{"id":254,"date":"2021-02-03T14:26:56","date_gmt":"2021-02-03T19:26:56","guid":{"rendered":"https:\/\/smho-smso.ca\/emhcsecondary\/?page_id=254"},"modified":"2022-01-18T13:56:45","modified_gmt":"2022-01-18T18:56:45","slug":"deep-belly-breathing","status":"publish","type":"page","link":"https:\/\/smho-smso.ca\/emhcsecondary\/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>Provide context for the practice (see \u201cEvidence\u201d section).<br \/>\nFor each practice, ask students to stand\/sit with their backs straight and keep their shoulders and heads relaxed as they gaze forward, or they can close their eyes if they feel comfortable doing that.<\/p>\n<table style=\"width: 100%\">\n<tbody>\n<tr>\n<td style=\"width: 38.961%\">Deep\u00a0belly\u00a0breathing<\/td>\n<td style=\"width: 58.961%\">\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 style=\"width: 38.961%\">Hot\u00a0chocolate<\/td>\n<td style=\"width: 58.961%\">\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 style=\"width: 38.961%\">Breathing\u00a0kindness<\/td>\n<td style=\"width: 58.961%\">\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<p>These practices should be practised regularly and can be done anywhere.<\/p>\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><a href=\"https:\/\/smho-smso.ca\/blog\/online-resources\/mental-health-literacy-and-anxiety-management-social-media-bundles\/#breathing-exercises\" target=\"_blank\" rel=\"noopener\">Mental Health Literacy and Anxiety Management Social Media Bundles: Breathing exercises<\/a><\/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'><p>Have students choose a focus word to silently repeat with each breath (Yahweh, Maranatha, peace, love).<\/p>\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 are an effective tool to help students regulate emotions (Metz et al., 2013). Specifically, Embry &amp; Biglan (2008) state that when practising nasal breathing (i.e. breathing in through the nose and out through the mouth) cognitive function is improved, while feelings of panic, anxiety, and hostility are reduced. Interventions that decrease physiological arousal, so the emotion and anxiety students feel becomes less intense, help students to refocus their attention on learning (Gregoski et al., 2011).<\/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>Embry, D. D., &amp; Biglan, A. (2008). Evidence-based kernels: fundamental units of behavioral influence. <em>Clinical child and family psychology review, 11<\/em>(3), 75\u2013113. doi:10.1007\/s10567-008-0036-x<\/p>\n<p>Gregoski, M. J., Barnes, V. A., Tingen, M. S., Harshfield, G. A., &amp; Treiber, F. A. (2011). Breathing Awareness Meditation and Life Skills Training Programs Influence Upon Ambulatory Blood Pressure and Sodium Excretion Among African American Adolescents. <em>Journal of Adolescent Health, 48<\/em>(1), 59-64. doi:10.1016\/j.jadohealth.2010.05.019<\/p>\n<p>Metz, S. M., Frank, J. L., Reibel, D., Cantrell, T., Sanders, R., &amp; Broderick, P. C. (2013). The Effectiveness of the Learning to BREATHE Program on Adolescent Emotion Regulation. <em>Research in Human Development, 10<\/em>(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 practising deep breathing<\/p>\n","protected":false},"author":2,"featured_media":665,"parent":149,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"practice-template.php","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[29,37,17,55,41,43],"tags":[],"class_list":["post-254","page","type-page","status-publish","has-post-thumbnail","hentry","category-daily","category-no-materials-needed","category-promote","category-stress-management-and-coping","category-use-outside","category-virtual-option"],"acf":[],"_links":{"self":[{"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages\/254","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/comments?post=254"}],"version-history":[{"count":8,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages\/254\/revisions"}],"predecessor-version":[{"id":1238,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages\/254\/revisions\/1238"}],"up":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages\/149"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/media\/665"}],"wp:attachment":[{"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/media?parent=254"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/categories?post=254"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/tags?post=254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}