If You Give a Kid Their Core...

Photo: yogainterlude.com

Today we are happy to feature a guest post from Shelley Mannell from HeartSpace Physical Therapy for Children. Shelley is a pediatric Physical Therapist in St. Catharines Ontario Canada. She has 25 years of experience treating babies, children and adolescents with physical challenges and gross motor delays. She is also a certified children’s meditation facilitator.


Today she shares with us some valuable insight on the connection between inner and outer core strength, postural alignment, breathing and motor skill development, and how activities and movement that promote core stability can help and support a child for their entire life.





If You Give A Kid Their Core...

One of my favourite children’s books is “If You Give a Mouse a Cookie” - I love how the beginning of the story is also the end of the story. As a Physical Therapist I understand that success in motor skills begins and ends with core stability; the core supports every skill from eating to handwriting to walking to basketball. And I think it’s outstanding that so many people are now talking about the importance of core stability for kids.

We know that there are inner core muscles and outer core muscles. The four inner core muscles stabilize our spine and pelvis before every movement that we make. (FYI these are: the respiratory diaphgram, the pelvic floor, the transversus abdominis and the multifidus.) And our research has shown that there is a key to building core stability – you need to have neutral alignment of your rib cage and pelvis and you need to be able to breathe into the front, back and especially the sides of your rib cage. This sounds simple but because we spend so much time in sitting, it turns out to be harder than expected. The inner core is our central anchor but it needs the help of the outer core muscles for movement. And the outer core muscles are most effectively trained when combined with each other and with the breath.

It might surprise you to learn that children are not born with core stability; in fact, they have relatively inactive core muscles. However, as their brains and bodies mature, babies begin to develop the core strength and coordination that allows them to stabilize the trunk efficiently and effectively in preparation for movement. One of the reasons a baby needs to spend time playing on the floor is to develop the connection between the inner core muscles and some very important outer core muscle groups. This connection sets the stage for all future function in sitting and standing. Unfortunately, many of our babies spend too much time in equipment (swings, chairs, walkers) and they don’t build good core stability. Or in later years our kids spend so much time sitting that they lose the core strength they gained as babies.


There’s also one other huge bonus to teaching children to engage their core. As they get that all important alignment and learn to breathe fully with their diaphragms, they engage the calming nervous system (= the parasympathic nervous system). It turns out that when we belly breathe or when we breathe with our upper chest, we don’t really activate the big nerve that feeds the calming nervous system well; this only happens when we breathe by fully expanding our diaphragm. The ancient yogis really did know what they were talking about - deep breathing is calming, but only if you can do it properly.


So we build core stability by connecting inner and outer core groups through the combination of neutral alignment and breathing and movement. That’s where yoga comes in. There are very few other activities for kids that combine awareness of alignment with breathing and movement the way yoga does. Downward dog, cobra and tree pose are three favourites of mine, poses that children of all ages can do. And when they are done with proper alignment and breathing, they engage the core muscles wonderfully. And they’re fun. So the next time you watch your child doing downward dog, remember she’s also building her core muscle strength. And when you give a kid her core, she’s preparing her body for lifetime of successful movement.

~Shelley Mannell

Shelley Mannell
www.heartspacept.com 

In addition to her clinical work, Shelley teaches continuing education courses for therapists across North America. For more information, you can visit Shelley at: www.heartspacept.com . Be sure to visit her blog at the HeartSpace website.

You can connect with Shelley on: Twitter (@heartspacept)  or on Facebook (HeartSpacePT).









Related Articles:

Deep Breathing: Facilitated Technique for Kids



Contact: barbara@bodylogique.com

Deep Breathing : Facilitated Technique for Kids

The human body is adaptable and can survive under a variety of harsh conditions. People have been known to survive for up to 2 months without food and 1-2 weeks without water, but it takes less than five minutes for us to perish without air. Yet the average person only uses about one seventh of their total lung capacity. As vital as this function is to life, most of us pay very little attention to it until our ability to breathe is compromised.

The basic function of our breath is to move air in and out of the lungs. It affects our metabolism & energy level, cognitive functions (the brain uses three times more oxygen than any other cells in the body), blood and oxygen delivery to the cells and removal of carbon dioxide from them.

