Life can feel hard. Perhaps we are experiencing frequent changes and disappointments. Or our workload and to-do list never seem to end. Maybe we feel challenged by a situation or person.
When things feel beyond our control, it can be difficult to navigate our emotions and understand what we need in the moment.
Taking a deep breath can help. Deep breathing is an effective tool to regulate our emotions. When we observe and slow our breathing, especially when we feel overwhelmed, anxious, or stressed, our body sends messages to our brain to calm down and relax.
In today’s Wellness Wednesday, we try a deep breathing strategy.
Try this:
As a class, group or family:
· Try the “5 Finger Breathing” activity:
o Hold your hand in front of you and spread your fingers out wide.
o Using a finger from your other hand, trace your hand starting at your thumb.
o When you trace UP a finger, breathe in deeply through your nose. When you trace DOWN a finger, breathe out slowly through your mouth.
o Repeat for all your fingers.
o Continue tracing and breathing until you feel calm in your mind, body, and heart.
· NOTE: Breathing exercises, like any other skill, take practise. It is common to have trouble holding your attention on your breath at first. With practise, this becomes easier.
Ask yourself, there is no wrong answer:
How could a deep breathing strategy work in your life?
Are there times that taking a breath may help you calm down?
Connecting to our faith:
“Then the LORD God formed man of dust from the ground and breathed into his nostrils the breath of life; and man became a living being.” (Genesis 2:7)
On the day that God created us, He took a deep breath in and inhaled all His love, joy, happiness, peace, kindness, forgiveness, gratitude and then He exhaled and breathed into us all His love, peace, kindness, forgiveness, and gratitude for ourselves and to be shared with others. Taking time to focus on breath can help students prepare their body and mind reflection and prayer.
Further learning:
· ADULT BOOK: “Ready, Set, Breathe: Practicing Mindfulness with Your Children for Fewer Meltdowns and a More Peaceful Family” by Carla Naumburg
· CHILDREN’S BOOK: “Breathe Like a Bear: 30 Mindful Moments for Kids to Feel Calm and Focused Anytime, Anywhere” by Kira Willey · EDUCATOR RESOURCE: “Breathing Strategies” virtual field trip https://smho-smso.ca/blog/online-resources/stress-management-and-coping-virtual-field-trips-breathing-strategies/ · EDUCATOR RESOURCE: SEL VIDEO Just Breathe · CAREGIVER RESOURCE: “Easy and Fun Mental Health Activities for Home” (1st activity) https://smho-smso.ca/wp-content/uploads/2020/07/EDMH-ParentActivities-FINAL-EN.pdf
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