Exhale= breathing out (generally using the nose- when adding a sigh then breath out the

Transcription

1 Inhale= breathing in (use the nose) Exhale= breathing out (generally using the nose- when adding a sigh then breath out the mouth) Except for the Darth Vader all breathing should be quiet, flow in and out easily and encouraged to be notice (tell them to pay attention to what happens to their body when they are breathing). Crocodile Breathing Lay down on stomach side of body. Snap your arms together like a crocodile and fold them so your head can rest on top. Put your legs together like a tail and then let them relax. Start taking quiet deep breaths and notice your belly going up and down. Lie still like a crocodile resting in the sun and keep breathing. Do this for 2 or more minutes. Benefits: This is a great way to practice diaphragmatic (deep belly) breathing because the motion of belly pressing against the ground. Being on the stomach also helps ground us and give a deeper sense of rest. Belly (Diaphragmatic) Breathing Begin this exercise by setting your hands on your stomach, just above your belly button. Pretend there is an empty balloon in your belly. As you breathe in, try to fill that balloon up big. 1

2 This will make your hands move on your tummy. As you breathe out, let all the air blow out of the balloon. This will make your hands go down on your belly. While you are breathing this way, your shoulders should not move up and down. They should set still and be relaxed. Do this pattern 8-10 times, or until you feel calm and relaxed. Benefits: This exercise is useful when one is stressed, hyper, anxious, and before bed. Deep breathing calms anxiety and quiets the mind. Temperature Breathing (Exhaling through a body part) Begin this exercise by sitting in a quiet room, in a position that is comfortable for you. Take your hands and touch your thumb and index finger together. Rest your hands, palms down, on your lap. Close your eyes and try to clear your mind. Slowly breathe in through your nose. As the air moves into your body, feel how it is cold. Now, slowly breathe out through your nose or mouth. As the air moves across your lips, feel how warm it is. As you continue this breathing pattern, notice the tension of your body. What are you stressed about? What is tense? Is the air being blocked by anything? During your next breath in, imagine the cool air drifting to those blocked areas, one at a time. As you breathe out, focus on that air pushing through the blocked area, leaving it clear and relaxed. Benefits: The mind can bring relaxation to tense areas and allow increased circulation to warm and soothe the body. A distracted child can also pull their attention back to their control by noticing the change in temperature in just a few seconds. 2

3 4-7-8 Breathing (Patterned Breathing) Start this exercise by sitting in a quiet space in a comfortable position with your back straight and your feet flat on the floor. Clear your mind and focus on how quiet the room is. During this exercise try to keep the tip of your tongue on the back of your teeth. Count as fast or as slow as you need. Start by letting all of the air out of your mouth. Breathe in through your nose for the count of 4. Hold your breath for the count of 7. Now, blow the air out on an 8 count. On your breath out, try to shh that breath out of your mouth. Do this breathing pattern 4 times. Benefits and Notes: If at first this exercise could make one lightheaded or dizzy, that is normal. As you learn how to control their breath, it will lead to counting slower and relaxing easier. For maximum breath control and relaxation over time, practice this exercise twice a day; you re your child wakes up, and before they go to bed. Nostril Breathing: Pay attention to the air coming in and out of the nostrils (holes of the nose). Calm your body and your breath making sure it is quiet and even (equally coming in a out). Sit in a comfortable position on a pillow or blanket with your back straight. Again notice or pay attention to the air coming in and out your nose (keep your mouth closed). One side will be drawing in more air than the other which we ll call the STRONG SIDE. It s okay if you can t tell which one. Take some time and see if you can imagine which one it is. 3

4 Fold your pointer and middle fingers down so only your thumb and ring finger/pinky are sticking up. It s okay if you hand doesn t go this way easily. We are going to use our thumb to hold in one side of the nose or nostril and the pinky/ring finger to hold the other. We will always keep one side open while the other is closed. Breath in both nostrils and hold down/close the nostril on weak side exhaling out the Strong Side. Breathe in the strong side nostril then hold it closed while breathing out the weak side nostril. Breathe in the weak side nostril, press it closed and breathe out the strong side nostril. We will continue to switch sides after the exhale until you ve done this on each side. Benefits and Notes: This is a difficult practice at first but gets easier as you go. This type of breathing will open up the sinuses, clear the mind and increase focus/concentration. It can be used in public/classroom without holding the nostrils and only focusing on the air coming in and out of the nostrils. A person can notice their breathing while still listening and paying attention to what they are supposed to...it just makes you more mindful. Darth Vader Breathing (Ujjayi or Ocean Breath) + Seated Cat/Cow: Seated Cat/Cow Poses: (used in yoga) Sit on ground with legs crisscrossed and place hands on knees. Inhale while moving the back to a hard straightened position with your jaw jutting out (Seated Cow). Exhale while rounding the back and bringing chin to chest (Seated Cat). Continue moving from Cow to Cat until you have the motion flowing. 4

5 Now add Darth Vader breathing by tightening and breathing out the throat with a noisy/wrapsy breath. You will hear the airy/ocean like breath as you breathe in and out. Do this for 1-2 minutes. Benefits: Ujjayi breathing allows a clearing of the sinuses and really opens up the body. By adding seating cat/cow the body and mind works together and promoting self-direction and a sense of grounding. It will give energy to the body is an a balanced way versus nervous energy that leads to fidgeting. 5