Breathing is also one of the limbs (or elements) of yoga practice and in some opinions, the most important. In yoga practice we learn that the other functions of breathing are to release muscle & mental tension, calm, regulate & revitalize the nervous system, improve immunity and improve thinking. We learn that in time of stress or when in pain, to bring our attention back to the breath brings about calm, relaxation and healing in the body and the mind.

When I begin to teach "Belly Breathing" techniques to younger students, I do so by using games. Feathers, soap bubbles, cotton balls and an expandable "Breathing Ball" (AKA "Hoberman Sphere") can all be used to show children how to take a proper breath and to train their young bodies to do this naturally and consistently before stress and other bad habits set in.

As children grow older, and play less, its easy to forget these techniques and how important they are. Its vital that kids and teens fully understand the power of their breath to support health, enhance learning, assist with stress and improve interactions with others. Its our job to encourage them daily to close their eyes and just focus on their breathing - just as we ensure they eat, brush their teeth, do homework and bathe daily.

Set aside 10- 20 uninterrupted minutes a day of deep breathing time (or to play breathing games) with your children and teens. It doesn't matter when, but a good way to do this is to get them into a routine, such as right after school or before bed. If they practice while they are calm and in a safe familiar environment, they will be more likely to use these and other healthy techniques when angry, stressed, in pain or trying to solve a problem.

One of the questions I hear regularly is how to teach deep breathing concepts and mechanics to non-verbal children or those with more severe physical or cognitive challenges.  Many of these children do not have good body awareness & can't even begin to isolate a muscle such as the diaphragm (breathing muscle.) There is a facilitated technique that I use, that parents and therapists can also use to encourage use of the diaphragm for deeper "Belly" breathing. The basic  technique is explained below, however it is not meant to replace traditional therapy. Please check with the child's doctor and medical team to be sure this method is advised for your child or student. In some cases, the technique may need to be modified for safety and/or effectiveness.

The facilitator, whether a parent or therapist needs to make a conscious connection with the child so this exercise is to be done in a quiet room, free of drafts, strong odors & other excessive sensory input: auditory or visual noise, TV, phones, computers, electronics and all other distractions & interruptions. Lights can be dim and quiet instrumental music (low volume) can be played if desired. The initial exercise will take about 5-10 minutes.

1- Have the child lie down on floor, face up, on top of padding, a folded blanket, a mat or on a carpeted area.

2- Place a small flat (about 1-2" ) pillow or folded towel under head and a rolled blanket or bolster under (slightly bent) knees for comfort. Shoulders, hips, lower back and soles of feet should all have contact with the floor.

3- Sit on floor next to child & watch child's midsection for a minute as it rises and falls with the breath. Notice the rhythm, speed and depth of each breath. (You may notice that the child breathes into the shoulder area. Watch for this too.)

4- Place your open hand on the child's midsection, just under the ribcage and just above the naval and let it rest for a moment, feeling the child's breathing, and again, noticing the rhythm, speed and depth.

5- After a minute or two of quiet bonding with the child, and following the child's rhythm and depth, begin to apply gentle but firm pressure downwards as you see & feel the child's midsection fall (exhalation). As the child breathes in and the midsection rises again, release pressure and allow hand to just rest there until the exhale. Upon the next exhale, apply pressure again. Release pressure upon the inhale. Be aware of where you feel that point of resistance while applying pressure, and back off as soon as you feel it.)

6-Continue the exercise for 5 minutes or until the child indicates that they want to get up. (Its not uncommon for them to fall asleep and this is OK too.) You may find yourself and the child breathing together in rhythm by the end of the exercise.

7- When you start to see & feel the child breathing deeply on his or her own, (the time it takes for this to happen varies from a few weeks to a few months.) you can adapt this exercise to use a 1 lb.sandbag on the child's belly instead of your hand.   (Usually 1-4 lbs depending on their medical conditions, strength, size and tolerance ) Also lying the child on their stomach (especially mouth breathers) will give them deeper input and awareness of the breathing muscle encouraging deeper, fuller breaths.

8- Once the routine is established, the use of sound can encourage deeper breathing & relaxation. Facilitators can use simple words or vowel sounds as the child inhales and exhales: "belly...breath"; "just...breathe"; "breathe...relax"; "breathe...calm"; "in...out"; "me...you"; "sea...shells"; "let...go"; "aaaa...eeee"; "Jo-ey" (child's name) or the Traditional Mantra of  "Soo...Hummmmmm".

