So, continuing to focus on your breathing, just noticing the breath coming in, down into the diaphragm and then moving back out. So how do we do it? Soothing rhythm breathing also helps us to self-regulate by stimulating the vagus nerve and it increases our heartrate variability which is a really good marker of our body’s ability to respond effectively to stress. Put your feet on the floor, open your chest and put your shoulders back. What you will usually find is that your breathing is slightly slower and deeper than normal. This means sending the air to our bellies while bypassing our lungs. There are a number of breathing exercises but I want to introduce a basic soothing rhythm breathing technique that I was taught during some compassion training. So I am going to be counting you in and out and then you can rest for a while afterwards, just breathing at your own rhythm.So breathing in for a count of 1, 2, breathing out 1, 2, breathing in 1, 2, 3, breathing out 1, 2, 3, breathing in 1, 2, 3, 4, breathing out 1, 2, 3, 4, breathing in 1, 2, 3, 4, breathing out 1, 2, 3, 4, breathing in 1, 2, 3, 4, breathing out 1, 2, 3, 4, breathing in 1, 2, 3, 4, breathing out 1, 2, 3, 4, breathing in 1, 2, 3, 4, breathing out 1, 2, 3, 4, breathing in 1, 2, 3, 4, breathing out 1, 2, 3, 4, breathing in 1, 2, 3, 4, breathing out 1, 2, 3, 4, breathing in 1, 2, 3, 4, breathing out 1, 2, 3, 4, breathing in 1, 2, 3, 4, breathing out 1, 2, 3, 4. It’s also useful that once you get your flow you stick to the same rate throughout your practices. Okay so we now know that learning to breathe can be helpful in switching us from the fight or flight mode to allow us to regulate our difficult emotions which enables us to feel safe and soothed. Soothing Rhythm Breathing relieves stress and anxiety by slowing the body and mind down. I have worked in mental health for a number of years and always taught my clients to use their breath to ground themselves in the present moment or to aid relaxation. SOOTHING-RHYTHM BREATHING This simple breathing exercise is an effective way to reduce stress or anxiety and increase feelings of calm, peacefulness and safeness. Diaphragmatic breathing activates the parasympathetic nervous system, promoting relaxation, and is an excellent first-line soothing or grounding technique. Try to ensure that the breaths in and out are smooth and even. It’s also useful that once you get your flow you stick to the same rate throughout your practices. Relaxed Breathing is an information sheet with clear instructions for carrying out diaphragmatic (relaxed) breathing.
Take a seat in an upright position. I’m a Child, Adolescent and Family Psychotherapist, and I’m a yoga and mindfulness teacher. To arrange this or find out more please use my short contact form to get in touch.Alder Tree Therapy House, Mere Lane, Doncaster, England, DN3 2DG, United Kingdom Jane is a Yoga and Meditation Teacher, and a Psychodynamic Psychotherapist with Children, Young People and Families. Last time, breathing in 1, 2, 3, 4, breathing out 1, 2, 3, 4. Regular practice brings about increased health and better emotional regulation. You can rest your hands in your lap.We are going to be really slowing the breath down to about five breaths a minute. And all the while feeling connected to the ground and the earth below. There are other breathing exercises where you can just allow the breath to be as it is, but this technique is about discovering a breathing rhythm that is supportive and calming for you.
Further information can be found at: Kirby JN, Doty JR, Petrocchi N and Gilbert P (2017) The Current and Future Role of Heart Rate Variability for Assessing and Training Compassion. They will be directly responding to what is coming out of out the ‘HAY Today’ check in survey so your main concerns week by week, as well as offering more specific presentations for targeted staff groups, for example social workers.
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