Breathwork
Breathing techniques may help people enter a more relaxed, stress-free, peaceful state and can be used to calm down, energize or sharpen focus.
How to
- Introduce the activity to the group and tell them its purpose and benefits: to reduce stress and increase relaxation and calmness.
- There’s a variety of techniques you can walk your group through that all share the same goal of helping de-stress. Choose a technique and verbally explain the steps.
Diaphragmatic breathing
- Sit comfortably, with your knees bent and shoulders, head and neck relaxed.
- Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
- Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
- Tighten your stomach muscles, so that your stomach moves back in, as you exhale through pursed lips. The hand on your upper chest should remain as still as possible.
- For more on diaphragmatic breathing, explore the Cleveland Clinic website.
Other breathing techniques
- Box breathing - easy, accessible, can be done anywhere
- Alternate nostril breathing - said to clear energy blockages and bring about inner balance, may sharpen your focus and energy, making you feel not just calm, but also invigorated.
What we like about it
No matter the technique, breathwork is ideal for easing mental and emotional stress in hectic moments to keep the mind and body healthy and anyone can do it!
