Breathing exercises – Diaphragmatic and box breathing
Activity purpose
Breathing techniques are an important part of yoga and meditation as they help to reduce stress and make you feel more relaxed. The more you practice these, the easier it becomes to draw on those feelings of relaxation. In this video you will be introduced to two techniques: diaphragmatic breathing and box breathing, that can help with stage fright or anxiety. They are both useful techniques to try if you are feeling nervous about teaching or presenting in front of a big audience.
Instructions
Diaphragmatic breathing instructions:
- Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
- Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
- Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
- Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.
Box breathing is so called because you can follow the outline of a box with each part of the breath with your finger:
- breathe in for 4 - UP
- hold your breath for 4 - ACROSS
- breathe out for 4 - DOWN
- hold your breath for 4 - ACROSS
Adaptations
These breathing techniques might also be useful for students to help them deal with anxiety before exams or during an assessment period.
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