Introduction

Motherhood is a beautiful, demanding journey filled with profound love—and often, relentless chaos. For busy moms navigating the whirlwind of daily life, carving out even a few minutes for self-care can feel impossible. In a recent episode of The Wand(HER)wild podcast, founder Monica shared a powerful practice to help: breathwork for renewal and release.

Through a guided virtual breathwork experience hosted by Lucia Oliveira and Wand(HER)wild, Monica offered listeners a simple yet transformative pause. This short practice is a gateway to releasing what no longer serves, welcoming fresh beginnings, and grounding yourself through conscious breathing—no matter how hectic life feels.

In this blog post, we’ll walk through the breathwork session, offer helpful resources, and explore how even a few mindful minutes can transform your day—and your motherhood journey.

Why Breathwork Matters for Mothers

Modern mothers are often juggling endless responsibilities: parenting, work, relationships, home life, and personal dreams. Without conscious pauses, it’s easy to feel depleted and disconnected. Breathwork offers an accessible, evidence-based solution.

Benefits of Breathwork for Moms:

Reduces anxiety and overwhelm
Improves emotional regulation
Supports better sleep and digestion
Boosts energy and mental clarity
Enhances self-awareness and intuition

Breathwork doesn’t require fancy tools or hours of free time. It meets you exactly where you are—whether you have two minutes or twenty.

A Glimpse Into Wand(HER)wild's Virtual Breathwork Experience

During the session, Lucia Oliveira invited participants to find a comfortable seat and bring their hands to their heart or belly—whichever felt most natural. From there, Lucia gently guided the group through simple affirmations, woven with deep, intentional breaths.

Each breath was an invitation—to soften, to open, and to let go of accumulated emotional clutter. The practice closed with gentle body movements: wiggling fingers and toes, stretching, and finally reopening the eyes to the present moment, renewed.

Breathwork Script: Try It Yourself

If you're craving a pause right now, here's a simplified version of the Wand(HER)wild’s practice you can do anywhere:

Quick Breathwork Renewal for Moms
(5 Minutes)

Sit or lie comfortably. Place one hand on your heart, the other on your belly.
Close your eyes.
Inhale deeply: Think, "I welcome fresh beginnings."
Exhale slowly: Think, "I release what no longer serves me."
Inhale deeply: Feel openness in your chest.
Exhale fully: Imagine letting go of stress or tension.
Repeat for 5 full cycles.
Slowly open your eyes, stretching gently.

Optional Enhancements:

Play calming music - this is the Spotify Playlist from Wand(HER)wild’s Breathwork experience.
Light a candle.
Journal any thoughts or emotions that come up afterward.

Why Breathwork Works: Science Behind the Practice

Breathwork isn’t just a wellness trend—it’s backed by science. Deep, controlled breathing activates the parasympathetic nervous system (the "rest and digest" system), lowering cortisol (stress hormone) and promoting relaxation.

A 2020 study published in Frontiers in Psychology found that even a few minutes of daily slow breathing:

Decreased blood pressure
Improved mood
Enhanced resilience against stress

Moms experiencing “decision fatigue,” emotional burnout, or simply the exhaustion of parenting small children can find profound restoration through even short breathwork pauses.

Resource to Explore:
👉 Breath: The New Science of a Lost Art by James Nestor — an excellent deep dive into the transformative power of breathing.

5 Ways to Integrate Breathwork Into Busy Mom Life

You don’t need a 60-minute session to feel the benefits of conscious breathing. Here’s how Monica recommends weaving breathwork into your daily rhythms:

1. Morning Anchor

Before grabbing your phone, take 5 deep breaths while still in bed.
Set an intention for your day: "Today, I choose ease."

2. Car Line Calm

Waiting in school pickup lines? Close your eyes (safely parked!) and cycle through three slow breaths.
Use simple mantras like "Breathe in peace, breathe out tension."

3. Toddler Tantrum Reset

When emotions rise, place one hand on your belly and breathe into the tension instead of reacting immediately.
Model emotional regulation for your child through your breath.

4. Bedtime Wind-Down

Integrate a short breathwork practice with your child's bedtime routine.
Teach them to "blow out" big feelings like birthday candles.

5. Nature Walk Breaths

Pair your family walks with mindful breathing. Inhale the scents, colors, and textures of nature; exhale stress.

Final Thoughts

Breathwork is a radical act of self-love. It reminds us that even in the midst of tantrums, messes, deadlines, and sleepless nights, we can always return to ourselves.

As Monica shared so beautifully in this episode, you don’t need permission to pause. You don’t need perfect conditions. You only need your breath—and the willingness to begin again.

This spring, Wand(HER)wild invites every mother to weave simple renewal rituals into her days. Because in nurturing yourself, you are nurturing your family.

A Call to Mothers Seeking More

If this conversation resonates with you, we invite you to become part of the Wand(HER)wild community—a space where we explore self-development and mindful motherhood together.

Join the Movement

If this story resonates with you, we invite you to explore more. Visit our free resources, upcoming digital events, in person family retreats, and follow us on Substack or follow us on Instagram for conversations on self-healing and intentional living. Let’s walk this path together.