This mindfulness breathing technique is a great tool to aid in rough spots throughout the day, to prepare for transitions or to settle oneself before nap or bedtime.
To get you started, here’s a short video demonstration: https://www.youtube.com/watch?v=JV6e4wCO4MQ
- Begin by opening your hand wide with your palm facing outward.
- Using your other hand, place it on your wrist.
- As you inhale, move your hand up toward the top of your thumb.
- As you exhale, move your hand down to your palm.
- Inhale again, and move your hand up toward your index finger. Exhale and move back to your wrist.
- Continue this step inhaling as you slide your hand up toward each of your remaining fingertips and move back down to your wrist.
- After you completed this with all five fingers, take a moment to pause. If you’re still feeling frazzled, begin again. If you’re ready to move on, store this activity in your pocket for later.
- Position a mirror safely in a place where your child can access it. Watching themselves perform this activity and encourage them to be intentional in their breaths.
- Alternative breathing techniques like Balloon breathing and square breathing are also helpful tools we use in the classroom to navigate tricky situations in our days.