Postpartum Breathing Techniques



There will be a lot coming at you as a new (or maybe not so new Mom).  There will be things you can control and lots of things you just can't.  Taking a moment to breathe however, is one thing you can control! And you don't need to be seated on a cushion to do it. You can do it laying down, nursing, even walking. Breathing techniques can help ease stress, relieve anxiety, and lower blood pressure (amongst many other things!). 

Here are two techniques I recommend:

Ujjayi Breath - also known as "ocean sound breathing". Take a deep breath in through the nose and then exhale out the nose with a slight contraction at the back of your throat. You may notice that your breath sounds like ocean waves.  Try closing your eyes and visualizing the waves going back and forth as you breathe.  Repeat for 3 minutes. 

Alternate Nostril Breathing (Nadi Shodhana) - Start by taking your right hand and placing your pointer and middle finger on your forehead. Place your ring finger on your left nostril and your thumb on your right nostril. Close your eyes and take a deep breathe in and out with your nose.  Close your right nostril and breathe in through your left nostril. Hold for 4 seconds. Then remove your thumb from your right nostril and let out the air.  Then repeat but breathe in through your right nostril this time. Hold for 4 seconds. Repeat.  Repeat for 5-10 cycles.