Mindful Breathing Flowers
TAKE A BREATH
Take a breath. Keep Calm. Breathe. When the world sends out it inevitable triggers, they go straight into my nervous system creating mayhem. In the past, I would either retreat into an aggressive silence or fume with enraged frustration, but rarely anything in-between. From the outside, I may look ok (or not!), but there is a storm inside making my stomach ache and my heart hurt. As a parent, regulating this nervous system firestorm has been my biggest mountain to climb, a journey met with so many starts, stops and stumbles. I am not gonna not lie, it’s struggle up Mount Self-Care, and I am trying all kind of things to help me evolve.
During stressful moments, one of the tools I use to calm myself is taking a moment to breathe. A practice called the RAIN Technique can guide me when I am feeling agitated, and keep temper tantrums at bay. You can google RAIN and get a variety of versions of how to use it, but RECOGNIZE, ALLOW, INVESTIGATE AND NURTURE are the four words that guide when I am feeling out of control. Recognize how you are feeling, Allow the feeling to be, Investigate what is going on, and then the most important step, Nurture the feeling, you are ok.
FLOWER BREATHING
Ok, so this craft and these flowers…Sometimes you made need a little help to focus when you are taking a moment to breathe. By using your finger to trace a flower you can help your mind shift focus. I made these cardboard flowers inspired by the upcoming spring season, and think it would be a great project to work on with a child. Also, this is something children can do to help them regulate when their emotions run high. These can stay in the car or on the dinner table to use during stressful moments to get kids and adults to have a moment to relax.
Check out our Instagram page HERE for the Reel showing more.
How is breathwork helpful?
Breathwork is a fun and helpful way to use our breathing to feel better both in our bodies and minds. It involves consciously breathing in and out in different ways, like taking deep breaths or practicing rhythmic breathing. These techniques are often found in yoga, meditation, and therapy, and they can do wonders for our overall well-being!
“Studies have indicated that mindful breathing techniques activate the amygdala (the emotional regulation centre of our brain), reducing negative emotions and stimulating positive changes in mood and cognition. Breathing is one of the most accessible tools to practice mindfulness.”
—From The Science Behind Breathwork, Advocare
Rainbow Breathing Free Printable
Rainbow Breathing
Kids can guide the sun over the rainbow and use it to create mindful breaths. Simply evening out in and out breaths while guiding the sun over the rainbow will help kids calm their nervous system. This would make a lovely addition to a Calm Corner in a classroom or at home.
4-7-8 Breath
If you would like to add some structure to this exercise, try a 4-7-8 breath. This is a wonderful tool for anxiety and can work for both adults and children. This breath pattern can help slow a racing heart and help with stress levels are high.
- Guide the sun from the blue cloud and breathe in and count to 4
- Hold the sun in place by the pink cloud and breathe out count to 7
- Guide the cloud from the pink cloud to the blue and breathe in count to 8
- Repeat 4 or 5 times if it feels comfortable.
“The 4-7-8 breathing technique requires a person to focus on taking long, deep breaths in and out. Rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation.”
From Medical News Today
