{"id":567,"date":"2020-07-22T22:26:31","date_gmt":"2020-07-23T02:26:31","guid":{"rendered":"https:\/\/smho-smso.ca\/fw\/?page_id=567"},"modified":"2021-12-30T14:07:25","modified_gmt":"2021-12-30T19:07:25","slug":"deep-belly-breathing","status":"publish","type":"page","link":"https:\/\/smho-smso.ca\/fw\/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 <span class=\"TrackChangeTextInsertion TrackedChange BCX0 SCXW150488212\"><span class=\"TextRun BCX0 SCXW150488212\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"none\"><span class=\"NormalTextRun BCX0 SCXW150488212\">or pay attention to your stomach<\/span><\/span><\/span><span class=\"TextRun BCX0 SCXW150488212\" lang=\"EN-CA\" xml:lang=\"EN-CA\" data-contrast=\"none\"><span class=\"NormalTextRun BCX0 SCXW150488212\">.<\/span><\/span><\/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\" width=\"1200\" height=\"675\" alt=\"Four Square Breathing - see instructions below\" \/><\/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>Encourage students to inhale and think of God\u2019s love for them, and when they exhale, think about the people around them that they will share that love with.<\/li>\n<li>Try this with students lying on their backs. Younger students may find it helpful to put an object on their stomach to watch it go up and down as they take a deep breath. Coach them on the breathing by counting in for four and then exhaling for four.<\/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 are an effective tool to help students regulate emotions (Metz et al., 2013). These interventions decrease physiological arousal, so the emotion and anxiety students feel becomes less intense (Gregoski, Barnes, Tingen, Harshfield, &amp; Treiber, 2011), and students can refocus their 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., Tingen, M. S., Harshfield, G. A., &amp; Treiber, F. A. (2011). Breathing Awareness Meditation and LifeSkills 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 class='card'><div class='card-header' role='tab' id='Catholic-connection-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneCatholic-connection-0' aria-expanded='false' aria-controls='collapseOneCatholic-connection-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Catholic connection<\/h3><\/a><\/div><div id='collapseOneCatholic-connection-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneCatholic-connection-0' data-parent='#accordion0'><div class='card-body'><p>\u2018Then the LORD God formed man of dust from the ground and breathed into his nostrils the breath of life; and man became a living being.\u2019 (Genesis 2:7)<\/p>\n<p>On the day that God created us, He took a deep breath in and inhaled all His love, joy, happiness, peace, kindness, forgiveness, gratitude and then He exhaled and breathed into us all His love, peace, kindness, forgiveness, and gratitude for ourselves and to be shared with others. Taking time to focus on breath can help students prepare their body and mind reflection and prayer.<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Catholic-graduation-expectations-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneCatholic-graduation-expectations-0' aria-expanded='false' aria-controls='collapseOneCatholic-graduation-expectations-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Catholic graduation expectations<\/h3><\/a><\/div><div id='collapseOneCatholic-graduation-expectations-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneCatholic-graduation-expectations-0' data-parent='#accordion0'><div class='card-body'><p>(3a) A reflective, creative and holistic thinker\u00a0who recognizes there is more grace in our world than sin and that hope is essential in facing all challenges.<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Kindergarten-four-frames-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneKindergarten-four-frames-0' aria-expanded='false' aria-controls='collapseOneKindergarten-four-frames-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Kindergarten four frames<\/h3><\/a><\/div><div id='collapseOneKindergarten-four-frames-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneKindergarten-four-frames-0' data-parent='#accordion0'><div class='card-body'><p>Self-regulation and well-being:\u00a0to regulate emotions, adapt to distractions, and assess consequences of actions in a way that enables engagement in learning<\/p>\n<\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>To help students develop a mind\/body connection, self-regulation, awareness of emotions, and resiliency by practising deep breathing<\/p>\n","protected":false},"author":2,"featured_media":1988,"parent":240,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"practice-template.php","meta":{"_acf_changed":false,"footnotes":""},"categories":[34,38,50,42,130,88,58,224],"tags":[],"class_list":["post-567","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\/fw\/wp-json\/wp\/v2\/pages\/567","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/smho-smso.ca\/fw\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/smho-smso.ca\/fw\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/fw\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/fw\/wp-json\/wp\/v2\/comments?post=567"}],"version-history":[{"count":9,"href":"https:\/\/smho-smso.ca\/fw\/wp-json\/wp\/v2\/pages\/567\/revisions"}],"predecessor-version":[{"id":2927,"href":"https:\/\/smho-smso.ca\/fw\/wp-json\/wp\/v2\/pages\/567\/revisions\/2927"}],"up":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/fw\/wp-json\/wp\/v2\/pages\/240"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/fw\/wp-json\/wp\/v2\/media\/1988"}],"wp:attachment":[{"href":"https:\/\/smho-smso.ca\/fw\/wp-json\/wp\/v2\/media?parent=567"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/smho-smso.ca\/fw\/wp-json\/wp\/v2\/categories?post=567"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/smho-smso.ca\/fw\/wp-json\/wp\/v2\/tags?post=567"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}