{"id":721,"date":"2020-05-08T23:42:05","date_gmt":"2020-05-09T03:42:05","guid":{"rendered":"https:\/\/smho-smso.ca\/emhc\/?page_id=721"},"modified":"2021-12-25T15:25:51","modified_gmt":"2021-12-25T20:25:51","slug":"deep-belly-breathing","status":"publish","type":"page","link":"https:\/\/smho-smso.ca\/emhc\/stress-management-and-coping\/deep-breathing\/deep-belly-breathing\/","title":{"rendered":"Deep belly breathing"},"content":{"rendered":"\n<div class='accordion md-accordion' id='accordion0' role='tablist' aria-multiselectable='true'><div class='card'><div class='card-header' role='tab' id='Instructions-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneInstructions-0' aria-expanded='true' aria-controls='collapseOneInstructions-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Instructions<\/h3><\/a><\/div><div id='collapseOneInstructions-0' class='collapse show' role='tabpanel' aria-labelledby='collapseOneInstructions-0' data-parent='#accordion0'><div class='card-body'><p>Select a breathing practice that appeals\u00a0to your group of\u00a0students\u00a0and your comfort level.\u00a0 For each practice,\u00a0stand\/sit with your back\u00a0straight and keep your\u00a0shoulders\u00a0and head relaxed as\u00a0you gaze forward.<\/p>\n<table>\n<tbody>\n<tr>\n<td>Deep\u00a0belly\u00a0breathing<\/td>\n<td>\n<ul>\n<li>Place your hands flat on your stomach. Or pay attention to your stomach.<\/li>\n<li>As\u00a0you breathe deeply\u00a0in\u00a0through your nose,\u00a0send this\u00a0breath all the way to your\u00a0stomach.<\/li>\n<li>Feel your\u00a0stomach expand and your hands\u00a0move out.<\/li>\n<li>Breathe out.\u00a0Feel your\u00a0stomach contract and your hands\u00a0move in.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td>Hot\u00a0chocolate<\/td>\n<td>\n<ul>\n<li>Place your hands\u00a0together as\u00a0if there is\u00a0a cup of hot chocolate between them.<\/li>\n<li>As\u00a0you breathe in,\u00a0pretend to\u00a0smell the hot chocolate.<\/li>\n<li>As\u00a0you breathe out,\u00a0pretend to blow on the\u00a0steam.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td>Breathing\u00a0kindness<\/td>\n<td>\n<ul>\n<li>As\u00a0you breathe in \u2013 breathe in kindness.\u00a0Send this\u00a0kindness\u00a0to the centre of your body.<\/li>\n<li>As\u00a0you breathe out \u2013 breathe out negativity.\u00a0Send this\u00a0breath out and away from you.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Supplementary-resources-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneSupplementary-resources-0' aria-expanded='false' aria-controls='collapseOneSupplementary-resources-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Supplementary resources<\/h3><\/a><\/div><div id='collapseOneSupplementary-resources-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneSupplementary-resources-0' data-parent='#accordion0'><div class='card-body'><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium\" src=\"https:\/\/smho-smso.ca\/wp-content\/uploads\/2020\/06\/Four-square-breathing-EN.gif\" alt=\"four square breathing\" width=\"1200\" height=\"675\" \/><\/p>\n<p>Four square breathing:<\/p>\n<ol>\n<li>breathe in<\/li>\n<li>hold<\/li>\n<li>breathe out<\/li>\n<li>hold<\/li>\n<\/ol>\n<p><iframe loading=\"lazy\" title=\"Circular breathing\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/boT7p5kw-MQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Adaptations-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneAdaptations-0' aria-expanded='false' aria-controls='collapseOneAdaptations-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Adaptations<\/h3><\/a><\/div><div id='collapseOneAdaptations-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneAdaptations-0' data-parent='#accordion0'><div class='card-body'><ul>\n<li>Try this\u00a0with\u00a0students\u00a0lying on their backs. Younger\u00a0students\u00a0may find it helpful to put an object on their\u00a0stomach to watch it go up and down as\u00a0they take a deep breath.\u00a0Coach them on the breathing by counting in for\u00a0four\u00a0and then exhaling for\u00a0four.<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Evidence-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneEvidence-0' aria-expanded='false' aria-controls='collapseOneEvidence-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Evidence<\/h3><\/a><\/div><div id='collapseOneEvidence-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneEvidence-0' data-parent='#accordion0'><div class='card-body'><p>Guided breathing exercises\u00a0are an effective tool to help\u00a0students\u00a0regulate emotions\u00a0(Metz et al., 2013). These interventions\u00a0decrease physiological arousal,\u00a0so the emotion and anxiety\u00a0students\u00a0feel becomes\u00a0less\u00a0intense (Gregoski, Barnes, Tingen, Harshfield, &amp; Treiber, 2011), and\u00a0students\u00a0can refocus\u00a0their attention on learning.<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='References-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneReferences-0' aria-expanded='false' aria-controls='collapseOneReferences-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> References<\/h3><\/a><\/div><div id='collapseOneReferences-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneReferences-0' data-parent='#accordion0'><div class='card-body'><p>Gregoski, M. J., Barnes, V. A.,\u00a0Tingen, M.\u00a0S.,\u00a0Harshfield, G. A., &amp;\u00a0Treiber, F. A. (2011). Breathing Awareness\u00a0Meditation and\u00a0LifeSkills\u00a0Training Programs\u00a0Influence Upon Ambulatory Blood Pressure and\u00a0Sodium Excretion Among African American Adolescents.\u00a0<i>Journal of Adolescent Health, 48<\/i>(1), 59-64.\u00a0doi:10.1016\/j.jadohealth.2010.05.019<\/p>\n<p>Metz,\u00a0S. M., Frank, J. L.,\u00a0Reibel, D., Cantrell, T.,\u00a0Sanders, R., &amp; Broderick, P. C. (2013). The Effectiveness\u00a0of the Learning to BREATHE Program on Adolescent Emotion Regulation.\u00a0<i>Research in Human Development, 10<\/i>(3), 252-272. doi:10.1080\/15427609.2013.818488<\/p>\n<\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>To help students develop a deeper mind\/body connection, self-regulation, awareness of emotions, and resiliency by practicing deep breathing<\/p>\n","protected":false},"author":2,"featured_media":1719,"parent":579,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"practice-template.php","meta":{"_acf_changed":false,"footnotes":""},"categories":[24,45,85,47,221,28,87,239],"tags":[],"class_list":["post-721","page","type-page","status-publish","has-post-thumbnail","hentry","category-intermediate","category-junior","category-no-materials-needed","category-primary","category-promote","category-stress-management-and-coping","category-use-outside","category-virtual-option"],"acf":[],"_links":{"self":[{"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages\/721","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/comments?post=721"}],"version-history":[{"count":9,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages\/721\/revisions"}],"predecessor-version":[{"id":3114,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages\/721\/revisions\/3114"}],"up":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/pages\/579"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/media\/1719"}],"wp:attachment":[{"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/media?parent=721"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/categories?post=721"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/smho-smso.ca\/emhc\/wp-json\/wp\/v2\/tags?post=721"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}