Breathing Exercises

By consciously increasing our awareness about breathing and by practicing breathing exercises, it is possible to decrease our level of stress, improve our sense well-being and help connect our minds and bodies.

Shape Breathing

There are a lot of different ways to teach students how to take deep breaths. One of my favorite ways is using shapes. It is a great way to help them keep track of their breathing and slow down.

Using your finger, trace the shape, breathing in and out slowly.

example: Square breathing (see diagram on left)
- Start at the bottom right of the square
- Breathe in for four counts as you trace the first side of the square
- Hold your breath for four counts as you trace the second side of the square
- Breathe out for four counts as you trace the third side of the square
- Hold your breath for four counts as you trace the final side of the square
- Repeat as needed.

Belly Breathing

Belly breathing is a useful tool to cope with anxiety and sleeplessness.

We all need time to relax and belly breathing is wonderful for adults too.

Find a stuffed animal or similar toy and a comfortable area. You may wish to listen to some gentle music.
Lie down on your back and place the toy on your belly.
Make the stuffed animal on your belly go up and down by only using deep breaths!
- As you breathe IN your belly is moving UPWARDS and OUTWARDS – so your belly is lifting the stuffed animal up.
- As you breathe OUT your belly moves INWARDS and DOWNWARDS – letting the stuffed animal fall with your belly.

As you get more familiar with the sensation and breathing technique, you may want to try breathing while sitting up or standing (placing your hand on your belly) so that you can use this kind of breathing to calm yourself when feeling anxious or stressed.

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