Hey Mama,
I don’t know if you need to hear this today, but you’re allowed to lose it sometimes. You’re allowed to feel overwhelmed. You’re allowed to cry in the bathroom while bouncing a baby on your hip and wondering if you’ll ever feel like yourself again.
Motherhood is beautiful, yes. But it’s also overstimulating, loud, and so incredibly exhausting—especially in those early postpartum weeks (but also in any stage of mom life!)
There were moments where I felt like I was going to break. I loved my baby more than anything, but I didn’t recognize myself. I felt pulled in every direction, trying to keep everyone else afloat while my own chest felt tight and my thoughts were racing.
That’s when I found the 4-7-8 breathing method. And it changed everything.
So what is it?
It’s a breathing technique created by Dr. Andrew Weil that helps calm the nervous system and bring your body back into a state of rest. It's not magic, but in the middle of postpartum chaos or when in a moment of overwhelm, it feels like it.
Here’s how it works:
- Inhale through your nose for 4 seconds
- Hold that breath for 7 seconds
- Slowly exhale through your mouth for 8 seconds
-
Repeat this 4 times
That’s it. No equipment. No special setup. Just your breath.
And when you’re a new mom, sometimes you need something that’s that simple. Because let’s be real, you barely have time to drink your coffee while it’s hot, let alone carve out a whole self-care routine.
Why it helps
In those moments when your baby won’t stop crying, your toddler is pulling on your leg, the house is a mess, and you’re one ounce of stress away from snapping, your body is in fight-or-flight mode. Your nervous system is buzzing. Your breath is shallow. Your heart is pounding.
Breathwork like the 4-7-8 method helps slow everything down. Literally. It activates your parasympathetic nervous system, the part of your body that tells you “you’re safe.” Your heart rate slows. Your breath deepens. Your brain gets the memo that it doesn’t have to stay on high alert.
According to a study published in Frontiers in Human Neuroscience, intentional breathwork like 4-7-8 can actually rewire your brain’s response to stress over time.
For new moms, this can be life-changing.
There’s even evidence that breathwork can support those experiencing symptoms of postpartum depression. While it’s no replacement for therapy or medical treatment, incorporating calming practices like 4-7-8 can complement other forms of support and offer a grounding, accessible tool in moments of overwhelm.
My first time using it
I heard about the 4-7-8 method from my therapist. The first time I tried it was after a long night of not sleeping, and the day felt never-ending (you know those days!). I was on overload, and I could no longer handle my emotions. I sat on the edge of the bed, holding my breath in frustration, trying not to cry. I remembered the 4-7-8 technique and decided to give it a go.
I took a deep breath.
By the fourth round, my shoulders had dropped. I felt like I had created just enough space between me and the overwhelm to think. To respond with love instead of stress. To remember that I was doing a really hard thing, and I was still doing it beautifully.
And now it has become a tool that I use often, because even after postpartum, mom overwhelm doesn't stop!
You deserve tools like this
At Le Lolo, we believe that postpartum deserves to be beautiful. That you, as a new mom, are worthy of support, of care, and of little reminders that you are doing an incredible job, even when it doesn’t feel like it.
Yes, we make gorgeous postpartum accessories. But we also want to remind you that self-care can be simple. Sometimes it looks like taking one intentional breath in the middle of a meltdown.
It’s okay to feel like you’re losing it. You’re not broken. You’re just human. A human who just grew and birthed another human, and a human who is a kick-ass mom.
Next time you feel yourself spiraling, try the 4-7-8 breath. Just once. Give yourself permission step out of the room and to take a pause. Close your eyes. Breathe. Come back to your body, your strength, your worth.
A Final Word for the New Mom Reading This
You are worthy of peace.
You are allowed to care for yourself.
And sometimes, the first step is just to take a breath.
Try the 4-7-8 method. I'd love to know what you think! Let it be the moment that brings you back to yourself. It changed my life as a mom, maybe it’ll help you feel a little more like you again, too.
And always remember mama, you are strong. You are extraordinary. And even in your hardest moments, you’re still the perfect mom for your baby.
