Rest and Relaxation
It was so nice to see you all today and to watch the kids get more comfortable and explore more so the moms could chat. Just being outside and with friends can be a great source of relaxation.
Relaxation is not only physically resting but also being mentally calm and letting the stresses and worries of the day go. Individuals relax in differing ways, some nap while others go for a run.
What is your “go to” way to relax? Go for a walk, read a book, watch TV, take a bath, exercise class, creative hobby, glass of wine?
Relaxation techniques to try: Breathing exercises, meditation, progressive muscle relaxation, visualization, yoga or other exercise, gratitude journaling.
Another important aspect of health and wellbeing is sleep. Sleep is so important for rejuvenating the body and mind. Do you get enough sleep? I’d guess most moms don’t. Sleep when the baby sleeps doesn’t only apply to the newborn stage :) Make sure you are taking the time you need to relax, create a positive bedtime routine and get the sleep your body and mind needs to function.
Recommended Amount of Sleep per Day by Age group from the National Sleep Foundation
Newborn 0-3 months 14-17 hours
Infant 4-11 months 12-15 hours
Toddler 1-2 years: 11-14 hours
Preschool 3-5 years: 10-13 hours
School-age 6-13 years: 9-11 hours
Teen 14-17 years: 8-10 hours
Young Adult 18-25 years: 7-9 hours
Adult 26-64 years: 7-9 hours
Older Adult 65 years or older: 7-8 hours
The 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety or help people get to sleep. Some proponents claim that the method helps people get to sleep in 1 minute. (according to Medical News Today)
To use the 4-7-8 technique, focus on the following breathing pattern:
empty the lungs of air
breathe in quietly through the nose for 4 seconds
hold the breath for a count of 7 seconds
exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds
repeat the cycle up to 4 times
Have a wonderful and relaxing weekend!
