Enjoy the Popcorn by Dr Lim Kok Kwang

Author:Dr Lim Kok Kwang
Language: eng
Format: epub
ISBN: 9789814751605
Publisher: Marshall Cavendish International

7.2.1 In-stop-out-stop

Interestingly, one of the easiest self-calming skills that your child can use is controlling his own breath. He can practise concentrating on his breath before he ever gets caught up in the bully drama. He can carry out the following simple steps.

• Breathe in slowly through the nostrils.

• At the end of the in-breath, hold it for a brief moment.

• Breathe out slowly through the nostril again.

• At the end of the out-breath, hold it for a brief moment again.

• Repeat this cycle. Focus on making the brief pause at the end of each breath.

• Notice what happens: You’re likely to feel calmer overall.

• Now, observe the bully. He probably appear somehow less intimidating to you at this point.

Why does this work? Well, when anyone gets agitated or panicky, his breathing tends to become faster and shallower. When he calms down, his breathing also becomes slower and deeper. When your child deliberately slows down his breathing, he then accomplishes two goals: He successfully takes his attention away from the bully and also calms down his own feelings in a short time. This enables him to size up the bullying situation realistically and then to take rational steps to thwart the bully drama.

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