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Easy Breathing Exercises to Support You and Your Child's Wellbeing.

Easy Breathing Exercises

We've teamed up with Psychology Associates to bring you four tips on easy breathing to help you and your child's wellbeing.

Taking a few minutes to practice mindful breathing several times a day is proven to help relax your body and calm your mind, helping to reduce stress levels. These exercises are also useful methods of self-regulation, which is the way we manage our behaviours, emotions and our thoughts – particularly those emotions that can become disruptive. When we self-regulate, we can deal with stresses efficiently and effectively and we return to being calmly focussed and alert.

Choose a place where you can sit upright and comfortably, relaxing the spine and allowing your seat to support you as you sink your weight into it.

The following easy breathing exercises are simple methods to help you to take a moment to pause and concentrate on your breathing.

 

Exercise 1: Mindful Breathing Using a Mantra

•Close your eyes, and as you breathe in, say "inhale calm" (3 syllables) to yourself. Try not to force this.
 
•As you breathe out, say "exhale relax" (4 syllables), and continue this for several minutes. Try to relax your body and sink your weight into your seat on each exhale.
 
•This breathing practice is based on the fact that inhalation is related to your sympathetic nervous system and the fight/flight response. Exhalation is related to your parasympathetic nervous system (rest and digest response). By extending your exhalation, you move away from the flight response, which in turn helps to calm your nervous system.
 

Exercise 2: Belly Breathing

1. As you inhale, try to soften and allow your belly and pelvic floor to expand with the breath.
 
2. As you exhale, your pelvic floor and abdominal muscles will gently recoil together in order to release the air.
 

Breathe in through your nose, and when you exhale, try to pretend you are breathing out of a straw. This will help to slow down and even out your exhalation, which may help you get a better sense of the contraction of the pelvic floor and belly.

 

Try to add rib expansion.

Once you are comfortable practicing Belly Breathing, imagine a balloon gently and evenly inflating in your rib cage with every inhalation. Then, imagine the balloon softly deflating as you exhale.

 
 
 

Exercise 3: Breathing Using a Square

 
 
 
  1. Imagine a square, and starting at the bottom left corner, inhale and follow the arrow to the top left.
  2. At the end of the in breath, pause, and follow the arrow to the top right. From there, exhale as you follow the arrow downwards to the bottom right corner.  At the end of the out breath, pause again, and follow the arrow to the bottom left corner. Repeat this a few times.
  3. This breathing exercise can be adapted to suit you, and so if the pauses feel uncomfortable, replace the square with a rectangle to reduce them. 

 

Exercise 4: Alternate Nostril Breathing

 

•The aim of this breathing exercise is to inhale through one nostril and exhale through the other, using your thumb and little finger to alternately close off the nostril.
 
•Use your thumb to close off your right nostril and breathe in through your left nostril. Then, remove your thumb to open the right nostril and use your little finger to closeyour left nostril. Breathe out through the right nostril.
 
•Now, inhale through the right nostril and out through the left, and repeat this several times.

 

For local relaxing wellbeing Arts and Crafts classes, find your nearest Creation Station leader. Thank you to Psychology Associates for these great easy breathing exercises.

For more details about Psychology Associates click here.

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Absolutely love these classes. I was first introduced to these from another baby group leader, I wanted to take my little boy to some different groups. When we were allowed to go, we went to the baby groups in Westhoughton. It was a very warm welcome that made us feel so comfortable in a new group. Everything was explained fully on what we had to do in the groups, even providing protective clothing for the clothes for my little boy. After this, I have gotten to know the group leader a little and now started to join in monthly arts and crafts zoom meetings with other ladies who enjoy this. I never thought I would start a hobby doing this but I LOVE IT! I’ve now made 2 things and am waiting for the March class to make more. It’s something to take my mind away for a few hours and do some creating. I was always so interested in arts and crafts when I was young but now this has got my mind buzzing. Thank you for your groups and lovely leaders! It’s been brilliant doing these groups in lockdown!

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We held a joint online arty party for my 6 year old daughter and her friend today and it was brilliant. Nicola Gillaspy was really helpful in organising the event and sent out everything we needed ahead of time, and was an absolutely brilliant party host. All the girls were engaged and made some lovely crafts, and it was lovely to see them all laughing and having fun together, in spite of the lockdown. Thanks Nicola - highly recommend her parties ☺️

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My kids love The Creation Station…

My kids love The Creation Station classes. They are always well run and really engaging. This session was on zoom and the joining info was really helpful and meant the session ran really smoothly. Would definitely recommend.

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