A little practice daily is better than hours of practice once and a while. Its not necessary to teach a child several types of breathing all at once. Let them master deep Belly Breathing first as it is the most useful type of breathing for kids. As the child breathes better without facilitation, and can do it while sitting or standing, you can introduce other types of breathing if desired through games that help reinforce breath control.

The keys to successful & effective breathing techniques, facilitated or not,  is to be attentive to the child and to be patient. It may seem like your child is not "getting" it, but don't doubt that deep breathing exercises are still beneficial in a variety of ways, maybe unseen at the moment,  for him and for you.  Remember that no matter how minimal, progress is progress.


This technique is included along with many others, in my forthcoming book: "Calm & Connected: Yoga Based Tools for Self-Regulation" . Watch for details next month.

Related Articles:

If You Give a Kid Their Core...




Contact: barbara@bodylogique.com







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From The Archives

Well yesterday I realized that I didn't schedule a Friday "In Case You Missed It" Post! It was a such a  beautiful day, that I was out of my office most of it. I hope you were too.

Today I've selected a few of the most-viewed articles-and a few of my personal favorites- from my archives and linked them here. Enjoy & feel free to pass on to others the ones you find most useful.

"In Case You Missed It" will return on Friday in its regular spot.

Have a great week everyone!


~Barbara



Helping your Child Sleep Well
(January, 2012)
It is estimated that as many as 30% of all children may have a sleep disorder at some point during childhood. Sleep disorders can impact health, school performance, day to day activities & social-emotional adjustment. For this reason it is important for both parents and educators to understand these disruptions and simple ways to assist children to rest and sleep better...



The Connection Between Sensory Integration & Yoga
(July, 2009)
Yoga itself is a natural form of sensory integration and It can be adapted to a variety of ages, learning styles and environments. Yoga will assist in facilitating many of the same skills as conventional S.I. as all 5 senses are stimulated & integrated during a 30-45 minute yoga session...



 Breathe-Relax
(July, 2010)We don't usually associate stress with good news or happy events, but these can also create a stress response in the body. We need to take moments throughout our day to release this tension that builds up not just in our mind, but in our bodies too...



 Living in Color
(November, 2011)I love taking walks in the woods this time of year. The colors of the foliage is absolutely beautiful and so restorative & healing to me. My daughter often refers to this time of year as "Living in Color". Color is a form of non-verbal communication. Colors say something to us when we look at them. What colors make you feel happy? Agitated?


Peace Pose
(May, 2011)Today is a perfect day for soaking in the peacefulness of the sunshine, the clear blue sky & the cool breeze & watching Lauren, my daughter play with the neighbors grandchildren. They have had a very fun & busy morning; running barefoot in the grass, playing wiffle ball, catching butterflies, picking (and eating) strawberries from our garden, blowing dandelion seeds, playing with dolls and pretending to be astronauts...



Where Mind, Body & Technology Meet
(October, 2011)When I was a kid you couldn't pay me to stay inside. (Unless it was snowing out. I did not like the cold much and still don't.) 4 years ago, I moved myself and my daughter to an area with plenty of parks, rocks to climb, biking & hiking trails and lakes. I am surrounded by the beauty of the woods & 'out doors' is a large part of my life. But as much as I advocate movement, sensory integration and art & nature being vital for children to learn & thrive, I want to also acknowledge that there are many places where the mind, body & technology meet and can live in harmony...



Dragonflies
(May, 2010)

"The Dragonfly Story" has become a favorite for the students in my Adaptive Yoga class for many reasons. In the story, a little "water beetle" who lives in the bottom of the pond gets curious to see what is up at the top. The story continues as he journeys into the unfamiliar, seeing new creatures around the pond and meeting new friends.One reason this story is so loved (by children as well as adults)  is the many lessons contained within it...





Contact Barbara: barbara@bodylogique.com

 

Breathing Games for Kids



Proper, steady & deep breathing makes all the difference in the way we move, think, recover, heal, & interact with others. In yoga, the breathing component is called pranayama.
When we hold or constrict the breath, we hold on to physical muscle tension, as well as mind tension & emotions that no longer serve us. When we release our breath, we also release physical tension, and emotions like fear, frustration, anger and resentment that prevent us from healthy growth, moving forward and enjoying our experiences and relationships. Yoga teaches us how to properly move and breathe together for optimum body/brain function, relaxation and to prepare the mind for extended periods of concentration.

