Lifting weights can do more than change your body. Here is what research suggests about strength training, mood and stress, and where its limits are.

self-care is essential maintenance, not a luxury. Just as you can’t run your car on empty, you can’t run your life that way. As a parent, when you run out of steam, everyone in the family feels it.

And as a parent who’s spent years juggling work deadlines, school drop-offs, soccer practice, and trying to stay healthy, I can tell you firsthand — when you stop pouring from an empty cup, everyone in your family benefits.

Your child is anxious, overwhelmed, melting down, overstimulated, or “off” — And suddenly your stress skyrockets too. It’s not just emotional. It’s physical. Your heart rate jumps. Your shoulders tense. Your patience evaporates. Your brain wants to shut down or speed up. You feel helpless, overwhelmed, or guilty.

Mindful breathing exercises are quick, simple, and you can do them anytime—whether you’re stuck in traffic, pacing the sidelines at soccer practice, or hiding in the bathroom for two minutes of peace.