3 Daily Life Yoga Transitions to Practice with Your Family
Being present changes your experience of life, often in a positive way. In our busy lives, finding moments of calm and connection can be challenging. Adding a few habits that take less than one minute can help your whole family be more present with themselves and each other. Here are three easy techniques you can practice with your family to foster mindfulness and enhance well-being.
Extended Exhales
Why It Helps: Focusing on your breath, especially on extending the exhale, can activate the parasympathetic nervous system, promoting relaxation and reducing stress.
How to Practice:
Inhale Together: Take a deep breath in through your nose, filling your lungs.
Exhale Slowly: Exhale through your nose slowly, making the exhale longer than the inhale. For kids, try to inhale for one count and exhale for two counts. Adults can extend more.
Repeat: Or don’t. One breath can reduce stress and lower blood pressure in the moment, and also start to train your body to do these same things with subsequent extended exhale practices. Check out the references in this article if you want to dive into the research.
When and Where: Anytime you are starting an activity. I love to do an extended exhale as I turn the ignition in my van. Anytime I’m nervous or sensing nervousness in my kids, I take an extended exhale for myself. And if they don’t follow, I sometimes invite them to breathe with me for a minute. Sometimes they do, and it’s okay if they don’t. They can practice making decisions for their body and develop autonomy here.
Giving Yourself a Hug
Why It Helps: Physical touch, even from yourself, can release oxytocin, often referred to as the "love hormone," which helps to reduce stress and promote feelings of connection and comfort. Also, crossing the midline with your limbs (arms in this case) enhances neural connections, body awareness, and emotional regulation.
How to Practice:
Cross Your Arms: Wrap your arms around yourself as if giving yourself a big hug.
Squeeze Gently: Give a gentle squeeze and take a deep breath in, feeling the comforting embrace.
Release and Repeat: Exhale and release the hug, then repeat a few times if you want to.
When and Where: Use this self-hug as a quick reset in the car, during schoolwork time—you can show your child how to do this discreetly in public. Lead by example, and invite them in. We also like to do this upon waking up in the morning, working through a conflict, or moving through a transition. Sometimes it turns into hugging each other, which is sweet and great for co-regulating with your kids.
Offering Gratitude
Why It Helps: Practicing gratitude can shift your focus from what’s lacking to appreciating the blessings right in front of you.
How to Practice:
Choose a Time: Set a regular time for this practice, such as during a family meal or before bed.
Lead by Example: Quiet yourself for a moment and identify several things you are genuinely thankful for. When you feel ready, share something small or significant. Maybe a cool morning, seeing a friend, or getting home after a long day.
Make Space to Reflect and Appreciate: Invite your kids to share something they are grateful for. Give time and space. It’s okay if they don’t participate the first time. Invite them in again and let them simply witness. When the time is right for them, many will begin to share gratitude. Listen to each other and reflect on the shared gratitude, appreciating the positive aspects of your lives.
When and Where: You can make this a daily ritual during mealtime, bedtime, or in the car. After practicing this, it may come up spontaneously. If you have the capacity at that moment, lean into it and let gratitude lift your mood and the mood of those around you.
Bringing It All Together
Incorporating these simple yoga transitions into your family’s daily routine can cultivate a sense of calm, connection, and well-being. Extended exhales help manage stress, giving yourself a hug fosters self-compassion, and offering gratitude nurtures a positive mindset. Practicing these techniques together can strengthen family bonds and create moments of mindfulness in your everyday life.
Give these practices a try and experience the gentle yet profound impact they can have on your family’s well-being.