From a sensory standpoint, breathing "into the belly" can help develop the sense of proprioception, (outer body awareness) and interoception (inner body awareness-what's going on inside of the body.) It can also be used as a tactile exercise: blowing on the hands after hand sanitizer has been used will give the skin a "cool" feeling.)

The other benefits of proper breathing are numerous. Here are just a few:

•improves oxygen flow
•Improves functioning of all body systems
•relieves congestion
•addresses muscle (and mind) spasms
•increases energy
•reduces fatigue
•enhances concentration
•eliminates toxins from the body more efficiently
•builds body awareness and self-control


The breath is a vital tool we all have with us at all times and it can be directed to self-regulate when needed. Teaching kids how to use their breath for relaxation, smooth transitions, concentration & stress management does not have to be boring. It can be very easy and fun, with a few simple props and a bit of imagination. 

*Here are some tips and ideas for 'Breathing Games' for kids:

Puff Ball Race
Photo ©2009 B.Gini

*(The following activities are designed to help teach children breath & energy control.

Remember that with bigger/stronger breath, energy will increase. With smaller/lighter breath, energy will calm.

Use "Strong/Big" breath for motor activity, & "Light/Little" Breath for calming/concentration.

Please take care that the children use their noses to breathe. The nose will warm, moisten and filter air as it goes into  the body, and it will also stimulate the appropriate receptors in the nasal cavity for energy/focus/calm. Deep

breathing should be rhythmic and taken a few breaths at a time to avoid dizziness & hyperventilation.  Keep some tissues handy when you play! )

•blow cotton balls (or colored pom-pom balls) through straws -(as in a 'snowball race' or racing over a 'goal line' )

•blow soap bubbles - teaches how to direct the breath and improves oral motor skills for language

•blow dandelion seeds off the stem or blow gently so NO seeds fly off the stem

•pretend you are blowing out one tiny little birthday candle (you can sing "Happy Birthday"-singing also helps develop breath control too!)

•pretend you are blowing out 10 BIG birthday candles...(or even 20!!)

•smell a flower or cookies baking (use real flowers or pretend. Please do not put artificial fragrance on the flowers as his can cause allergic reactions!)

•have a puff ball race (pictured above)

•hum or sing! (loudly and then softly)

•blow on wind chimes or pinwheels

•play wind instruments or kazoos

Breathing Ball
Photo ©2009 B.Gini

•breathe very quietly-(like a little lizard or a butterfly)

•use a "Breathing Ball" pictured at right  (See video here)

* Download a copy of our Breathing Ball activity here!

Breathing Ball Photo Card Download


We welcome your feedback! Tell us how you use breathing games in your classroom or therapy room by leaving a comment below!



.Contact Barbara at: barbara@bodylogique.com

Helping Your Child Sleep Well

Illustration by:
Mariko Francis

It is estimated that as many as 30% of all children may have a sleep disorder at some point during childhood. Sleep disorders can impact health, school performance, day to day activities  & social-emotional adjustment. For this reason it is important for both parents and educators to understand these disruptions and simple ways to  assist children to rest and sleep better.


After just 1 night of poor sleep, the decision making part of the brain shuts down & anxiety takes over. After a few nights of disturbed sleep, blood sugar and electrolytes go off balance & concentration on even simple tasks is extremely difficult if not impossible.  Long term sleep disruptions cause lower immunity, elevated stress response, changes in mood, obesity, depression and diminished ability in cognitive functions.



While the average adult requires 8 about hours of sleep per night, babies 1-12 months old, need at least 14-15 hours of daily sleep. For children ages 1-3, the average amount is 12 hours; age 4-12, 10 hours; and for teens, 9 hours a night.


Although these numbers are ideal, many children do not come close to reaching them & getting the restful sleep they need. In particular, ADHD and sensory challenged children cannot get to sleep, and when they do finally get to sleep they have a hard time staying asleep.


We all want our children to participate in recreational activities, however, please be selective about how much and what kind of activities you allow your child to engage in. Children need down time-time to rest. What may seem like a fun & active schedule to adults can be overwhelming, deplete energy & disruptive to a child’s healthy sleep patterns, and leave everyone feeling tired, cranky and unbalanced.


