A subcategory of yoga, the practice of breathwork, is especially important during prenatal care for labor preparation and as a parent to provide kids with self-soothing and calming techniques. In this episode Yamel Belen is joined by Jessica Freedman to discuss breathwork techniques that mothers can practice with their kids. Jessica is a Prenatal Yoga Instructor, Doula, and Childbirth Educator. She founded Mama Shakti Prenatal in 2019 as a response to the need in her community for a natural approach to pregnancy and postpartum support. You can connect and learn more about her work on Instagram and YouTube.
Keep in touch and in the loop with Yamel on Instagram,TikTok & YouTube.
Known in the yoga world as pranayama, breathwork is a mindful practice, and is accessible and highly effective at centering the body physically, mentally, and emotionally. Practicing breathwork can start at anytime and nearly anywhere. Let’s dive into 3 breathing techniques to practice with your kids!
Get in Formation
The diaphragm is our main breathing muscle. To get in the correct position for breathing with the diaphragm, move to the edge of your seat (if sitting in a chair), sit up nice and tall without leaning back, and make sure that your spine is aligned with the head, shoulders, and ribs over the hips. If you and your child are on the ground, place a yoga block or blanket under your bottom to help elongate the spine. Put your hands on your ribs and relax your shoulders.
With A Sigh (of Relief)
The first breathing technique is a calm and long breath. Inhale through the nose and while exhaling out through the mouth let out a big sigh. Repeat this a few time while focussing on remaining strong in posture.
Blow Out The Candles
This breath is going to be inhaled through the nose and exhaled through the mouth as if you’re blowing out a candle. When exhaling, use a good amount of force to really blow out those birthday cake candles and make a wish. You should be able to feel those diaphragm muscles working with each exhale.
Expanding The Rib Cage
Finally, try bringing focus down to where the hands are resting on the ribcage. Focusing on the hands and feeling the ribcage gives tangible awareness with each breath. Feel the ribs expand into the sides and back with each inhale through the nose and exhale out the mouth. Keep feeling the ribs move out to the side, out to the back and the
Keep in touch and in the loop with Yamel on Instagram, TikTok and YouTube.
