Family Fit Plan by Natalie Digate Muth

Author:Natalie Digate Muth
Language: eng
Format: epub
Publisher: American Academy of Pediatrics
Published: 2020-03-18T16:00:00+00:00

Mindful Moment: Mindful Breathing

Close your eyes.

Take a deep breath in through your nose and out through your nose or your mouth. Notice each breath. While you take the deep breaths in, expand your stomach as if it is a balloon. As you exhale, imagine you are releasing air from a balloon.

Repeat for a total of 10 breaths.

Bonus: For ultimate calming, do this in the legs-up-the-wall yoga position.

Start by incorporating mindful breathing into the bedtime routine, adding a fifth “B” to the 4 Bs bedtime routine of bath, brush, book, and bed. Make it bath, brush, book, breathe, and bed. By teaching your kids this breathing skill in a low-stress situation (trying to fall asleep), it will be easier for them to use it naturally in higher-stress situations (those that require the tactical pause). Adults who would like to further incorporate mindfulness meditation may enjoy the free resources available from UCLA at http://marc.ucla.edu/mindful-meditations.

The STOP mindfulness activity described in Chapter 3 is another tool for practicing the tactical pause: Stop what you are doing. Take a deep breath. Observe what is happening. Proceed.

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