Breathe More

March 20, 2018
Ann Torbert

Breathe more

Since stress is here to stay, everyone, (adults and children) needs to develop methods to relax.  Relaxation is needed to lower blood pressure, respiration and pulse rate, as well as release muscle tension, and ease emotional strain.

Deep breathing techniques and exercise help you feel successful and in control.  Try practicing deep breathing once a day and build up to 5-10 minutes a day. 

There are many variations of deep breathing.  They all involve breathing slowly and deeply and can all be done sitting in a chair.  Make this a family activity. 

 

Snake Breath  snake breath

When they are coiled and resting, snakes look around calmly.  When they move, they are slow and smooth. 

  • Sit up tall.  Take a deep breath in, filling up your whole body.
  • Pause and breathe out slowly and smoothly making a hissing sound for as long as you can.
  • Repeat for 3-5 rounds, feeling yourself slow down and become calmer each time.

 

Elephant Breath  elephant breath

Elephants show themselves with their own trunks.  Choose something to show yourself with – sparkles, love, laughter, strength.

 

  • Stand with your feel wide apart.  Link your hands and dangle your arms in front of you like an elephant trunk.
  • Inhale through your nose as you raise your arms high above your head and learn back.
  • Exhale through your mouth as you swing your arms down through your legs.
  • Repeat for 3 rounds.

 

 

Edited from Being Active, Lesson 7 ISU Expanded Food and Nutrition Education Program.

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