Helpful Hints
Self calming toolkit
Building ways to take care of ourselves has become even more important during the Stay Home, Stay Healthy order, and as our lives change in so many ways. I am building my own self care toolkit, and invite you to find ways to take gentle care of yourself, too.
Three breath practices to regulate your nervous system
Breathe naturally, and pay attention: Take 5 to 10 regular breaths, paying close attention to the sensations of the air moving in and out of your body. Notice how it feels moving in, the temperature and flow of air. Notice how it feels moving out, your belly or rib cage moving. Practice frequently, and remind yourself that paying attention to your breath is a way you are helping yourself stay calm and regulated.
Box breath: This technique works well when you are stressed and agitated. Take a slow breath in, counting to four. Hold that breath to a count of four. Breathe out slowly to a count of four. Wait to breathe in again to a count of four. I picture a box in my mind, in breath up the left side, hold across the top, out breath down the right side, hold across the bottom. After a few box breaths the nervous system calms down, and the thinking brain can decide what to do next.
Sigh out loud: Take a long, slow, in breath and sigh when you let it go "ahhhhhhhhh". I do this one with my hand on my heart.
Three movement practices to regulate your nervous system
Make a fist: Notice your hands and how they are feeling. Slowly grip into tight fists for a count of 10. Relax, and notice any differences in how your hands feel. Repeat a few times, breathing deeply.
Lay on the floor: Lay down on a rug or yoga mat. Your hands can be at your sides, or noticing your breath as they rest on your stomach. You can experiment with putting your legs up the wall and hands resting on the floor above your head, if that is comfortable. Add a weighted blanket or cushion, if that feels soothing to you.
Smile: Hold a pencil between your teeth, or look at something that makes you smile naturally. Even brief smiles change the state of mind and can be calming.
Tips for taking Brain Breaks
Talk together about brain breaks before you need one. Brainstorm ideas with your child (“What helps you calm down, or makes you feel better when you are frustrated?”). Plan for some ways that you can calm and soothe yourself, too.
Research shows that going outside is one of the best ways to restore focus, concentration and calm. Even just stepping outside the front door helps!
Move your body! Dance to a favorite song, try yoga, (this one is Spider Man themed) or anything that is fun and gets your body moving.
Try out ways of activating the senses, for example find 5 things you can see that are purple, 4 things you can hear, 3 things that have texture, 2 things that you can smell, 1 thing you can taste. Having something to eat or drink, cuddling a soft stuffed animal, or using some scented lotion might be what’s needed.
Mindful breathing calms the nervous system and gives the brain a boost of oxygen. This one minute breathing exercise is a good one to try. Responsive Classroom shared a Mindfulness moment exercise Strong as the Wind.
Surfing the web, checking email, and playing video games are generally not restorative for a short break. It’s best to avoid these when taking a brain break.
Set a timer, a break is short and restorative, not a way to avoid work. Between 1 and 5 minutes should be enough. Put your child in charge of the timer, they can learn to self manage breaks!