Last week I gave you a bunch of ideas on breathing exercises to add into daily practice to promote relaxation.   As I said last week, breathing sounds easy, we do it every day with God’s grace.  When we add in breath work intentionally, we can create a centering or mindful moment in the day.  This week I’d like you to continue that focus on breath, but I’m giving you a few more fun ways to relax and breath, you can even do them with your kids!

Progressive Muscle Relaxation

This is a great way to relax away stress in each and every muscle in your body. The guided meditation is provided by the American Lung Association and is 6:22 in length.  For another guided meditation for 6:32, click here.

1.      Sit in a chair with your feet flat on the floor, and shut your eyes if comfortable.

2.      Check your posture, relax the arms and hands in the lap

3.      Take in a gentle inhale through the nose and let it go with a sigh through the mouth.  Hold the breath a few seconds, and release.  Complete several relaxing breaths to start.

4.      Move attention to the body to release tension

5.      Start with the lower ½ of the body, create deliberate stiffness and tension the feet, legs, knees, butt and tummy.  Then let it go.

6.      Notice the flood of energy in the lower part of the body

7.      Tighten the shoulders, neck, face arms and back as you inhale and then let it go

8.      Notice the flood of energy in the upper part of the body

9.      Create one last deliberate tightening of the entire body – head, neck, shoulders, butt, tummy, thighs, ankles and feet, then let go as you exhale

10.  Let your entire body melt and relax as you continue to breath in and out

Box Breathing or Square Breathing (click on headline for a timer)

This breathing technique can calm, reset your breath, and return it to a deeper rhythm to reduce stress, manage emotions and release stress. Imagine breathing around a box as you inhale and exhale.  The above link if a simple 4 count timer that you can use for your own practice.  This is a fun kids version that I also like that is a guided square breathing exercise. It’s a short, 2:36.

1.      Close your eyes. Breathe in through your nose while counting to four slowly while you trace one side of the box

2.      Hold your breath inside while counting slowly to four tracing another side of an imaginary box or the side of a beautiful scenery picture. Try not to clamp your mouth or nose shut.

3.      Then slowly exhale for 4 seconds tracing another side of the box or picture.

4.      Hold while tracing the last side, and repeat.

Butterfly Breathing Scan

Use the butterfly as a visual to scan the body and release tension. This is a kids version, but relaxing and cute!  I do it lying down. Above is an example that is 5:15 in length.

1.    Lie down or sit in a in a comfortable place, have your back straight and body relaxed with hands in the lap or at your sides

2.    Feel the movement of your breathing as you close your eyes

3.    Think of a butterfly in your mind, what does it look like?  Is it light as a feather?  Heavy? It can be whatever color you want it to be

4.    Let the butterfly help you relax as it lands on different parts of your body

5.    Let it start on your forehead, it feels warm and relaxed

6.    Then it floats to one shoulder, it is pleasant and warm and relaxed

7.    Go to the other shoulder and let it float down your body to relax each part

8.    You can control how quickly it moves.

9.    Let the butterfly rest on your belly and flap it’s wings for a few breaths

10. Then keep letting the butterfly go to other parts to create warmth and relaxation as it floats over your entire body

With any new breath work, keep these tips in mind from last week, and also HAVE FUN!

• Choose a place to do your breathing exercise. It could be in your bed, on your living room floor, or in a comfortable chair. It can be done anywhere and anytime.

• Don't force it. This can make you feel more stressed. Be open minded and mindful of what you are doing.

• Try to use an existing cue like filling your water or using the bathroom as a reminder to practice this daily; so that when tension comes, you already have a plan to return yourself to a calm state of focus.

• There’s no right or wrong with breathing. The simple focus on one thing, your breath can restore calm, focus and peace. Try it! You might like it!

• Start with 2 minutes and go from there! No need to commit to 10-20 to get started.

• Try using music and a relaxing video with breathing for a deeper relaxation.