Just Breathe – Stress Management for Any Age. Anytime. Anywhere.

 We all have stress and anxiety in our lives. This situation holds true for adolescents, children and preschoolers, too. Anything from not getting invited to a birthday party as a preschooler, to keeping track of homework, managing work, school and social schedules, taking tests, driving in traffic or dealing with financial and/or relationship stressors as an adult can cause significant anxiety and stress. Even as adults we struggle with this balance. How do we teach our children to manage these situations when they arise? In my work with students of any age, if they can take away at least one meaningful strategy to help themselves maintain control over their stress and emotions, I consider that a great success because they can apply it to many situations.
One of the most powerful and meaningful tools I have shared with students over the years is that of being aware of their breathing. Short, quick breaths send a message to our brain that there may be danger or stress around and keep us on alert. When we lengthen and slow our breathing, it sends a message to our brain that we are safe and things are OK. The next time you, or your child, are feeling tense, stressed and emotional try the following technique:
Sit with your feet on the floor, which will ground you. Put your hands on your lap, which will release your shoulders. Take a few deep breaths.
Then, inhale to the count of five. Exhale to five. Do this three times.
Next, inhale to the count of five. Hold for three. Exhale to five. Hold for three. Do this three times.
Next, inhale to the count of five. Hold for three. Exhale to eight. Hold for three. Do this three times.
Finally, inhale to the count of five. Exhale to eight. Do this three times.
We often don’t have control over our stressors. However, when we exhale longer than we inhale it signals the Relaxation Response which allows us to relax and release the stress we are feeling, and allows us time to consider our reaction, over which we do have a choice.
If you would like more information about stress and anxiety management, please contact the offices of Dynamic Interventions at 661-257-1254 or at www.dynamicinterventions.com.