What is the very first thing you do when you wake up? For SEN parents, choosing to breathe slowly before you start your day can change how the whole morning feels.
If you are a mum of a child with SEN, the day can start before you are properly awake: running through the school run, remembering the appointment letter, wondering what kind of morning your child is going to have. You are “on” from the very first minute, and somehow the day never quite slows down.
This week, why not take 15 minutes for a little calm moment and breathe slowly before you start your day? Inspired by hygge, the Danish idea of cosy comfort, a few calm breaths can set a softer tone for everything that follows.
Still in your pyjamas is perfect.
Make it cosy
The night before, set up a few simple things:
- Your alarm set 15 minutes earlier than usual
- Your phone charging across the room, not by the bed
- A cardigan or dressing gown within easy reach
- The curtains open a crack to let in the morning light
- A glass of water on the bedside table
Your 15 minutes of slow breathing
- Stay where you are. When you wake, resist jumping straight up.
- Sit up softly. Prop yourself against the pillows and pull the duvet round you.
- Breathe in slowly. Count to four through your nose and feel your belly rise.
- Breathe out longer. Let the air go gently through your mouth for a count of six.
- Keep the rhythm. Carry on for a few minutes, letting each breath be a little slower than the last.
Slow it right down
There is no special skill to this. You already know how to breathe. You are simply choosing to do it on purpose, before the school calls, the forms and the to-do list get their say.
As you breathe, try to notice:
- The cool air coming in and the warm air going out
- The early morning sounds outside your window
- How your jaw and shoulders soften with each out-breath
- The light slowly brightening in the room
Finish gently
Before you get up, think of one small thing you are looking forward to today. Then swing your legs out of bed and start your day at your own pace. Children borrow our calm, so a gentler start for you can help set a gentler tone for them too.
You could also:
- Do a few slow breaths again before you leave the house
- Breathe by an open window to feel the fresh air
- Follow your breathing with a slow cup of tea
- Put a little note by the bed to remind you each morning
Your 15-minute challenge
Tomorrow morning, give yourself 15 minutes.
Leave your phone alone. Sit up in bed. Breathe slowly.
Then step into the day feeling calmer than you usually do.
It does not have to be yoga. It does not have to be a sunrise.
It just has to be tomorrow morning.
A gentle start makes for a gentler day.
Looking after you is part of looking after them. For more calm moments made for mums of children with SEN, visit For parents. And if you’d like simple 10-minute activities to help your child, Mooki Cards starter packs are free until 31 January with the code HELPEVERYCHILD.