We have collected the tips below to support, inspire or remind you of wisdom you may already know.

Do you have a great tip yourself?

Email it to us at info@oudertelefoon.nl!

Tips

Breathing exercises

Breathing exercises are simple, profound tools to return to a calm state of mind in less than a few minutes.

You can exercise different types of breath work while being on the toilet, standing in line at the supermarket or even during a conversation.

Chest-belly

Sit or lie down comfortably.

Put one hand on your chest and one hand on your stomach. Inhale for 5 seconds: feel your chest rise, then your belly. Hold your breath for 3 seconds and gently exhale for 5 seconds. Feel how first your belly sinks and then your chest. Wait 3 seconds before inhaling again.

 

Practice this circle of breath three times in a row, or until you feel your heart rate slowing down and your state of mind becoming more relaxed.

Head-feet

Stand comfortably, with your feet hip-width apart and your knees slightly bent.

Visualise breathing in through the top of your head. A fresh stream of breath enters your crown and goes down  through your throat, your chest, your stomach, all the way down to your feet, where you exhale into the ground.

 

Breathe back in and repeat this cycle seven times. This form of breathing also works beautifully when you feel nervous for an exciting appointment or conversation.

Breathing exercises

Breathing exercises are simple, profound tools to return to a calm state of mind in less than a few minutes.

You can exercise different types of breath work while being on the toilet, standing in line at the supermarket or even during a conversation.

Chest-belly

Sit or lie down comfortably.

Put one hand on your chest and one hand on your stomach. Inhale for 5 seconds: feel your chest rise, then your belly. Hold your breath for 3 seconds and gently exhale for 5 seconds. Feel how first your belly sinks and then your chest. Wait 3 seconds before inhaling again.

 

Practice this circle of breath three times in a row, or until you feel your heart rate slowing down and your state of mind becoming more relaxed.

Chest-belly

Sit or lie down comfortably.

Put one hand on your chest and one hand on your stomach. Inhale for 5 seconds: feel your chest rise, then your belly. Hold your breath for 3 seconds and gently exhale for 5 seconds. Feel how first your belly sinks and then your chest. Wait 3 seconds before inhaling again.

 

Practice this circle of breath three times in a row, or until you feel your heart rate slowing down and your state of mind becoming more relaxed.

Chest-belly

Sit or lie down comfortably.

Put one hand on your chest and one hand on your stomach. Inhale for 5 seconds: feel your chest rise, then your belly. Hold your breath for 3 seconds and gently exhale for 5 seconds. Feel how first your belly sinks and then your chest. Wait 3 seconds before inhaling again.

 

Practice this circle of breath three times in a row, or until you feel your heart rate slowing down and your state of mind becoming more relaxed.

Podcasts

If wisdom would be a currency, listening to podcasts equals getting rich while sleeping.

We've collected the best parenting podcasts in English.

Cult favourite is 'Mom and Dad are Fighting', by Slate. Making a button out of it like the others below, would have screwed up our website design, so consider it as a secret bonus for well reading parents.

 

Listen to these gems on the go, during a walk in the park or before going to bed. Maybe not too close towards falling asleep though; prepare for some occasional laughter.

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