Welcome to this Breathing Break. I’m Mary O’Connor. I’m the coordinator of wellness promotion
here at HCC. And I want to invite you to begin to pay more
attention to your breathing, to be aware of how you’re breathing, the type of volume that
you have in your breath, how quickly you’re breathing. Because your breath is really your greatest
asset to help you to calm your body, your mind, and to bring greater focus and concentration,
which is why it can be really helpful if you’re a student. So the first breath that we’re gonna do is
called, what I call, and I’ve named it as Basic Stress-Relieving Breath. You’re already doing this. It’s really about sighing. And sighing is a long exhalation where you
let out more breath than you take in. A lot of times we’re told to breathe, you
know, someone will say, we’re agitated, they’ll say, “Just take a breath!” and then what will
often happen is people take a breath in and they hold it, which only arouses the nervous
system. So the thing to remember is long exhalations,
just like what you do with a sigh. So there’s different kinds of sighs. So there might be that sigh that you give
when you’ve been really stressed out and you might be in a classroom or in a meeting or
something and you’re about ready to explode. Instead of exploding at anyone else, you take
a break, and when you get out from it, you’re able to go “ah.” You might bring your hands up to your head
and really let it go and make some noise. So that’s one type. Another type of sigh is when we’re feeling
ourself starting to get amped up and we go “ah.” Which is what I had to do before we started
here. And then there might be that other type of
sigh that you do when you’re just ah, really you’ve had this pleasurable moment, maybe
you had this wonderful meal or you saw something really beautiful or you were with somebody,
and it’s that sense of, “ah.” It just allows you to settle in and take in
more of that moment. So the Basic Stress-Relief Breath. What we’re gonna do is to breathe in, and
it could be to about the count of 3 or 4, and then on the exhale you want to breathe
out about twice as long. So maybe to the count of 6 or 7. And I say “about” because it really depends
upon yourself, you know, and your lung capacity. So modulate it and adapt it to whatever works
for you. So take a breath in. Through the nostrils. And then just let it go. And just notice how you feel. Take another breath in. And let it go. Ah. And you might notice as you watch me and as
you feel in your own body that as you breathe in there’s this expansion that happens. The shoulders might come up, your arms might
get a little tense. And then when you exhale, there’s this letting
go. And so that’s really telling us that the body
is starting to relax. So let’s do a couple more. Take a breath in and let it go. Another one. Breathe in, feel the fullness of the breath,
and then feel the letting go. Feel your shoulders start to release, let
them drop. Feel your jaw soften. You might feel your arms start to let go of
any tension that’s there. We’ll do one more. Take a breath in, fill up, and then let it
go and feel free to sigh. Ahh. And then notice. Notice your mind, notice your body. That’s it! Thanks for joining us for this breathing break.