You are right on time to breathe, Jacqui!
Resources
Grounding Sequence
7 minutes to practice:
Extended Exhales
Connecting with the sensation of grounding through touch and sight
Soft holds after the inhales and exhales
Box Breaths Sequence
7 minutes to practice:
Lengthening the sides of the box
Shortening the sides of the box
Pay extra attention to allowing the abdominal muscles to soften in the retention after the inhale
3 Physiological Sighs
The physiological sigh is a great tool when you are feeling anxiety growing in your body and mind.
Try these six physiological sighs — where you witness how different-sized sighs affect your system and physiological body.
Three-Part Inhale
6 minutes to practice:
Remember the ice cream vector from belly button to shoulder blades
Inhale to belly, inhale to ribs, inhale to the back of the chest
Exhale one fluid movement from chest to belly
Bring in less air than you think you need
Breathing Bookends Worksheet
Use this worksheet to decide which activities you want to frame with conscious breaths, whether that is on the tee box or before you give a presentation at school. Download.
Integrating Breath Into Class Worksheet
Use this to plan out your classes with breath intertwined into the practice. Use statistics from the studies to provide evidence-based introductions. Download.
Links to studies