A Parent’s Survival Guide for September
Simple nervous system shifts for you and your kids to handle school days like a pro
September brings that fresh start energy – new notebooks, sharpened pencils, maybe even a hopeful “this time I’ll stay organized” vow.
But if you’re a parent, it can also mean early alarms, chaotic mornings, forgotten permission slips, and a nervous system that feels like it’s already maxed out by 8:15 a.m.
If you’ve ever caught yourself snapping at your kid for not finding their other shoe or feeling like you’ve run a marathon before your first cup of coffee, you’re not alone. Back-to-school season can be exciting, but it also comes with a unique flavor of stress.
Here’s the good news: your breath can help you navigate it with a lot more ease – and without adding “one more thing” to your already overloaded to-do list.
A One-Minute Reset for Morning Mayhem
You know that moment when everyone’s rushing around, the kids are fighting over the bathroom, someone’s breakfast ends up on the floor and the tension in the air is thicker than peanut butter?
You can hightail it out the front door and leave your family wondering if they’ll ever see you again… or you can try a one-minute reset.
Here’s how:
Step away for a second into the (other) bathroom, laundry room, or wherever you can get a moment alone. Even the corner works in a pinch!
Close your eyes.
Inhale fully through your nose at a comfortable pace.
Exhale slowly through your nose for 2 beats longer than you inhaled. So if you inhaled for 3 seconds, exhale for 5. If you inhaled for 4, exhale for 6. And so on.
Do this 5–6 times. That’s it. Sixty(ish) seconds later, your heart rate will have slowed, your nervous system will have shifted gears, and you’ll be in a much better place to face the missing-shoe crisis.
Bonus: modeling this calm reset shows your kids what emotional regulation actually looks like.
Zen in the Carpool Line
Whether you’re stuck in the carpool line, navigating traffic, or just trying to tune out the bickering that’s happening in the backseat, your commute is a perfect time for breathwork.
Try a physiological sigh—a simple, science-backed way to release stress:
Inhale deeply through your nose.
When you can’t take in much more air, take a second, quicker inhale (like topping off a glass).
Exhale slowly and fully through your mouth.
Repeat this a few times to signal your body to relax, lower your stress hormones, and give yourself a mini “reset” before you walk into whatever’s next.
After-School Energy Slump? Breathe Before You Brew a Cup
Three o’clock hits, the kids come barreling in, and your energy tanks with a thud. Instead of automatically reaching for an espresso (no judgment, I’ve been there), try this quick pick-me-up.
Inhale 4 times through your nose in quick, short bursts (like you’re sniffing).
Exhale through your mouth for 2 seconds.
Try it for a minute at first, and if you love it, feel free to go longer.
This technique is invigorating, oxygenates your body, and helps you shake off that mid-afternoon fog. You’ll be able to actually focus on your kids’ stories about gym class instead of zoning out because every word sounds like “womp womp”.
Homework Hour = Stress Central. Here’s the Fix
Let’s be honest: homework doesn’t just stress kids out—it stresses parents out too. Instead of turning into the Schoolwork Police, try a box breathing break.
Here’s the flow:
Inhale for 4 counts.
Hold for 4 counts.
Exhale for 4 counts.
Hold for 4 counts.
Try 4 rounds at a time to reset focus, reduce frustration, and make everyone less likely to slam a pencil down in exasperation.
Bonus: Do it together with your kids before starting homework. Make it a game if they’re younger (“Can you draw a square in your head while you breathe?”).
Bedtime Bliss: Exhale the Day Away
Feeling more fried than anything you ate for dinner? The goal here isn’t just to get your kids to sleep, but to help you release the day too.
Try this family-friendly breathing ritual for about 5 minutes:
Dim the lights.
Everyone lies down (yes, you too).
Take slow inhales through the nose, and double-length exhales through the mouth (e.g., in for 3, out for 6; or in for 4, out for 8).
This longer exhale activates the parasympathetic nervous system – i.e. your body’s natural “rest and digest” mode. It’s a gentle way to end the day on a calmer note, instead of collapsing into bed feeling tired and wired.
The Bottom Line
Back-to-school doesn’t have to mean back-to-burnout. With just a few simple breathing practices, you can calm chaos in the morning, spark energy after school, restore balance at homework hour, and ease into bedtime.
Don’t be fooled… these sound simple but make a big difference. Skeptical? Set a timer for a minute and see.
And if you’d like more quick, practical breath techniques to keep in your back pocket, grab my free “5 Breaths in 5 Minutes” kit. It comes with cards, PDFs, and videos so you’ll always know exactly what breath to use, no matter what the day throws at you.
Last Gasp
“What we learn with pleasure we never forget.” — Alfred Mercier