One Minute Breathing Break

A very quick mindfulness break, a reminder to slow the breath, resetting the nervous system. Can be used by teachers to start a class to address social-emotional learning (SEL). Easy and appropriate for beginners. The breath is the best tool for stimulating the vagus nerve, which switches the body between fight or flight (sympathetic nervous system mode) and rest and digest (parasympathetic mode). A more relaxed nervous system allows the prefrontal cortex in the brain to function better.

Transcript

Exhale all the way out and then as you begin to breathe in, Expand the belly first and then lower ribcage and then upper ribcage. Brief pause at the top of your breath and then reverse direction. Chest falling first, Belly button towards your spine last. Continue to breathe nice long slow deep breaths. Maybe breathing out for a little bit longer than you breathe in. Notice what it feels like to completely fill your lungs and then return to allowing your body to breathe itself and watch that for a few rounds of breath, Noticing how relaxing that is. Notice how you feel.

Reviews

Short and sweet reminder to slow the breath now and then

Neat trick! Just teasing.

Thanks for a good technique.
Warmly,
Anne