Kitch’n Dancing: The Ultimate Stress Relief For The Whole Family

For work-at-home mums, balancing professional responsibilities and family life can be a significant source of stress. One surprisingly effective way to provide stress relief is Kitch’n Dancing. “What’s Kitch’n Dancing?” I hear you ask. It’s simply dancing and singing in the kitchen with your children! 🙂

Kitch’n Dancing not only strengthens family bonds but also offers significant benefits for stress relief for mums by positively impacting the vagus nerve, which is a key component of the parasympathetic nervous system.

Kitch’n Dancing can be one of a set of regular mindfulness exercises for work-at-home mums. Here’s how…

 

The Vagus Nerve: A Brief Overview

Let’s get a bit technical here for a minute…

The vagus nerve, now considered to be the most important nerve in the body, plays a critical role in regulating the nervous system.

When first discovered it appeared to wander vaguely throughout the body (hence its name) but didn’t appear to do much.  In the last 20 – 30 years it has been the focus of much research and its vital importance to our health is being revealed.

The vagus nerve extends from the brain, travelling down through the neck, upper body and abdomen. It influences various bodily functions, including heart rate, digestion and respiratory rate to name a few.

Regulation of the vagus nerve promotes a state of calm and relaxation, counteracting the body’s stress responses.  When it clamps down during a stress response it can give us a large range of symptoms, including but not limited to tension headaches, tight jaw and bruxism (teeth grinding or gnashing), stiff neck, tension and pain in the shoulders, all sorts of gut issues, such us irritable bowel syndrome and nervous piddle and it is the primary cause of tension and pain in the lower back.

Enhancing vagal tone, which refers to the activity of the vagus nerve, has been linked to improved emotional regulation, reduced anxiety, and overall well-being.

 

Kitch’n Dancing: How it came to be

Kitch’n Dancing came into inception in my private practice.  While working with stressed mums I noticed nearly every one of them was burned out by the time it came to making dinner.  The kids were hyperactive and the mums’ brain power and physical energy was lacking.  I looked for a way to do a quick complete of the body based stress cycle activity  that would suit families and immediately thought of  dancing and singing as they are great ways to relieve stress.

During the Covid lockdown in 2020 when families were required to stay at home and spend a lot more time together than the family unit was accustomed to. Kitch’N Dancing was the perfect solution – simple, fun and able to be practised many times per day.

As a qualified professional psychotherapist, I saw the need to help alleviate the stress of families being in smaller spaces for longer periods of time when they were not used to such a restricted environment, thus Kitch’n dancing was born!

The kitchen is the heart of every home, and it makes a great setting for this activity for stress relief in the house.  You could say it is the perfect space in your home for creating a dedicated workspace for stress relief.

 

How Kitch’n Dancing Enhances Stress Relief

Dancing is a multifaceted activity that engages both the body and mind. For work-at-home mums, Kitch’n Dancing with your children can be an invaluable tool for managing stress and maintaining well-being.

Here’s how Kitch’n dancing can enhance vagal tone and relieve stress:

Physical Movement and Breath Regulation

Physical activities like Kitch’n Dancing increase heart rate and also heart rate variability (HRV) which measures the change in time between each heartbeat. Increased HRV is linked to better vagal tone and a greater resilience to stress, which is crucial for work-at-home mums balancing multiple roles.

Kitch’n Dancing involves rhythmic breathing, which is known to activate the vagus nerve. Coordinated movements with music promote deeper and more regular breathing, enhancing vagal activity and helping to counteract the physical tension from prolonged work periods.

Dancing that mimics the actions of Flight/Fight increases heart rate and breathing, helping to use up the stress resources that have been activated in the day.  Singing vibrates the vocal chords, and the vagus nerve is stimulated as it travels through this area.  Singing has long been known to help down-regulate our nervous systems.

Social Connection and Emotional Joy

Engaging in joyful activities with your children stimulates the release of oxytocin, the “love hormone.” Oxytocin promotes feelings of bonding and trust, essential for emotional well-being in a family setting.

The social interaction and eye contact that occur while dancing with your children further stimulate the vagus nerve. Laughing also regulates the vagus nerve and you will find yourself and your children laughing a lot as you sing, dance and jump around.

Human connection and shared positive experiences are powerful tools for stress relief, helping work-at-home mums feel more connected and supported.

Mindfulness and Presence

Kitch’n Dancing requires focus on the present moment, aligning physical movement with music and rhythm. This mindfulness aspect reduces rumination and anxiety, promoting a state of relaxation.

This is particularly beneficial for work-at-home mums who often juggle multiple tasks and need moments of mindfulness to recharge.  Being fully present while dancing with your children fosters a mindful connection, reducing stress and enhancing the parent-child relationship which can answer one of the questions how to avoid mum guilt while working from home.

Using up those Fight and Flight resources produced with Stress

Dancing using actions that mimic fighting and fleeing will use up resources produced as we and our children experience the stresses of the day.  Those Fight and Flight movements also assist the vagus nerve to relax and regulate.  Just ensure that no-one is touching each other with these movements.

Practicing Stress Relief for mums on a budget

Are you and your family working with a tight household budget? The great news is, the only equipment you need is:

1. A place to practice (your kitchen)
2. A device to play music, (a phone or tablet)
3. Some music (chose your favourite tunes!)

The cost of Kitch’n Dancing is zero and so is a very budget minded form of stress relief for yourself and your children.

 

Practical Tips for Kitch’n Dancing

Here’s some of my favourite tips to help make the most of dancing in the kitchen as a stress-relief activity in your household:

Tip #1: Choose Upbeat and Joyfyul Music

Select music that both you and your children enjoy. Upbeat and cheerful songs can elevate the mood and encourage energetic dancing.  Examples of music are:

• One Way or Another (Blondie, 1Direction)
• Shake it Off (Taylor Swift)
• Nut Bush City Limits (Tina Turner)
• Baby Shark (Pink Frog)
• Hot Potato (The Wiggles)
• Head Shoulders Knees and Toes (ABC Kids)

Tip #2: Create a Safe Space

Ensure the kitchen area is free from obstacles and safe for dancing. Clear some space so everyone can move freely using arms and legs to mimic the Flight/Fight actions without fear of touching each other.

Tip #3: Be Spontaneous

Allow the dancing sessions to be spontaneous and fun. Let go of perfection and enjoy the moment with your children. Sing along with your children, even if you think you don’t have a good singing voice.  They love it and who knows, your singing may improve but its not important if it doesn’t.

Tip #4: Incorporate Playfulness

Introduce playful elements such as silly dance moves or a dance-off. This adds to the fun and keeps the activity light-hearted.

Tip #5: Create A Regular Routine

Consider making Kitch’n Dancing a regular part of your family routine. Consistency can reinforce the positive effects on stress relief and vagal tone.

 

In Summary – Stress Relief for Work-At-Home Mums

For work-at-home mums, Kitch’n Dancing with your children is more than just a fun activity; it’s a powerful way to enhance your well-being and reduce stress by stimulating the vagus nerve.

This simple practice fosters physical movement, social connection, and mindfulness, all of which contribute to improved vagal tone and overall emotional health.

By integrating Kitch’n Dancing into your family’s routine, you can create joyful memories, strengthen your bond with your children, and work towards maintaining a healthy work-life balance for work-at-home mum’s productivity.

So, gather your children together, head to the kitchen, play some tunes, and dance and sing your family’s way into health and wellbeing 🙂