Deep Breathing
You might be wondering "why breathing? We do this everyday?" Well, it turns out that because breathing it the very first thing our brain has been programmed to do when we are born, it is the most basic function we can consciously control - in other words we can control it through choice - and as the most basic, is the first thing we must work on. It’s a bit like thinking about a building. If the building is strong by the foundations underneath are wobbly, the building won’t stay up, strong and safe. Our breathing is like the foundation. It is the starting point that helps provide us with strength from which to build on further.
This is why deep breathing is the very first technique to try when we are working to prevent or reduce feelings of anxiety. It takes a bit of practice getting used to this particular way of breathing, but you get the hang of it you will hopefully notice the positive effects on your body and the way you feel. |
Watch the Class Dojo video on mindful breathing and talk about it with your friends and family.
The Science behind deep breathing
Recently scientists discovered neurons in the brain which impact on states of arousal, in other words how wound up or calm someone might be. What they found was that slowing breathing down slows or stops the signal in the brain to feel anxious or stressed. If want to read more about this you can find the full article here.
“... if we can slow breathing down, as we can do by deep breathing or slow controlled breaths, the idea would be that these neurons then don’t signal the arousal center, and don’t hyperactivate the brain.”
Recently scientists discovered neurons in the brain which impact on states of arousal, in other words how wound up or calm someone might be. What they found was that slowing breathing down slows or stops the signal in the brain to feel anxious or stressed. If want to read more about this you can find the full article here.
“... if we can slow breathing down, as we can do by deep breathing or slow controlled breaths, the idea would be that these neurons then don’t signal the arousal center, and don’t hyperactivate the brain.”
Practicing deep breathing
Below are a range of videos about deep breathing, which is sometimes called belly breathing, heart breathing, controlled breathing or pranayama. There are a lot of slight variations in how deep breathing is taught but ultimately so long as you are filling up your whole lungs, not just the top bit that makes the top of your chest rise and not just the bottom of your lungs that makes your tummy rise - rather you need to see both happening. Focusing on your heart can help with this. Have a play around with the different techniques and see what feels right for you.
Note: If you feel dizzy at all, it is because you are shallow breathing and only filling the to of your lungs. If this happens. Stop, wait for the dizziness to go away, and then try focusing more on your heart to get both your chest and abdomen rising - you might need an adult to help you to get this just right.
I was taught to lie down on the ground on my back and blow upwards through a bubble wand (with a small opening) to create bubbles. It is important that the wand has a small opening as this means you need to take long slow, gentle breaths outwards with pursed lips to make the bubbles form - this, promotes deep breathing.
There are also some great apps to support deep breathing such as the ones below, so check out your app store. Have a recommendation for the list? Let me know!
Take a look at the exercises, poses and stretches page too, as these all help you to deep breath naturally.
Below are a range of videos about deep breathing, which is sometimes called belly breathing, heart breathing, controlled breathing or pranayama. There are a lot of slight variations in how deep breathing is taught but ultimately so long as you are filling up your whole lungs, not just the top bit that makes the top of your chest rise and not just the bottom of your lungs that makes your tummy rise - rather you need to see both happening. Focusing on your heart can help with this. Have a play around with the different techniques and see what feels right for you.
Note: If you feel dizzy at all, it is because you are shallow breathing and only filling the to of your lungs. If this happens. Stop, wait for the dizziness to go away, and then try focusing more on your heart to get both your chest and abdomen rising - you might need an adult to help you to get this just right.
I was taught to lie down on the ground on my back and blow upwards through a bubble wand (with a small opening) to create bubbles. It is important that the wand has a small opening as this means you need to take long slow, gentle breaths outwards with pursed lips to make the bubbles form - this, promotes deep breathing.
There are also some great apps to support deep breathing such as the ones below, so check out your app store. Have a recommendation for the list? Let me know!
Take a look at the exercises, poses and stretches page too, as these all help you to deep breath naturally.
App
Breathe, think, do Stop, breathe and think Headspace |
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Google store
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iTunes
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