Today is going to be all about the belly breath.
We're going to be practicing with it.
You might be thinking,
Why do we need to breathe with our belly?
Well,
If we are,
Our heart rate is beating,
We're feeling a little anxious,
Maybe we're nervous about something,
Really taking some nice deep slow breaths into our belly,
Help us to regulate that system.
And then that system,
Big words here,
Sympathetic nervous system and parasympathetic nervous system.
The sympathetic nervous system is the one that's got us all hyped up.
And then the parasympathetic nervous system is what brings us to some more relaxation.
So we want to access that relaxation today.
So,
What we'll do is first maybe if you need to pause this even,
Go get a stuffy,
Your favorite one,
Maybe a small pillow,
One that can fit right on top of your belly if you're laying down.
Maybe something else that that's your favorite too,
Maybe a small blanket or something.
And once you've got that,
Go ahead and get comfortable,
Lay down,
Belly up in the air,
Your legs are out nice and wide,
Your belly is up and your arms are just by your side.
So now your stuffy or your blanket or your pillow is also right by you,
Right?
Maybe it's in your hand.
And so real quick,
Once you're comfortable laying on the ground,
Go ahead and take a couple big deep breaths in through your nose if it's comfortable.
And out.
Yes,
Maybe through your mouth.
Okay,
So breathe in and out through your mouth.
One more in through your nose,
Out through your mouth.
This time into your nose and out through your nose,
In through your nose,
And out through your nose,
In through your nose through your nose.
This time in through your nose take that air all the way down into your belly and then out.
Okay now just take a couple of breaths so we just got that breath into your belly maybe you did that the whole time which is super cool and maybe you just found out so we cut some breaths we figured out how we're gonna take those deep breaths which is really great.
Now that stuffy that pillow that blanket just put that right on your belly maybe if you need an adult to help totally cool.
Let's just get laid down get it right on our belly just kind of like right near your belly button maybe right below your belly button but kind of on your belly but that's like a little target right and just put it X marks this spot that's your belly button and so once you got up there now get comfortable again and breathe in through your nose sitting that air all the way down to your belly kind of like a balloon as it rises and then breathe it all out bringing the belly button down down down getting all the air out.
Does your stuffy stay on?
Let's try it one more time let's see if we can keep our brand up on our belly.
We really want to focus on slow and steady breathing.
All right so you can keep practicing while I'm talking this next part out we want to try to go in and out so slow and steady that our stuffy stays on there and if he does fall it's totally okay right he's helping you your sheep is helping you to learn the belly breath and they you know whatever they are they can just get right back on top right on your belly and in and out.
So go ahead and take another couple practice breaths and then we're gonna do eight all together.
So again just kind of take a couple extra in and nice and slow out beautiful now when you're ready I'm gonna go ahead and get it get us ready to take eight deep breaths like that keeping our stuffy on our belly length.
Alright so here we go ready set breathe in through your nose and out through your nose or mouth if that's comfortable and in through your nose and out keeping that stuffy on there in through your nose and out in.
The stuffy goes up and out and the stuffy goes down in and out in and out.
Last one here breathe in as the stuffy goes in nice and slow and out nice and slow as slow as you can.
Awesome now you can breathe regular maybe get your stuffy a nice big hug breathe normal like whatever is natural for you and whenever you're ready you can sit up ask the nearest adult what's next for you today maybe you already know you know what to do and you can always come back to this anytime that you need to relax a little you can always get your friends stuffy bring it on over X marks the spot on your belly button and just you're gonna take them on a little ride up and down it'll relax your stuffy too.
Alright well have a good one I hope you have a great rest of your day.
