Breathe, Mama, Breathe: Benefits of Deep Breathing for New Moms

Embracing motherhood is one of the most beautiful experiences in a woman’s life, but it can also be a challenging period. guided meditation at this time can help the mother to cope with the new role and provide a moment of peace and self-care.

Harleen Kaur
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mindful breathing

Being a new mom can be stressful, especially when you’re juggling breastfeeding and other responsibilities. So, it is advisable to meditate.

Embracing motherhood is one of the most beautiful experiences in a woman’s life, but it can also be a challenging period. It may be very stressful initially when a mother is struggling to learn to breastfeed and look after her baby. During that time, most mothers are full of self-doubt and confusion. Hence, any relaxation tool or guided meditation at this time can help the mother to cope with the new role and provide a moment of peace and self-care.

 Breathing meditation, also known as mindful breathing is a popular form of meditation that focuses on observing and regulating the breath. It involves bringing your attention to the movements of your breath as it flows in and out of your body. It is a deep breathing exercise that has been proven to be a powerful technique that promotes relaxation, reduces stress, and cultivates a sense of presence and calm. 

Benefits of Mindful Breathing/Breathing Meditations for New Mothers

Mindful breathing offers several benefits for new moms, supporting their physical and emotional well-being during the postpartum period.

Reduces the stress: Mindful breathing helps new moms relax and reduce stress levels. The deep, slow breaths activate the body's relaxation response, calming the nervous system and lowering stress hormones like cortisol. This can be particularly helpful during times of overwhelm or when dealing with the challenges of motherhood and if you are breastfeeding.

Emotional Regulation: The postpartum period can bring about a range of emotions, from joy and love to anxiety and mood swings. Mindful breathing allows new moms to observe their emotions without judgment, providing a sense of space and perspective. It helps regulate emotions, promoting emotional stability and a greater sense of well-being. Helps in curing post-partum depression.

Better sleep: New moms often struggle with sleep deprivation and finding moments of relaxation. Engaging in mindful breathing before bed or during brief moments of rest can induce a state of relaxation, helping to calm the mind and prepare for sleep. It promotes better sleep quality and can be a useful tool for managing insomnia or racing thoughts.

Increased Energy and Focus: Mindful breathing helps new moms recharge and regain focus by directing their attention to the present moment. By taking intentional breaths, moms can increase oxygen flow to the brain, improving alertness and mental clarity. This can be especially beneficial during times of fatigue or when multitasking is required.

Self-Care and Emotional Connection: Mindful breathing provides new moms with an opportunity for self-care and nurturing. Taking a few minutes each day to engage in mindful breathing allows them to prioritize their well-being and recharge. It also creates a space for emotional connection with themselves, fostering self-compassion and self-awareness.

Bonding with Baby: Mindful breathing can enhance the bond between a new mom and her baby. By practicing mindful breathing while holding or nursing the baby, the mother can create a calm and peaceful environment. The rhythmic breathing can help synchronize the mother and baby's heartbeats and create a sense of connection and security.

Improved Patience and Presence: The practice of mindful breathing cultivates patience and presence, allowing new moms to be fully engaged in the present moment with their baby. It helps them let go of distractions, worries, and racing thoughts, enabling them to enjoy and savor the precious moments of motherhood.

Hormonal Balance: Mindful breathing can support hormonal balance during the postpartum period. It activates the parasympathetic nervous system, which promotes relaxation and helps regulate hormone levels. This can have a positive impact on mood, energy, and overall well-being.

benefits of mindful breathing

Ways to Practice Mindful Breathing/Breathing Meditation

Find a Quiet and Comfortable Space: Choose a quiet environment where you can sit comfortably without distractions. You can sit on a cushion, chair, or yoga mat, whatever feels supportive of your posture.

Assume a Comfortable Posture: Sit with an upright posture, allowing your spine to be straight and your body relaxed. You can close your eyes or keep them softly focused on a fixed point.

Bring Awareness to Your Breath: Begin by bringing your attention to your breath. Notice the sensation of the breath as it enters and exits your body. Pay attention to the natural flow of your breath, without trying to control or manipulate it.

Focus on a Specific Area: You can choose to focus your attention on a specific area where you feel the breath most prominently, such as the nostrils, chest, or abdomen. Observe the sensations associated with each inhalation and exhalation.

Stay Present and Let Go: As you practice, thoughts and distractions may arise. Acknowledge them without judgment, and let them go. Bring your attention back to the breath each time your mind wanders. Cultivate a sense of acceptance and gentleness towards yourself and your experience.

Stay with the Practice: Continue to follow the rhythm of your breathing for a designated period of time, such as 5, 10, or 15 minutes. If your mind wanders, gently bring it back to the breath, allowing each inhale and exhale to guide your awareness.

Incorporating mindful breathing into daily routines as a new mom provides a valuable tool for self-care, stress management, and emotional well-being. It can enhance the experience of motherhood, helping new moms navigate the challenges and joys with greater resilience and presence.

Regular practice can help develop mindfulness, reduce stress, and promote overall well-being. Start with shorter sessions and gradually increase the duration as you become more comfortable with the practice.


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