January 12th, 2021

Week of 1/11

Whether you're feeling anxious about returning to school, stressed about the unrest in our country, or just need a break from your long day, here are some breathing techniques to help you take a deep breath and relax. Use them anytime and anywhere.
SNAKE BREATH
Breathe in, pause briefly, then breathe out slowly while you make a hissing sound for as long as you can.

USING YOUR HAND TO TAKE A DEEP BREATH AKA MOUNTAIN BREATHING
Put up one hand, palm facing out and fingers spread apart. Place the index finger of your other hand at the base of your thumb and breathe in while you move your finger up one side of your thumb. Move your finger down the other side of your thumb and breathe out. Do the same thing with the remaining four fingers, and take deep breaths in and out as you move your finger. After you’ve reached the second side of your pinky finger, you’ll have done 5 complete deep breaths.
You can also do this with a close friend or trusted adult. Have them spread their hand out and use your finger to trace their hand and do deep breaths. Or do the opposite: spread your hand out and have them use their finger and trace yours. You can do deep breaths together!

COUNT TO  10 

• Breathe in ONE
• exhale TWO
• Inhale THREE
• Exhale FOUR
• Inhale FIVE
• Exhale SIX
• Inhale SEVEN
• Exhale EIGHT
• Inhale NINE
• Exhale TEN

​
SQUARE BREATHING
Start at the bottom right of the square
Breathe in for four counts as you trace the first side of the square
Hold your breath for four counts as you trace the second side of the square
Breathe out for four counts as you trace the third side of the square
Hold your breath for four counts as you trace the final side of the square
You just completed one deep breath!