Practices for Living with
MORE EASE

The following breathing exercises use the mind-body connection to produce relaxation; practice of these strengthens our ability to remain focused and “present” in the moment
For You:

Focused breathing

(5 minutes, or as long as you like)

Sit comfortably with eyes closed
Notice your breath, the cycle of inhaling, exhaling, the length of each, the pauses between
When your mind wanders, simply bring it back to focusing on the breath

Relaxation/Healing Breath

(stimulates the “relaxation response”)

(twice daily, regularly; according to Andrew Weil, M.D., it is the most important breathing exercise; he recommends it as treatment for a variety of illnesses, and says, “the benefits are gradual and cumulative, leading eventually to better health of the whole nervous system.” Make this a regular part of your daily routine. DON’T HOLD if you have unregulated high blood pressure; simply inhale for 4 and exhale for 8)

Place tongue so that the tip is resting on the ridge behind your top front teeth (keep it there)
Inhale and then exhale completely through your mouth, making a blowing sound
Close your mouth and inhale quietly through your nose, counting silently to 4
Hold your breath for the count of 7
Exhale (quiet blowing sound) through your mouth to the count of 8

Alternate Nostril Breathing

(deeply calming and centering, it balances the two sides of the brain)

Use the thumb and fourth finger of your right hand to close off your nostrils alternately
Your first and second fingers can be placed between your eyes or be curled downward
Close off your right nostril with your thumb and exhale, then inhale through left nostril
Lift your thumb and close off your left nostril with your fourth finger, exhale through the right nostril, then inhale through the same, right, nostril
Lift your fourth finger and close off your right nostril with your thumb and exhale through the left, then inhale through the left
Continue—basically, you will first exhale and then inhale on each side, before switching to the other; always start the first inhale on the left and end with an exhale on the left

For Your Children
(do these with them and you will feel more relaxed, too!)
Calming/helpful transition exercises

"Wet Puppy"

Children stand and pretend they are puppies that just had a bath or took a swim in a lake;
Children wiggle, wiggle, wiggle, shaking off the drops of water
Tell children to notice how all the tension (or excitement) leaves with each drop of water

"Up and Down, In and Out"

Children raise arms out to side as they breathe in
Children bring arms down as they breathe out

"Butterfly"

Children walk slowly around the area, arms extended at sides
Tell children they are butterflies, flying over a peaceful meadow
Tell children to feel the warm sunlight as they float in the air
Tell them to think or say: "My whole body is warm and comfortable; I am relaxed. Because I am calm and relaxed, everything is okay"

Exercises for helping children relax into sleep

"Balloon Belly"

* Child lies on back and takes a deep breath in to fill belly, counting from 1 to 5; child breathes out slowly; tell child to notice becoming more relaxed each time they breathe out

"Floating"

* Child lies on back; place small toy, block, or rubber duck on tummy; tell child to watch object float up and down as s/he breathes in and out; ask him/her to notice how s/he is becoming more and more relaxed; good exercise to do in bed (or on cot), just before sleep

“Relaxation breath”

tell your child to do the following; you can count for your child at first, but then have her/him count for themselves, silently, if they are able to do so; do the whole thing 4 times
a. inhale to count of 3;
b. hold for count of 5;
c. exhale for count of 6;
d. pause briefly before beginning the next inhale
OR they can do “square breathing”
1st side of the square: inhale through the nose to the count of 4
2nd side of the square: hold for the count of 4
3rd side of the square: exhale for the count of 4
4th side of the square: pause for the count of 4
Do the whole thing 4 times
If counting to 4 is too long, count to 3 for each side

Practices for Living with MORE EASE

The following breathing exercises use the mind-body connection to produce relaxation; practice of these strengthens our ability to remain focused and “present” in the moment For You:

For Your Children (do these with them and you will feel more relaxed, too!) Calming/helpful transition exercises