Many of us are looking for ways to help our kids (and ourselves) feel some sense of balance in this unstable world.
We all walk around with the most effective tool for relieving anxiety… Our breath!
Here is a breath you can use when you need to calm down. Practice it yourself first and then teach it to your kids.
4 - 7 - 8 breathing
The 4-7-8 breathing pattern was studied and pioneered by Harvard-trained, Doctor Andrew Weill.
Although there is more research to be done, word of mouth has spread this method far and wide.
Benefits of 4 - 7 - 8
Reduces anxiety
Encourages rest and relaxation
Creates calm mood
Helps to control impulses and reactive behavior
This technique can be a game changer for school age kids. Knowing effective breathing techniques and using them in stressful situations can be empowering for children.
You can’t be there to protect them from bullies, injustices and stress at school. But you CAN prepare them by teaching them how to protect themselves!
Why 4 - 7 - 8?
The actual exact seconds don’t matter so much : don't try to hold your breath longer than is comfortable.
The main thing is breathing in rhythm and having a longer exhale than inhale.
This deprives the body of oxygen which triggers the rest and digest process.
When the body is stressed it naturally breathes faster to take in more and more oxygen. More oxygen means faster response time when the body needs to run away from danger.
If we are feeling agitated and want the body to relax - we can remind our brains that things are OK and we can relax.
Breathing in this way acts on the nervous system immediately.
Your body responds to this pattern by relaxing and moving into a more restful state.
It’s a simple change in the levels of oxygen the brain receives.
How to do it
Woosh all the air from your lungs in a big sigh
Inhale through the nose - 1 2 3 4
Hold your breath and count - 1 2 3 4 5 6 7
Exhale (with force) through the mouth like you are blowing - 1 2 3 4 5 6 7 8
Repeat
That’s all you have to do! Just like that you can transition yourself (or your child) from a state of stress and agitation to calm and relaxed. Did you know you have that kind of power?
For more breathing techniques and relaxation practices - explore The LooM.
Written by Maeby Lopez, Licensed Mental Health Counselor (LMHC) and Professional Organizer
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