Don’t underestimate the power of breathing!
When we are stressed a hormone called cortisol is released throughout our system and it makes us feel tense and anxious. The calming hormone, serotonin is nowhere to be found, but we can trick our body into producing serotonin to calm us down. Because serotonin is secreted from the gut, when we take in full, deep breaths, the diaphragm pushes down on the abdomen and causes the secretion of the much-needed serotonin.
The legs up the wall pose is a great way to do this, but really you can be in any position, lying down, sitting, or even standing up.
Place one hand on your chest and one hand on your abdomen under your belly button. Breathe in slowly through your nose, feel your lower belly expand first as you pull the breath all the way in, then feel your chest rise, hold it for just a second, then breathe out slowly through pursed lips, like you are blowing out birthday candles.
Your exhale should take twice as long as your inhalation. Repeat this several times until you begin to feel calm.
Check out our own video on breathing and meditation for new parents!
References:
Ma, Xiao, Zi-Qi Yue, Zhu-Qing Gong, Hong Zhang, Nai-Yue Duan, Yu-Tong Shi, Gao-Xia Wei, and You-Fa Li. 2017. “The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults.” Frontiers in Psychology 8 (1): 874. doi:10.3389/fpsyg.2017.00874. http://dx.doi.org/10.3389/fpsyg.2017.00874.