Prepare for the evening routine with the kids with Helena

Stressful moment with the kids: how to prepare in 90 seconds

Parenting can be wonderful and exhausting. Tantrums, bedtime battles and busy evenings test anyone's patience. A short routine helps you stay the calm adult your child needs.

What happens in your body and mind

When a child is upset, our own stress rises fast. A slow exhale calms you first, and a calm parent helps the child calm down too. Picturing the evening routine going well prepares you for the hard moments.

Your 90-second routine with Helena

1. Arrive, 30 seconds. Breathe with Helena: Inhale 4s · hold 2s · exhale 8s · hold 2s. The first half of the video plays while you breathe in, the second half while you breathe out. The FLOW line shows you when to breathe, and the music follows your breath.

2. Visualize, 45 seconds. Five short scenes walk you through the evening routine with the kids:

1. Picture the evening routine with the kids. Let it be exactly as it is — nothing to fix yet.
2. Notice where you feel it in the body. Breathe into that spot.
3. See the most difficult moment. Watch yourself stay slow and grounded.
4. Choose one small thing you will do first, and see yourself doing it.
5. See yourself afterwards: calmer than you expected, still standing.

3. Anchor, 15 seconds. Rest one hand on your belly. Say quietly: “Here.” Use the same gesture later, in the real moment, with one long exhale.

▶ Start the routine now, free

When to use it

• Before the evening routine starts.
• In a hard moment, after stepping into another room.
• After the kids are asleep, to switch off.

Tips for the evening routine with the kids

• Breathe out before you answer when your child is upset.
• Picture yourself kneeling down, speaking quietly and slowly.
• Be kind to yourself after a hard evening.

Your coach: Helena from Athens

Specialized in Olympic weightlifting, core stability, and injury rehabilitation. Helena breathes with you at the pace of this routine. More about Helena

Prefer another coach for the evening routine with the kids?

Why it works

Mental rehearsal, picturing a situation step by step before it happens, uses many of the same brain networks as the real action. Athletes, musicians and surgeons use it to prepare. Slow breathing with a longer exhale shifts the body towards its calming, parasympathetic side. AHΞHA puts both into one short routine you can repeat whenever you need it. Read the research.

Frequently asked questions

Related situations

AHΞHA is a breathing and mental-preparation tool. It does not diagnose or treat any condition. If anxiety, sleep or eating problems affect your daily life, please talk to a professional.