One of the distinctions I like to make is that rest and sleep are two different things. The human brain needs both to function properly.

Sleep is a passive, unconscious activity in which only the brain, heart and lungs are active. There is no conscious awareness of the environment. Rest is when you are fully & consciously aware of your surroundings. The environment might be neutralized from all excess sensory stimulus, activity stops and thought is directed to less intense processes-(such as towards the breathing or a specific mental image in order to calm and 'recharge the batteries'. This is commonly called imagery or meditation. I will discuss these techniques in my next article.)

For now, below are three of the most common sleep problems and some tips to help address them:


Problem:
Can’t get to sleep: Mind is racing-can’t “shut it off”.

Try This:

• Stick to a consistent bedtime & waking schedule no matter what. Exposure to light/dark at the same time every day helps the body regulate itself to sleep and waking activities.

Supported Child's Pose
Photo ©2011 B.Gini

• Exercise! But not within 4 hours of bedtime. Movement (such as gentle yoga) will help release excess muscle tension and facilitate restful sleep. Try restorative postures like "Supported Child's Pose" pictured at right.

• Shut off the TV, computer and video games at least 30-45 minutes before bed. The flashing images stimulate the brain and cause an adrenalin response, similar to the stress response, that prevents sleep.


• Do a calming visual activity to wind-down. Coloring, painting, bead necklaces, Colorforms or making a collage or album of peaceful images will assist in the calming process and transition to bedtime.


• Take a warm bath. Warm bath water raises and lowers the body temperature, making it feel tired. You can also try 3 drops of chamomile essential oil in the bathwater. *(Please use aromatherapy with caution with allergic & sensory challenged children! Read more about Aromatherapy here.)

A simple "Bed-Night" snack (as my friend's daughter used to call it) with a combination of carbs, calcium and protein about 30 minutes before bed will also help to induce sleep.


Problem:
Won’t stay asleep: Eyes open same time every night.

Try This:

• Absolutely NO caffeine/Sugar for 3-4 hours before bed time. These chemicals stay in the system for at least 8 hours preventing the brain from entering deeper sleep.

• Read a bedtime story, look at photo albums or play an instrumental music CD, (designed to distract, not engage the attention) until sleep happens.

• Darken the room as much as possible. Light from a night light, clock, streetlamp, or iPod passes thru eyelids and signals the brain to ‘wake up’. You can use a bandanna or scarf to drape digital clocks.

Acupressure
Photo ©2011 B.Gini

• Encourage the child to stay in bed. Show then how to gently self-massage the hand, (shown at left) foot or scalp to help relax them back to sleep. (There are thousands of nerve endings in each hand and foot as well as the scalp. Massaging gently in a circular motion with help give input to the sensory system, signaling it to relax. Heavy work activities & a  deep pressure massage on back, arms and legs before bed will help calm the sensory system for several hours.)

Problem:
Auditory Sensitivity- Falls right to sleep, every sound wakes her up.

Try This:

• Natural, low level soothing sounds of nature helps calm and soothe an over reactive auditory system.

• Pillow position: ensure that neck and spine are aligned to relieve cramps and discomfort. Use a flatter pillow for stomach sleepers.

• Remove furry family members. Pet activity increases late at night and the early AM and will disturb human family members.

• Transition time: Take at least 45 min to an hour to prep for next day before going to bed: pack backpack, make lunch, lay out clothes, etc. Then prep self: brush teeth & hair and do some yoga or stretching before relaxing in bed with deep breathing or soft instrumental music.

Another little known strategy is to encourage the child to lie on his/her Right side. (For older children you can use stuffed animal to hold or a pillow to 'hug'.) The reason is that every 30-40 minutes our nostril dominance changes-meaning we naturally alternate breathing (primarily) out of one nostril or the other. The side we breathe in and out of will stimulate the opposite side of the brain. Sleeping on the right side, encourages the left (top) nostril to open & will stimulate the area of the brain that controls calming & restful sleep.

Sleep Well!

For more information on Relaxation, please contact me at:
barbara@bodylogique.com


Related :


Playing Outdoors Can Improve Sleep
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5 Easy Ways to Improve Concentration Naturally

Has this ever happened to you at work: you spend a week in meetings, training  or out sick and then when you return to your desk you have tons of work to catch up on, and,  as you dive into the pile of work you quickly tire, feel distracted, fidgety and overwhelmed? Do you find yourself fighting to stay awake and remain focused? Losing your place? Wanting to just get up and run? (Or scream!?)

