Stress isn’t just an emotional experience—it’s deeply physical. When your brain detects a threat (even if it’s just your toddler spilling cereal for the third time), it activates your “fight-flight-freeze” response. Hormones like adrenaline and cortisol flood your body, speeding up your heart, tightening your muscles, and slowing digestion. This works great in an emergency—but when it’s happening all day, your body pays the price.

Chronic stress can lead to:

•  High blood pressure
•  Digestive problems
•  Headaches and muscle pain
•  Anxiety and depression
•  Burnout and exhaustion

Even if there’s no lion chasing you, your brain often can’t tell the difference between a real and perceived threat. That’s why being “on” all the time as a mom can make you feel physically and emotionally drained.

The good news? Your body also has a rest-and-digest system (the parasympathetic nervous system) that helps you calm down and recharge. You just need to give it the chance to kick in. That’s where these simple techniques come in.

Deep, conscious breathing activates the vagus nerve, signaling your body to relax. Try Sama Vritti (equal breathing): inhale for 4 counts, exhale for 4. Repeat for 2–5 minutes. Other calming techniques include Ujjayi or Nadi Shodhana (alternate nostril breathing).

Learn more about Pranayamas for mothers here.

Sit or lie down, close your eyes, and listen to a short meditation or visualization. Choose a guided meditation to work on a specific topic. Even a few minutes can shift your perspective and quiet your mind.

Try Child’s Pose, Seated Forward Fold (Paschimottanasana), or Supported Savasana. These poses gently calm the nervous system and help you reconnect with your body. No flexibility required—just support yourself with cushions if needed. If you notice you start fidgeting in any of these poses try a mindful stretching instead.

Replace any form of caffeine (coffee, black tea, soft and energy drinks) with a calming herbal tea. The simple ritual of preparing tea can be grounding.

Choose calming herbs like chamomile (Matricaria chamomilla), lavender (Lavandula angustifolia), or lemon balm (Melissa officinalis), and savor the warmth and aroma.

Rub a few drops of lavender or chamomile essential oil (diluted in a base oil like coconut or almond) into your hands or feet. It’s a small but powerful way to unwind, especially before bed.

Sometimes the best thing you can do is walk away—for five minutes. Drink a glass of water, step outside, or lie down for a few minutes. A short reset can totally shift your energy.

Step barefoot into the grass, water a plant, or simply sit on your balcony and breathe. Nature has a grounding effect that helps calm the body and clear the mind.