Breathing Techniques for Calming

Season 1 - Episode 18

One of the best calming and coping mechanisms is simply breathing. 

The Science Behind It:
Our stress response systems are activated by the world’s stressors, both big and small. When we are continuously stressed, our nervous system is pushed out of balance. We get stuck in our Sympathetic Nervous System (SNS), the Fight, Flight, Freeze, Fawn part of our brain. In this state, it is much easier to be pushed into an elevated response. When stuck in our SNS, being out of balance becomes our normal state. We are quicker to anger, become emotionally elevated faster, etc. 

The good news is………
This new state is reversible by activating the Parasympathetic side (PNS) of our nervous system, better known as the Rest and Digest mode. Spending time in this part of our nervous system will strengthen it and counterbalance the SNS.

How do you activate the PNS?  Through breathwork!

It’s free, easy, cheap, and you can do it anytime, anywhere. Short, quick breaths increase energy and elevate you. Long, slow breaths calm you.

 Benefits of long, slow breaths: 

  • lowers your blood pressure

  • reduces cortisol (stress-inducing hormone)

  • regulates body temperature

  • lower heart rate

  • helps with digestion

When a child is in an elevated state, they may not respond to prompting even if you practiced preventatively. If they cannot regulate their emotional state on their own, try co-regulating instead. Sit near them and model the breathing technique. Even in an elevated state, they will soon start to imitate you. Thank you, mirror neurons! 

I answer this week’s listener question during the episode:
How can I adopt different strategies for dealing with behaviors based on student’s unique learning modalities or even developmental challenges?

Try-at-home tip:  Progressive Muscle Relaxation – the fence squeeze. 


Several resources are available from us: 
Podcasts – 
Calming & Coping Strategies
Calming & Coping Mechanisms: Preventative and Reactive

Blog Posts – 
Progressive Muscle Relaxation for Kids (& Adults!)
Fight or Flight: Sympathetic Nervous System (SNS)
Rest & Digest: Parasympathetic Nervous System (PNS)

Course - 
Emotional Regulation and the 5 Needs Areas are discussed in great detail as part of the Emotional Intelligence Blueprint program. Simple and easy to apply without a lot of extra work.

Are you struggling with behaviors and not sure where to begin? Let me help!
Schedule a free discovery call and let me be your Guide. 

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Breath, Calming & CopingLauren SpigelmyerBreathing, BreathworkComment