Kids feel this too although they may not be able to verbalize. (And sometimes they DO Just get up, run & scream...and if only we could too!)

I just spent the last 2 days in workshops and have spent all day today returning e-mails and doing a ton of 'catch up' work! Its 10pm and I have had a hard time maintaining concentration & working efficiently all day.  My daily work 'schedule' is definitely off. On a normal day I would have been finished long before dinner time, but today I feel like I am struggling to keep up & a bit off-balance.

Other than taking a walk or other stretching/movement/yoga break, one trick I use is to stay hydrated! Water is a neuro-conductor and taking sips of water throughout the day will help you stay more alert & focused. This is true for students and toddlers as well. If you are a teacher, I encourage you to allow water bottles to be kept nearby.

Here are 3 other quick tips for Improving Concentration Naturally for both adults and students:


Environment: Take a minute and clean up your desk. Now!

Look around & see what the immediate environment looks like. The kids will pick up on the 'energy' of the room. We all 'read' and 'absorb' our immediate environments & kids-especially those who are sensitive, will absorb it much quicker. Is it cluttered? Too Dark? Too bright? The more "calm" & neat environments help the kids feel more calm. Cluttered, chaotic and unwelcoming environments can actually initiate a 'fight or flight' response in the brain, and shut it down. We are not capable of concentrating/learning when the brain is stressed, overwhelmed & goes into this survival mode.

Breathing: Take a deep breath...

Once the environment is 'calmed down' from visual 'static' use breathing techniques. It sounds way too simple, but I will tell you that about 80% of our stress and focus deficits can be managed with just breathing properly. The breath can be used to both calm and energize when needed and it can be done discreetly. Breathing through the Right nostril will alert, energize and improve concentration, breathing through the left will calm & relax. Alternating the breath between the two sides (by closing the opposite side with the fingertip) will integrate and 'balance', the brain hemispheres bringing more alertness, calm & focus for longer intervals. (Incidentally, our 'nostril dominace' changes every 30 minutes or so. Its best to go to sleep on your right side, so that the upper-( left)-nostril will be stimulated by breathing and relax the central nervous system.)

Pressure Points:  Give yourself a hand massage...

Reflexology is a technique that stimulates all the energy and electrical channels within the muscles in certain areas or 'zones' of the body. (Reflexology is similar to acupressure only with acupressure individual pressure points can be stimulated and in Reflexology all areas should be worked at one time.) Basic pressure points are easy for the kids to learn, apply and is non-disruptive. There are 5,000 pressure points in each hand & each foot, as well as the scalp, face and ears. Rubbing & applying pressure with fingers to entire earlobe, will help activate & integrate the opposite brain hemisphere. Rubbing both ears will help stimulate both sides & improve concentration. Other "Brain Buttons" are at the back of the skull (right where the neck meets the head,) the forehead, (between and over the eyebrows) the wrist, (pinkie side, just below the hand in the bend) and the middle fingers (at the distal fingertip, on the sides around the nail bed.) Don't worry if you can't remember these exact points. Just an overall deep pressure rub on the hands/wrists, feet ears and scalp will do wonders to help stimulate blood flow and improve focus!

And of course, it goes without saying that a stretching or movement break will do wonders to help re-focus the attention to the pile of tasks! (In a classroom, its very easy to put on some music and have a "2 Minute Dance Off" or "Freeze Dance" game. Kids especially need to release the muscle tension and move around as much as possible and laugh often !

You don't nedd any equipment or special permission to begin incorporating any of thes 5 tips as soon as you like! (You can begin now!)


For more information on our R.E.A.Ch ™ Relaxation Education classes visit us at: www.recprograms.com 


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For the Grownups: Breathing In Calm

Its been a busy week for those of us on the east coast. Not only are we preparing for a new school year, but now also a huge hurricane. This followed by an earthquake a week ago. Nerves are being rattled as Mother Nature seems to be testing us at every turn.

Tempers are rising and stress is increasing as thousands are evacuated, businesses are boarded up, ball games and outdoor events are cancelled, gas stations run out of fuel and long checkout lines and empty shelves greet us at the grocery store. We are emptying out our basements and ground floors of valuables & family artifacts in case of flooding. We are glued to the TV, radio and Internet weather channel. Fear & panic sets in deeper with every news report. We are told to prepare & stay calm...

