Hello everyone.
Today I'm going to talk to you about a special kind of breathing that you can do any time that you need to.
Maybe sometimes like me you feel a little bit grumpy or a little bit upset or even a little bit angry and it's okay to feel all those things.
Those are quite normal things but I'm going to teach you how to do a special kind of rainbow breathing that will help you when you feel some of those feelings.
And it's as easy as thinking about a rainbow and using our breath to calm ourselves down or to make ourselves feel better.
Now I wonder if you can imagine a rainbow.
Perhaps you already have a picture of a rainbow.
Perhaps it's something that you could do after you've listened to this.
You could draw your own rainbow so that you'll have it for next time.
But right now I want you to imagine that you have a picture or you can see a real rainbow in front of you.
I want you to really notice how the rainbow starts at the bottom and goes up in a big curve right to the top and then over and back down the other side.
And that's what we're going to use to help us to do our special breathing for when we're feeling a little bit grumpy or upset or angry.
But before we do the rainbow breathing let's have a little practice of our breath.
We all breathe all the time without even thinking about it.
So what I want you to do first of all is to pretend that you're sniffing a beautiful flower but quite gently.
So very gently breathe in,
Sniff through your nose.
When you come to breathe out I want you to very gently hold out your hand and pretend that you're blowing out one birthday candle.
So we'll take a big breath in through our nose.
Smell the flower and then blow gently to let our breath out.
And it's as easy as that.
So we'll practice now doing our breathing using the rainbow.
So what I want you to do is when you take your big breath in to sniff the flower I want you to imagine that you're travelling from the bottom of the rainbow right to the very top as you take your breath in and then as you breathe out you're blowing out your breath right down to the bottom of the other side.
And we'll do it through the colours of the rainbow.
So let's make a start.
So are we on the red colour and we're going to take a deep breath in,
Sniff that flower right to the top of the rainbow and then blow out gently all the way down to the bottom.
And then we're going to do the orange colour of the rainbow.
So ready with your deep breath,
Remember to sniff the flower,
Deep breath and travel right to the top of the orange colour of the rainbow.
Gently blow that breath out all the way down to the bottom.
Well done.
Now we're going to do the yellow colour.
So ready with your deep breath,
Deep breath in all the way to the top of the yellow arc and then blowing gently all the way down.
That's three good breaths.
By now you're beginning to feel a little bit better.
Now we're going to do the green colour of the rainbow.
So big breath in all the way to the top.
Gently blowing all the way down.
Now we'll do blue.
Deep breath in right to the top of the rainbow of the blue arc.
Blowing out gently all the way down.
And now the next colour of the rainbow is a deep purpley rainbow.
It's called indigo.
So we're going to take our breath to the top.
Slowly blow out all the way down.
And we've got one last colour in our rainbow.
I hope by now you're feeling much calmer and feeling a little bit better than you were before.
Let's do our last colour which is violet,
Which is like a lovely light purple colour.
Deep breath in.
Slowly out.
Well done.
I hope by now that you are feeling a little bit better.
And sometimes even grown ups feel grumpy and angry and sad.
So it's a good thing to teach your grown up how to do the rainbow breathing too.
I hope this has helped and I'll see you next time.
Bye.
