This week’s blog is extra special because it’s brought to you by our Expert of the Month, Jamie Lovelynn, the heart behind Coastal Calm! Jamie is a life coach, transformational speaker, breathwork guide, and photographer who helps women rediscover the magic in life by calming the nervous system and finding peace in the present moment. With her background in science, professional training, and lived wisdom, Jamie brings tools that are as practical as they are transformational. 💙

Motherhood can sometimes feel like a nonstop carousel—beautiful, yes, but also a little dizzying! That’s why Jamie has put together five simple but powerful ways you can shift from chaos to calm—right in the middle of real life. These are practices you can do anywhere, anytime, even in the middle of mom-duty. Let’s dive in!

1. Take a Deep Calming Breath 🌬️

When everything feels like too much, pause. Inhale gently through your nose for 5 counts, hold for just a moment, then exhale sloooowly for 10 counts. That longer exhale tells your nervous system, “Hey, we’re safe now,” helping your body move out of fight-or-flight mode. Even one mindful breath creates a subtle but real shift. For an even deeper reset, repeat this 5 times. You’ll feel your shoulders drop, your jaw unclench, and your body soften.

2. Name It to Calm It ✍️

Sometimes emotions swirl faster than we can keep up. One of the easiest ways to slow them down is to simply name them. Write out what you’re feeling: “I feel overwhelmed,” or “It feels like there’s too much happening at once.” Getting words onto paper calms the amygdala (your brain’s alarm center) and creates a little more breathing space in your mind. Bonus: once you’re finished, crumple up the paper and toss it. Think of it as your way of saying goodbye to that stress and releasing it from having a hold on you.

3. Ground Through Your Senses 💭

Spiraling thoughts? Ground yourself in the here and now. Put your feet flat on the floor and notice:

👀 5 things you can see

🤲 4 things you can touch

👂3 things you can hear

👃 2 things you can smell

👅 1 thing you can taste

This quick sensory check-in anchors you in the present moment. It gently pulls you away from overthinking and helps your body and mind feel safe, steady, and grounded.

4. Intentionally Make a Moment Magical 🌞

Sometimes calm hides in the tiniest rituals. Step outside and soak up the sunshine, breathe deeply while sipping your morning coffee, or pause to fully take in the scent of a flower. Rub a drop of essential oil onto your wrist, or even give yourself a self-hug (yes, it works!). When you savor small, everyday joys for even 30 seconds, your brain releases feel-good chemicals like serotonin and oxytocin. Think of it as giving yourself a quick, natural mood boost.

5. Shift the Lens to Gratitude 💓

Take a moment to jot down 5 things you’re grateful for right now—whether it’s your kids’ giggles, your cozy bed, or the fact that you get to drink your coffee while it's still hot. Gratitude gently shifts your brain’s focus away from stress and toward possibility, creating more room for calm, connection, and joy.

LaReine and Jamie at the filming of the Expert Webinar Series

Motherhood will always come with its share of chaos—but as Jamie reminds us, calm is just one breath, one pause, or one mindful choice away. By weaving in these simple practices, you can ground yourself, reclaim your peace, and step back into your day with more ease and energy.

💙 A huge thank you to Jamie Lovelynn for sharing these powerful tips with our community. Here’s to finding more calm, clarity, and connection—because mama, you deserve it.