Breathe
Breathe
Focus attention on the breath. Imagine a balloon inflating on the in-breath, and deflating on the out-breath.
Belly breathing:
It’s common to fall into the habit of shallow breathing only within your chest. Instead, try belly breathing, which is also known as diaphragmatic breathing. Start by finding a comfortable place to sit down or lie down. Be sure to sit comfortably in a relaxed position. Place one hand on your upper chest and your other hand below your ribcage. Breathe in through your nose; notice your stomach rise as you inhale. The hand on your chest should remain relatively still, as you’re allowing the air to enter your diaphragm as opposed to your chest. Breathe out through your mouth slowly and feel your hand on your stomach fall inward. Repeat this process 3-4 times.
4-8 Breathing:
This breathing practice is a simple way to calm your mind, reduce stress, and help alleviate intense emotions. Begin by closing your eyes and placing your feet flat on the floor. Then, inhale for four counts and exhale for eight counts. By exhaling longer than you’re inhaling, you’re activating your parasympathetic nervous system, which encourages your body to relax and calm down. Repeat this process 5-6 times.
Square Breathing:
Visualisation while breathing can add an extra boost of calm to your breathing practice. Utilising your senses, like vision, can make it easier to unwind. Square breathing is a perfect example of just that—a practice that integrates visualisation. While sitting in a comfortable position, inhale for four seconds; as you inhale, draw the first edge of a square in front of you. Hold your breath for four seconds while drawing the second edge of your square. Exhale for four seconds while drawing the third edge of your square. Finally, rest for four seconds while completing the square in your mind. Repeat this process 3-4 times.
Here are some worksheets and activities you can do:
