Breathing Techniques

Hey everyone! We understand that school and everyday stressors can feel overwhelming at times. It's important to take care of yourself. Try these breathing techniques when you're feeling stressed.

Alternate nostril breathing-Breathe in and out of one nostril at a time while holding the other nostril closed.

Balloon Breathing-Sitting in a comfortable position, place your hands around your mind as if you were about to blow up a balloon.  Take a deep breath in through your nose and, as you slowly exhale through your mouth, start to spread your hands out as if you are blowing up a great, big balloon.  Hold your hand position as you inhale again and then spread your hands further as you exhale.  Once your balloon is as big as it can be, gently sway from side to side as you release your balloon up into the sky.

Bumblebee Breathing-Sitting in a comfortable position, place the tips of your pointer fingers in your ears and close your eyes.  Breathe in through your nose and then hum quietly as you slowly breathe out.

Dr. Andrew Weil's 4-7-8 breathing technique- Inhale for 4 seconds, hold your breath for 7 seconds, then slowly exhale for 8 seconds. Repeat this cycle up to four times.

Shoulder Roll Breathing-Sitting in a comfortable position, take a deep, slow breath in through your nose as you raise your shoulders up towards your ears.  Breathe slowly out of your mouth, lowering your shoulders as you exhale.  Repeat slowly, rolling your shoulders up and down in time with your breath.

Take 5 Breathing-Sitting in a comfortable position, rest one hand in front of you with your fingers outstretched like a star and the pointer of your other hand ready to trace your hand.  Starting at the base of your thumb on the outside of your extended hand, breathe in slowly through your nose as you slide up your pointer finger up to the top of your thumb.  Breathe out slowly and slide your pointer finger down the inside of your thumb.  Breathe in as you slide your finger up the next finger and out as you slide down.  Continue breathing in and out as your trace your whole hand.