Feeling stressed or overwhelmed? Here is a simple strategy that you and your kids can do throughout the day to put some calm into your mind so you can enjoy time together.
Time it takes: 57 seconds…less than one minute!
It is called the 4-7-8 Breath or Relaxing Breath, and is an easy thing to do at your desk, in the car, or before you leave for school.
Step 1:
Put your tongue to the roof of your mouth, behind your front teeth (this activities a calm center in your brain).
Step 2:
Keeping your tongue where it is:
- Breathe in through your nose while counting to 4
- Hold your breath while counting to 7
- Exhale through your mouth (you can make a “whoosh” sound) while counting to 8
- Count as slow or fast as you like, as long as it is steady the whole time. Breathing out longer than you breathe in activates the “brake pedal” side of your nervous system, helping your body take it’s foot off the “gas pedal.”
Step 3:
Repeat 3 times!
This is a great way to set the tone for the day – do it with your child before they get on the bus or before your leave for work. It’s great as a refresh during lunchtime. And it’s a nice way to calm down at the end of the day – on your way home from work or school…or before everyone eats dinner together.
Keep practicing and you’ll have this simple tool available anytime your brain needs to calm and relax!