Stay calm?! You've got to be kidding me!!

There are many tools for creating and maintaining calm in the midst of chaos, but one tool in particular is by far the simplest, the most effective and the most overlooked: your breath.

As adults, we take on average about 22,000 breaths a day. Within all of those breaths is tremendous potential for creating a relaxation response that will not only physically relax the brain and body, but will empower you mentally & emotionally to handle any situation with a calm, deliberate demeanor. The 3 tricks are to practice daily, practice often and practice before chaos strikes. I know what you are saying: you  are saying that you are way too busy & stressed & don't have time to practice anything.

If your & your family's well-being and quality of life depended on it, would you make time? It does, and you will.

We tell ourselves (and others) about how busy we are and that we have no time to learn anything-even relaxation techniques that will help us-we can't make 15 minutes a couple times a day-but this just the story we tell ourselves. If you are telling yourself this story, then you need to learn this technique.

Calm is our natural state. The truth is, we tend to get used to and then even begin to like our stress. It makes us feel temporarily 'important', and gives us something to identify & connect ourselves to others with. We try to outdo each other with how much more busy & stressed we are than the next person. I like to call this the language of  'stress-ology' and its really odd & illogical behavior  if you think about it. But we all do it to some degree, even if you are denying it to yourself at this very moment.

But if you have time to read this post, or time to update your Facebook, LinkedIn and Twitter status then you have time to learn this.

I want you to think of a color. The first one you think of is the right one.

Now imagine on your next breath, as you breathe in slowly, your whole body fills up with this color-starting down at your feet. The color is carried into your entire body on your breath. Picture this in your mind.

Exhale slowly and release this colorful breath into the air.

Repeat 14 more times.

If you start thinking of all the stress you have, 'breathe it out' with your next exhale. Keep 'breathing it out' until you can inhale-exhale 10-15 times and just imagine that colorful air filling up your body and the atmosphere.

When you can do that, Imagine you are breathing in 'peace' or 'calm' or 'strength', etc. and exhaling the thoughts & stress you don't need in the colored air.

Practice 3 times daily in a quiet place and as needed. (sometimes the quiet place is the bathroom or in your car. This will work.) Practice until you can do this for 10-15 minutes. After one full day of conscious effort, you will start to feel calmer about everything going on around you. After one full week, others will act more calmly when they are around you, especially your family. After 2-3 weeks this will become your new habit. After a month, you will know instinctively when and how to apply this technique in every situation.

We cannot help our kids or those who need our support, through rough situations unless we know how to stay calm & cope ourselves. Take the first step now to lead by example, by making the time & committing to practice 'Breathing in Calm'.

For yoga-based stress management techniques for children and adults visit: http://www.bodylogique.com/



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Breathe-Relax!

My son called me yesterday. So how did this get to be a blog topic? Well, I always love to talk about my kids, but it was the content of the call that became today's topic. I will explain.

He called to tell me that he passed (with flying colors) a national certification test for his job. He was ecstatic, talking very quickly & was almost breathless as he  told me about it.

Then he told me he was so stressed & asked me for some breathing & relaxation exercises to calm him down before he took his field test. It took me by surprise, because he is very easy-going. I have never pushed or expected any of my children to practice yoga, only invited them to try if they wanted. Now my 26 year old son who has never set foot inside a yoga studio, in spite of always being supportive (just from a distance) of my yoga & dance teaching, my vedic chanting music, my rain sticks & other assortment of odd musical instruments, was asking me for interventions and he was serious. I could hear it in his voice. After a quick phone-coaching session, he was better and went on to his field test which he also did well on.

My point today is that we don't usually associate stress with good news or happy events, but these can also create a stress response in the body. We  need to take moments throughout our day to release this tension that builds up not just in our mind, but in our bodies too.

My son was experiencing a stress response and maybe did not realize it at the moment because he was excited about his test results. What he did recognize was a need for something to reverse the sensations in his body-(nervous stomach, heart pounding, short of breath, perspiration). Although he could not remember how to use it, he knew the one tool that we all have that will immediately help us in times of stress: our breath.

