Breathe In, Breathe Out Exercise
Breathe In, Breathe Out Exercise
Breathing exercises can promote peace, calm, and an overall sense of well-being.
“Just breathe”...these are words we have probably told ourselves or others a million times. Taking the time to take a few deep breaths actually makes us feel more centered and calm. Deep breaths and concentrating on breathing send oxygen to the brain, which soothes the amygdala and signals your nervous system to calm down.
Breathing is an easy, fun, and free way to create a sense of peace and calmness and can help tremendously during times of struggle, stress, or tension. The biggest challenge is usually just remembering to do it, which is why knowing specific breathing techniques can be helpful.
Be purposeful in your breathing as you move through your day. Consider scheduling a breathing activity before you get out of bed in the morning or during the many transition times in your day. Be mindful during the day to incorporate these strategies to lead to a calmer self.
BODY SCAN
Sometimes, we feel emotion in our body before we can identify it cognitively. Take a few moments in the day to check in with all the parts of your body. From head to toe, think about each part with each breath in and out. How does each part feel? Allow each body part to relax with each breath cycle.
Square Breathing
Square breathing is helpful and easy at any age! Breathe into a count of four, and hold the breath for a count of four. Then, breathe out to a count of four and wait for a count of four before breathing again. Tracing the shape of the square on a piece of paper helps you learn this technique. After you are used to using it, you can practice square breathing by just visualizing a square as you breathe. Often, kids like to draw a square in the air while they breathe to help them stay on track.
Engage as a Family
Download the Breathe In, Breathe Out activity sheet.
Practice the breathing activities together as a family.
Share how you each individually feel after you practice together. Use the Daily Check-in Tool to identify your current feelings.
Is there a part of the day that feels more stressful or tension-filled for you? Which part?
As you think about the week, is there an upcoming time that you think breathing might be important?
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