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Focusing on the breath for just a few minutes can have a profoundly powerful effect on one’s emotional regulation of both body and mind.

This simple exercise can be used discretely at any time by pupils or staff.

Encourage students to breathe calmly, softly, and deeply.

It is essential to focus on exhaling.

The more you practice, the more helpful it is when you need it.

 

Script:

• Thinking about breathing is a great way to balance our minds and bodies. It’s incredible how just a 90-second reset can make a significant difference.
• It can also be helpful to do a quick body check, relax your shoulders, and feel grounded with your feet on the floor, focusing on relaxation, even if it’s just for a moment.
• You should feel your belly rise and your lower ribs widen as you breathe in.
• Take a soft, gentle breath and a slow, relaxed breath out. 
• A nice technique to support us with this is hand breathing.
• You can trace up and down the digits of your hand by breathing in as you go up a digit and breathing out as you go down.
• Do it at your own time, at your own pace, just taking that moment to focus on the breath. 
• You can use this at any time of the day, even under the table in a classroom or at work, to help you regain your balance.
• The more you practice it, the more helpful it will be when you need it.

 

 

 

Download Hand Breathing Poster

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