For the month of February, we would like to focus on different breathing techniques that students can use in order to calm themselves down when they need a moment. Many studies have shown that the main effects of utilizing breathing techniques create reduced loads on autonomic and central nervous system activities, as well as the psychological status of students and adults. If breathing techniques are correctly used, students see an increase in autonomic, cerebral, and psychological flexibility under harsh conditions. In return, the body is able to receive, process, and respond to external and internal stimuli at a much quicker rate. The overarching practice of breathing in through the nose and out through your mouth when you're out of breath is based on this premise. As you breathe, receptors in your nasal cavity take external stimuli and translate those stimuli in such a way that the central nervous system can react in accordance with your breath.

Some of the most common breathing techniques that we regularly use in and outside of the classroom are listed below. Keep in mind that these are not the only breathing techniques that can be used. However, they are techniques we regularly use in the school setting. If you have any questions, please feel free to reach out to me by email, or you can Google these techniques. All of these techniques have an array of short videos on how to perform them. 

• Pizza Breaths: Acting like we are smelling a tasty piece of pizza and breathing deeply in through the nostrils.

• Cake Breaths: Acting like we are blowing out candles on a cake when you exhale.

• Box Breaths or 3-step Breaths: You breathe in for 3 seconds, hold for 3 seconds, and breathe out for 3 seconds. This is repeated for three cycles.

• Bunny Breaths: This technique is where you breathe in 3 quick short breaths and exhale using a long breath.