The Importance of Breathing Well, Restful Sleep & Skin-to-Skin Contact

Modern life, stress, reduced movement, and the demands of early parenthood can all impact how we breathe, sleep, and regulate our nervous system. Small, simple practices can have a powerful effect on how calm, rested, and supported we feel—both physically and emotionally.

Below are three gentle but effective ways to support wellbeing during everyday life, particularly in the winter months or during the early postnatal period.

Why Breathing Well Matters

Breathing often becomes shallow, held, or inefficient during periods of stress or inactivity. This is common in colder months when we move less, or in the early days after having a baby when much time is spent sitting or feeding.

Practising slower, deeper breathing can help calm the nervous system and promote relaxation.

Try this:

• Breathe in through your nose
• Breathe out through your mouth
• Make the exhale longer than the inhale
• Continue for around 10 minutes

This can be practised while walking in the street, the park, or on your way to the bus stop. Many people notice a sense of calm within a few minutes.

Sleep, Rest & Nervous System Regulation

Sleep is essential for rest, repair, and regeneration. However, good sleep can be difficult—especially for parents of babies or young children.

If you find it hard to fall asleep or wake in the early hours feeling alert, gentle breathing can help settle your nervous system.

Helpful sleep supports:

• Longer exhales during breathing for 10 minutes or longer
• Creating a calm bedtime environment
• Lavender essential oil lightly sprinkled on your pillow
• 
  

The olfactory nerve at the back of the nose has a direct connection to the nervous system, which is why scent can have a powerful effect on relaxation and sleep.

The Power of Skin-to-Skin Contact

Skin-to-skin contact with your baby is especially important in the first two months of life. A cuddle under a blanket or on the sofa can offer significant benefits for both parent and baby.

Skin-to-skin contact increases the release of oxytocin, often called the “bonding hormone.”

This:

• Calms both parent and baby
• Supports emotional wellbeing
• Helps babies latch more easily
• Enhances milk production through its interaction with prolactin

These hormones work together to support feeding, bonding, and emotional regulation during the postnatal period.

A Gentle Reminder

Small daily practices—breathing, rest, touch—can make a meaningful difference to how supported and balanced you feel. These techniques are simple, accessible, and can be adapted to fit into busy lives.

If you’d like support during pregnancy, postnatally, or with stress-related symptoms, our osteopathy team is here to help.

Book an appointment with Karina 

or

contact our team via email to find the right practitioner for you.