(Because You Deserve to Breathe, Too)
Dear Mama,
If your body feels exhausted but your mind won’t slow down… this is for you.
Motherhood is beautiful, but when you’re healing while raising children, it can also feel overwhelming. You’re managing emotions (theirs and yours), responsibilities, expectations, and that quiet pressure to “hold it all together.”
Here’s something I want you to remember:
You don’t need hours to reset.
You need intentional minutes.
Even five minutes can calm your nervous system, clear your mind, and help you respond instead of react.
Here are simple, realistic resets you can practice today.
1. Breathe as You Mean It
Try the 4-7-8 method:
- Inhale for 4 seconds
- Hold for 7
- Exhale slowly for 8
- Repeat three times
According to Harvard Health, slow, intentional breathing helps regulate the body’s stress response and lowers cortisol levels.
As you inhale, whisper: “Be still.”
As you exhale: “God is near.” (Psalm 46:10)
This isn’t dramatic. It’s neurological.
Calm breathing signals safety to your body.
Even if you’re doing it in the pantry.
2. Savor One Hot Drink — Without Multitasking
Brew the coffee. Pour the tea.
And drink it while it’s hot.
Stand by a window. Sit at the table. Put your phone down. Let your thoughts wander.
Five minutes of presence can feel like oxygen.
This small act reminds your brain:
I am allowed to pause.
3. Stretch Out the Stress
Roll your shoulders.
Reach your arms overhead.
Slowly touch your toes.
Even two minutes of stretching increases circulation and releases muscle tension.
When your body softens, your mood often follows.
Stress lives in tight shoulders and clenched jaws.
Release it physically so you can release it emotionally.
4. Write One Tiny Gratitude Note
Grab a sticky note and write:
- One thing you’re proud of today
(Yes, “kept tiny humans alive” absolutely counts.) - One small joy
(Sunlight. Quiet. A child’s laugh.)
Research consistently shows that gratitude practices improve mood and emotional resilience.
Sometimes self-care feels selfish.
It’s not.
A regulated mom creates a more regulated home.
5. Laugh on Purpose
Watch a three-minute funny video.
Text the friend who makes you laugh without trying.
The Mayo Clinic reports that laughter reduces stress hormones and increases endorphins.
Joy is not irresponsible.
It is restorative.
6. Take a Mini Sensory Reset
Ground yourself in your senses:
- Rub lavender lotion into your hands.
- Smell a fresh citrus peel.
- Play one song you loved in high school.
Sensory input helps interrupt emotional overwhelm and bring you back into the present moment.
Sometimes your nervous system needs something steady and familiar.
7. Clear One Small Space
Not the whole house.
Not the entire kitchen.
Just one counter. One drawer. One nightstand.
Research from the National Institutes of Health suggests clutter can increase stress levels and reduce focus.
A small external order can create internal calm.
A five-minute win builds momentum.
8. Repeat a Truth
Whisper:
“I am enough.”
“This is just a season.”
“I am healing, and that matters.”
Words shape thoughts.
Thoughts shape reactions.
Reactions shape homes.
Choose words that build you.
A Gentle Reminder
You don’t need a spa weekend.
You don’t need perfect routines.
You need permission.
Five intentional minutes can shift your entire afternoon. They can help you respond to your child with patience instead of tension. They can help you speak to yourself with grace instead of criticism.
You matter in this home.
If you’re learning to heal while raising children, small resets are not luxuries — they are leadership.
Bookmark this list. Pick one today.
And if this encouraged you, share it with another mama who needs to breathe.
💛
