selves and find peace, in spite of the guilt we often feel. 🙂
When it comes to being a mum, it can often feel like we're flying by the seat of our pants. We're constantly trying to figure out the best way to do things, and more often than not, we end up feeling like we're failing.
So many of us feel guilty about the choices we make, whether it's what to feed our kids or how much screen time they're allowed to have. We often beat ourselves up over things that are out of our control, and it can be tough to let go of that guilt. But why do we feel mum guilt in the first place? 🤷♀️
💁 WHAT IS MUM GUILT AND WHY IT’S HINDERING YOUR HEALTH
When it comes to figuring out what causes mum guilt, There are a few different theories on this. One is that mum guilt is a result of our own high standards. We expect a lot from ourselves, and when we don't meet those expectations, we feel guilty. Another theory is that mum guilt is cultural. In our society, there is a lot of pressure on mothers to be perfect. We're expected to do it all, and when we can't, we feel like we've failed.
Whatever the reason for mum guilt, one thing is clear: it's not helpful. In fact, mum guilt can be detrimental to our mental and emotional health. That's why it's important to find ways to overcome it.
Breathwork can help us overcome mum guilt by helping us connect with our inner selves and find peace in spite of the guilt we often feel. Breathwork can ease the mum moments that make you want to pull your hair out and instead, inspire you to feel calmer, more centered, and less stressed.
💗 JUST BREATHE. WHAT IS BREATHWORK? 💗
Breathwork is a type of mindfulness practice that involves focusing on your breath and using specific breathing techniques to promote relaxation. Studies have shown that breathwork can be effective in reducing stress, anxiety, and even pain.
In fact, a recent study reveals that breathwork: "Our findings demonstrate that just a single breathwork session can lead to significant reductions in stress and anxiety, as well as improvements in mood and quality of life."
When we're feeling stressed or anxious, our breath tends to be shallow and fast. This is because our body is in "fight-or-flight" mode, which is designed to help us cope with danger. But when we're not actually in danger, this stress response can do more harm than good.
That's where breathwork comes in. Breathwork helps to activate the "relaxation response," which is the opposite of the stress response. The relaxation response is a state of rest and rejuvenation that can help to reduce stress and anxiety. It's achieved by focusing on slow, deep breathing.
There are many different types of breathwork, but one of the most popular is pranayama breathing . Pranayama is a type of yoga that focuses on breath control. There are many different pranayama techniques, but one of the most common is called "ujjayi breathing."
Ujjayi breathing involves exhaling through the nose while constricting the throat. This produces a sound that is similar to ocean waves. The sound and sensation of ujjayi breathing can help to focus and calm the mind, which is why it's often used in yoga and meditation.
💗 HOW DOES BREATHWORK REDUCE PARENTAL STRESS? 💗
Well, first of all, it can help you to take a step back from the chaos of parenting and simply focus on your breath. This can be helpful in those moments when you're feeling overwhelmed or like you're about to lose your cool.
Breathwork can also help you to better deal with difficult emotions. When we're stressed, our bodies go into fight-or-flight mode and we start to produce cortisol, the stress hormone. This can lead to feelings of anxiety, irritability, and even anger.
However, breathwork can help to lower cortisol levels and promote feelings of calmness and relaxation. This can be extremely helpful in those moments when you're feeling stressed or overwhelmed.
Finally, breathwork can help to improve your overall mood and quality of life. One study found that breathwork:
"was associated with significant improvements in depression, anxiety, stress, rumination, insomnia, and fatigue."
So if you're looking for a way to help you through the tough times as an imperfect mom, breathwork may be just what you need.
💗 WAYS TO MAKE TIME FOR BREATHWORK EVEN AS A BUSY MUM! 💗
It can be tough to find time to do breathwork when you're a busy mum. But there are a few simple things you can do to make it easier.
First, try to set aside some time each day for breathwork. Even just five minutes can make a big difference. If you can't find five minutes in your day, try doing breathwork while you're nursing or during your child's nap time.
Second, download a breathing app like Breathe2Relax or Relax Melodies. These apps will guide you through the process of deep breathing and help you stay on track.
Third, find a comfortable place to sit or lie down. You don't need to be in the lotus position to do breathwork. Just make sure you're comfortable and can relax your body.
Finally, integrate it into your daily routine by habit stacking it with something else you do each morning. For example taking the dog out for a walk or brushing your teeth, once this task is complete you’re all set to begin your breathwork as an extension of that daily practice.
💗 HOW TO PRACTISE BREATHWORK IN JUST 5 MINUTES EACH DAY 💗
Whatever you do, make sure you're comfortable and able to focus on your breath. Once you're ready, begin by taking a few deep breaths in and out through your nose. Then, start to focus on your breath and count each inhale and exhale.
Continue breathing deeply and slowly for five minutes or longer. If your mind starts to wander, just gently bring it back to your breath. When you're finished, take a few moments to sit or lie down and relax. Notice how you feel after doing breathwork and see if you can carry that feeling into the rest of your day.
There are many different ways of practising breathwork techniques.
One of my favourite breathwork techniques is:
4-7-8 breath:
This breath involves inhaling for four counts, holding the breath for seven counts, and exhaling for eight counts. This breath can help to promote feelings of calmness and relaxation.
Try it next time you're feeling stressed or overwhelmed!
So if you're looking for a way to help you through the tough times as an imperfect mom, breathwork may be just what you need. Give it a try the next time you're feeling stressed or overwhelmed and see for yourself how it can help you to breathe through any bad day.
Reference:
https://www.ncbi.nlm.nih.gov/pubmed/31043794
https://www.ncbi.nlm.nih.gov/pubmed/30894368
https://www.psychologytoday.com/ca/blog/the-mindful-self-express
/201904/how-breathwork-can-defuse-any-bad-day-imperfect-mom