Specific types of breathing foster a sense of calm and tranquility. Other types of breath-work create energy and heat in the body. Exploring different types of breathing can help us understand how to utilize the breath to better regulate our emotions during times of stress.
In Sanskrit, “prana” means life energy and “yama” means control. The practice of pranayama involves breathing exercises and patterns that purposely inhale, exhale, and hold the breath in a specific sequence.
CASEL Core Competencies: Self Awareness, Self Regulation
One fairly easy way to settle the mind, feel calm, and get ready to learn is by simply slowing the breath down and then exhaling out more air than you take in.
Science has shown that our vagus nerve, the longest nerve in the body, monitors the organs and feeds information to the central nervous system. It also helps regulate the heartbeat.
When we inhale, the heartbeat speeds up slightly. Every time we exhale, the vagus nerve releases a neurotransmitter substance (called acetylcholine) that travels to the heart and tells it to slow down.
Slowing down the heart lets the body feel calm. Inhaling slowly and then exhaling even more slowly increases the heart variability, which is associated with "lower chronic stress levels, better health, and improved cognition."
Inhale in for the count of 4 (through the nose if possible).
Hold the breath for a count of 7.
Exhale for the count of 8.
Repeat for 1-2 minutes and then allow the breath to return to it's natural state.
Alternately, try taking an inhale for the count of 4 and exhaling for a count of 6. As you gain a comfort level, try extending the both the inhale and exhale, with a longer count on the exhalation.
Slowing down the breath in general, and then exhaling longer than the inhale will help the body feel calmer and better able to concentrate ("Longer Exhalations Are an Easy Way to Hack Your Vagus Nerve", 2022).
Teaching tip: One way to slow down the exhale is make the "shhh" sound. I have found that this also helps quiet the class without you having to say "be quiet."
Similar to the 4-7-8 breathing, this activity aims to bring an awareness to the breath and slow it down, tapping into the parasympathetic nervous system. Also called "box breathing," in Sanskrit, sama vritti pranayama.
Inhale for the count of 4.
Hold at the top of the breath for the count of 4.
Exhale for the count of 4.
Hold at the bottom of the breath for the count of 4.
Repeat for 3-4 rounds and then allow the breath to return to it's natural state.
As with any breathing technique, we want to make sure that we don't get too caught up in doing it right. It is recommended that we practice pranayama twice a day. When we practice during times of calm, we are more comfortable accessing it during times of stress.
Also known as nadi shodhana, this form of pranayama is designed to calm the nervous system by balancing the right and left hemisphere of the brain. It infuses the body with oxygen, reduces stress and anxiousness, balances hormones, fosters metal clarity and an alert mind, and enhances the ability to concentrate. It is a slightly more advanced form of breathing exercise, but is appropriate for most anyone.
Fold the tips of the index and middle fingers inward until they touch the palm at the base of the right thumb. You will alternately use the right thumb to close the right nostril and the right ring and pinky fingers (together) to close the left nostril.
Inhale through the left nostril. Use the right thumb to close the right nostril. Exhale gently, but fully, through the left nostril. Keeping the right nostril closed, inhale through the left nostril and deep into the belly. As you inhale, allow the breath to travel upward along the left side of the body. Pause briefly at the crown of the head.
Exhale through the right nostril. Use the ring and pinky fingers of the right hand to gently close the left nostril and simultaneously release the right nostril. Exhale through the right nostril, surrendering the breath down the right side of the body. Pause gently at the bottom of the exhalation.
Inhale through the right nostril. Keeping the left nostril closed, inhale once again through the right nostril, allowing the breath to travel up the right side of the body.
Exhale through the left nostril. Then again, use the right thumb to close the right nostril as you release the left nostril. Exhale through the left nostril, surrendering the breath back down the left side of the body. Pause gently at the bottom of the exhalation.
After several rounds, allow the body to return to it's natural state of breath. Invite learners to continue to imagine the breath entering and exiting alternating sides for a few more rounds.
It is recommended that this breathing exercise be practiced for 5-10 minutes a day, however learners may need to work their way into that length of time.
Retaining the breath can have triggering consequences for students who have experienced trauma or who have some limiting health factors. It is necessary to always begin any breath work practice by giving students permission to stop or take a break from the practice for any reason.
Some students may encounter strong emotional reactions from experiencing a deep breath in a way that they are not accustomed. Teachers should always be aware of this possibility and have plans in place to provide support when needed.
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