It has been known in China and India for thousands of years that the mind. body and breath are all inter- connected and that the breath can be used for balancing all the body's responses, including stress.

I will tell you a secret: Ironically, the divorce from my son's father many years ago was a pivotal time where I learned how to control nerves, fear & migraine headache pain with my breath and imagery. At times, I still momentarily forget this wonderful tool and how to use it. I react to people & emotion and get scared, angry, overwhelmed and frustrated as well. It happens to me during happy times also. The difference is that now, with this knowledge, and after years of practice and application, in times of calm I remember to breathe for relaxation-so that in times of stress my reaction/ recovery time is shorter and less destructive.

Breath techniques are a tool that every child can learn, so that as they grow into teens and adults, a relaxation response to stress becomes the habit, rather than a stress response. I wish I had thought of teaching this to my sons as they grew through many transitions-some painful-in their young lives. Now, as I had my son on the phone, I felt this was an important moment-maybe even a second chance-to be in a great place both  in maturity & knowledge to help him, which is what I did.

The opposite situation can occur too, where a person can be too calm, to the point of being complacent and not take action when they should which can be equally destructive. I have also experienced this effect. (Yes, you can be "too calm"!) Practicing Energy breathing can release muscle tension, clear the head, improve focus and motivate a person to take action when they feel wronged or a need for boundaries. Action is very different than reaction. On of my greatest lessons in Life is how the breath can help regulate & balance these two responses.

So for today, here are a few quick exercise to try (for adults & kids):

Belly Breath:
(Deep Breathing) This allows the lungs to fill up completely with oxygen and subsequently improves focus and calm. It will also help clear congestion.)

Place your hand on your belly, over your naval. When you breathe in, allow the breath to come in deeply, through your nose, so that your naval area expands & your hand moves out. When you breathe out, (through nose or mouth) your naval area will contract and your hand will move in. (To teach this to children, have them lie on their backs and place a small toy boat, dolphin, fish, frog, etc on their belly so that it can move up when they breathe in, and down as they breathe out.)

Energy Breath:
(Sometimes called "Big Breath" when working with the very young) Helps release tension, clear the lungs of congestion, increase energy and improve focus.)

Hold a small craft pom-pom ball or cotton ball in the palm of your hand. Take a big breath and blow the ball off your hand as far as you can. (For kids, you can give them each a different color to see how far they can make it go each time.) Even the very small and children with adaptive needs can practice this to some degree.) You can practice this about 3-5 times at first and gradually work up to 8-10 times. Last winter, I even had one Adaptive class of teens work up to have a "snowball fight" this way, where each side of the room had to blow the "snowballs" to the other side and keep away the "snowballs" that were coming at them with their energy breath. They still talk about it .

Another way I teach energy breath with little kids is tell them to hold out their hands, palm up and pretend they are blowing out a birthday candle for themselves on a cupcake. This is something most children can relate to. To help them practice a really big energy breath, I have them imagine blowing out 45 candles on a giant cupcake for my birthday!

Calming Breath:
(Sometimes called "Little Breath" or "Quiet Breath" with small children) This is a quieting relaxation breath. It can be used to help induce calm before sleep, and just before, during or after a stressful event or situation.)

Take a quiet breath in through your nose, deep into your belly, to the slow count of 3 (for small children ) or 4 (for bigger kids or adults) Breathe out slowly to the count of 3 or 4.  (You can also use the cotton or pom pom ball for this exercise only this time, the ball must stay in the child's hand and NOT be blown off. This exercise will quickly teach breath control.)


Laughing Breath:
(Reduces & releases tension and improves respiration.)

Breathe in slowly and deeply-and as you breathe out laugh!

These are just a few ways that breathing can be practiced & used by all ages to keep the body balanced and calm. There are many others! I hope you find these few to be helpful! To learn more about fun ways to teach yoga and other healthy techniques to your children or  students, please visit us at: http://www.bodylogique.com/

To schedule a customized evaluation for a Stress Reduction Plan for yourself or your child, please contact me at: Barbara@bodylogique.com

Love & Laughter!
~Barbara







(Pictured from Left: My oldest son Michael, his father, my younger son Steven and myself at a music & arts event the boys played at 3 years ago . This is the only photo I have of us all together and in spite of the rough road we have all travelled together (and apart,) I'm encouraged and comforted by the fact that we have all moved forward and are better for the experience.)

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