Some Days We Just Need To Take A Breath…

Some Days We Just Need To Take A Breath…


As the decade comes to a close and this new chapter begins, we wanted to remind everyone to take a deep breath and share tips on how to stay balanced this new year.

“We all have our battles, the days our children boycot every attempt at putting a healthy meal into their body. And that’s ok. I think it’s important for us as parents to forge forward feeding our body the way we want them to adapt into a way of eating. Not only is it leading by example, but it makes us feel good – which in turn could help with moments we could lose our patience. Healthy body, healthy mind, healthy soul. It all starts with food, exercise and breathing!

As a yoga teacher and practitioner, I find it extremely grounding when our patience runs low, if we keep practicing what we preach. Someday they will understand the benefits of healthy nutrition, healthy body and healthy mind. And mamas, somedays they will eat their greens and some days they won’t. It’s all good. Our generation of parents have come such a long way from where our parents were when we were young.

But if there are times you feel frazzled and frayed, fed up and exhausted. Instead of screaming and giving up try this…


There are many different types of pranayama or breathing exercises that we can take advantage of to help us calm our mind and bring us into a state of relaxation. Three part breath is a nice entry into pranayama.

In a yoga class typically I will start the class in a Sukhasana. But this breathing technique can be used anywhere you need it. In traffic with screaming kids, bedtime when your children need yet another glass of water or when you are falling asleep or attempting to while checking off your list for the day… you get my point here 😉.

  • Three part breath:
  • Start by noticing the breath, is it stopping anywhere in the body? Maybe the throat, or the ribs. Is your breath fast and erratic or is it calm and even? No judgements, it is what it is.
  • Next start to focus on breathing a four count breath in first entering the nose, then to the throat, to the chest then the ribs expand, and lastly the belly falls forward.
  • Pause. Exhale an equally as long and four count breath back where it came from. The breath exits belly, ribs, chest, throat, nose.
  • Pause. And continue as long as you need.

The main focus for me is to slow the breathing and help to feel more grounded.

Sample Yoga Flow

  • Tabletop
  • Tabletop extend leg back
  • Place back toe down and reach heel towards the back of your mat
    Cat / Cow linking movement with the 3 part breath we did above.
    Inhaling cow- exhaling cat
  • Downward facing dog
  • Downward facing dog with a pigeon toe (Left and right side)
  • 3 legged dog
  • Crescent pose
  • Lizard pose
  • Crescent pose
  • Warrior 3
  • Crescent pose
  • Forward fold legs folded, head released to the ground.

Originally posted by Two Moms, July 3, 2019

For more info on this zen mama Cassie check out her IG page at @cassstevenslynch