Quick Calm Techniques for Overwhelmed Mums
As mums, we’re no strangers to overwhelm. Half-term week, in particular, can feel like a whirlwind of snack requests, sibling squabbles, and a house that looks like a tornado just blew through. If you’ve found yourself feeling frazzled, tense, or one step away from snapping, you’re not alone.
The good news? There are simple, science-backed breathing techniques that can bring you back to a state of calm in under a minute. These techniques aren’t just about taking a deep breath—they actively work with your nervous system to shift you out of fight-or-flight mode and into a calmer, more balanced state.
Why Breathwork Works
When we’re stressed, our nervous system goes into overdrive—our heart rate increases, our breath becomes shallow, and our muscles tense. Studies have shown that specific breathing techniques can activate the vagus nerve, which helps regulate our stress response. A study from Stanford University found that long exhalations, in particular, help reduce anxiety by sending signals to the brain that it’s safe to relax.
That’s why controlled breathwork is such a powerful tool for mums. It’s quick, effective, and—you guessed it—completely free. Let’s dive into two techniques you can use whenever you need a moment of calm.
The ‘Sniff Sniff Sigh’ Technique
This is a fantastic way to release tension quickly and reset your nervous system. Here’s how it works:
Take two short sniffs in through your nose—sniff, sniff—and then let out a long, audible sigh through your mouth. Like this… sighhhh.
Try it now: sniff, sniff… sighhhh.
Repeat a few times and notice how your body starts to relax.
That big sigh is key—it’s a natural way to offload built-up tension. If you’re feeling extra stressed, exaggerate the sigh. Sometimes, a dramatic exhale is exactly what you need!
The Extended Exhale Technique
When stress is running high, this technique helps bring the nervous system back into balance by making your exhale longer than your inhale.
Breathe in through your nose for a count of four. One… two… three… four…
Exhale slowly through your mouth for a count of six or even eight. One… two… three… four… five… six…
Let’s do it again. In… two… three… four… and out… two… three… four… five… six…
One more time. Inhale… and exhale… longer and slower.
If your exhale feels short at first, that’s okay! Just aim to make it a little longer than your inhale. Even a few rounds of this can make a big difference in how you feel.
Making It a Habit
These techniques are most effective when used regularly. Here are some easy ways to fit them into your day:
Use the extended exhale first thing in the morning to release any tension before the day starts.
Try the sniff sniff sigh during stressful moments—whether you’re dealing with tantrums, traffic, or a never-ending to-do list.
Pair these techniques with a moment of mindfulness—focus on the sensations of your breath, the sounds around you, or the feeling of your feet on the ground.
Need More Support?
If you’d like more tools to help manage stress and overwhelm, The Happy Mum Programme is here to help. It’s all about practical, effective strategies to help you feel more in control, even on the busiest days.
And if you’re looking for an easy cost effective way to bring more calm into your life, check out my Overwhelm to Calm Package. This includes:
A 10-minute hypnotherapy audio to help you reset and feel grounded.
A breathwork audio guiding you through these calming techniques.
A CBT-based worksheet to help you prioritise and let go of unnecessary tasks.
A 20-minute relaxation audio to help you fully unwind and recharge.
Normally £24.99, but if you use code earlybird24, you can get it for just £19.99.
If you found this helpful, I’d love to hear from you! Share it with another mum who could use a moment of calm, and let’s spread the message that small moments of self-care can make a big difference.
You’ve got this, and you’re not alone.
