The Stressed Parent

When it all becomes too much with the kids and you can't think straight, what do you do? Find a quiet space and use this short recording to bring you back into peace. Simple instructions, simple exercises, simple breath holds to lower the heart rate, lower the blood pressure, increase oxygen to the mind, and find that place of calm to cope because your kids are not. You're human, and sometimes we all need help. As a parent myself, I understand how hard it can be. Music - frequency of sleep meditation 113050 - artist unknown

Transcript

Being a parent of three young children myself,

I fully understand how moments can become complete overwhelm.

This recording is for you to find somewhere quiet for a few minutes so we can get things back on track.

Go to a quiet area of the house.

Sit comfortably.

If possible,

Put your hands on your legs with your palms facing down.

Close your mouth.

Rest your tongue on the roof of your mouth.

Just breathe through your nose.

Close your eyes if you can,

Or soften your gaze.

Monitor the air going in and out of your nose.

Now,

Let's reduce the volume.

Place one hand on your tummy below your ribs.

Feel it rise and fall as you breathe in and out.

Now,

When you can,

Try and reduce the rise and fall.

This reduces the volume,

Which helps build up the carbon dioxide,

Which triggers the vagus nerve,

Which slows your heart rate down.

Do this for the next four to five breaths for me,

Please.

Now,

Let's do a few little breath holds.

We're going to take a breath in,

A breath out,

And then we're going to hold on the exhale for ten seconds.

I will count you in.

Breathe in,

Breathe out,

And hold.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Nine,

Ten.

Breathe in,

Breathe out,

And hold.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Nine,

Ten.

Breathe in,

Breathe out,

And hold.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Nine,

Ten.

Breathe in,

Breathe out,

And hold.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Nine.

That's fantastic.

Return to a slow breath in and a slow breath out,

With as little movement in your tummy as possible.

When you breathe in,

You breathe in a gas called nitric oxide,

Which is a powerful vasodilator,

Helping relax the smooth muscle in your body and reduce your blood pressure.

Now you have your heart rate and your blood pressure down.

Remember also that because your carbon dioxide levels have gone up slightly,

Oxygen is being released more readily available to the tissues and in particular,

Your brain.

Keep this breathing going and remember,

Your kids' brains are not developed enough that they can regulate their emotions.

It is a stressful time as a parent,

So when you're feeling that way,

Return to this recording,

Or if you can't and if there is nothing else,

Have your mouth closed and just breathe slowly in and out of your nose.

You're doing a great job.

Keep it up.

Look after your kids,

Look after yourself,

And remember to breathe right.