Breathing Techniques
Mindful breathing is a very basic yet powerful mindfulness technique. The idea is simply to focus your attention on your breathing and the way it feels with each inhale and exhale.
Recent scientific reviews show mindfulness-based interventions, such as breathing techniques, are effective in treating stress and emotional distress (Grossman, Niemann, Schmidt, & Walach, 2010). Individuals with chronic conditions may experience pain, a feeling of helplessness due to a lack of control over the chronic condition(s) and a fear of loss of independence. Practicing mindful deep breathing can provide a stress management tool to help participants feel in control of stress levels.
Multiple breathing techniques are provided in the Stress Management Education Series. Practicing mindful breathing techniques enhances cognitive function, including memory and concentration, and improves our ability to regulate emotion. Other benefits of mindfulness include increased self-awareness, including the awareness of our own stress level, improved relaxation and better sleep. There are many mindful breathing techniques that can be used during SilverSneakers classes to bring the benefits of mindfulness to your students.
Put it into Practice
During the Relaxation segment of class, encourage participants to find a comfortable position, seated in a supportive chair. Once they find some stillness, invite them to close their eyes if they feel comfortable, or keep a gentle eye gaze toward the floor. The following are a few breathing technique suggestions:
- Three-Part Breathing: Inhale through the nose. Fill belly with air, then the ribcage and finally the chest. Pause for a second or two. Exhale through the nose or mouth, releasing in reverse order – chest, ribcage then belly.
- Pursed-Lips Breathing: Inhale in through the nose. Purse the lips as if about to blow out the candles on a cake. Exhale through pursed lips.
- Diaphragmatic Breathing: One hand rests lightly on the chest and the other hand rests lightly on the belly, below the ribs. Inhale through your nose and let the belly fill with air – notice the movement of the hand on the belly and the stillness of the hand on the chest. Exhale and relax the belly.
Remind participants that their breathing should be easy and relaxed during these exercises. Breathing should not feel forced or bring about dizziness or discomfort.