The Art of Breathing: 3 Techniques for Relaxation

Breathing is the key to physical, emotional, and mental health.

Patrick McKeown

Hello Educators!

Welcome to the TeacherFit Newsletter, a weekly newsletter providing practical tips and actionable steps that help you lower stress, increase energy and be your best self in and out of the classroom!

In our busy lives as teachers, finding moments of calm and clarity can be challenging. However, one simple and effective way to achieve relaxation and mental clarity is through mindful breathing techniques.

Inspired by the insights from the books Breathe by James Nestor and The Oxygen Advantage by Patrick McKeown, let's explore the art of breathing and how it can significantly enhance our well-being, especially as teachers.

Why Focus on Breathing?

Breathing is more than just how we stay alive; it is a powerful tool for managing stress and promoting relaxation. As James Nestor writes in Breathe, “The ability to breathe fully and correctly can dramatically transform your life, from reducing stress and anxiety to improving sleep and boosting athletic performance.” Similarly, Patrick McKeown emphasizes in The Oxygen Advantage that “Effective breathing is the foundation for everything we do. It influences our health, our performance, and our well-being.”

For teachers, incorporating mindful breathing can help manage the unique stresses of the classroom, providing a quick and effective way to regain focus and calm between lessons.

Breathing Techniques for Relaxation

1. Box Breathing

Box breathing, also known as square breathing, is a simple technique that can help calm the mind and body. It’s used by everyone from Navy SEALs to athletes and can be done anywhere, anytime.

How to do Box Breathing:

• Inhale: Breathe in slowly through your nose for a count of 4.

• Hold: Hold your breath for a count of 4.

• Exhale: Slowly exhale through your mouth for a count of 4.

• Hold: Hold your breath for a count of 4.

Repeat this cycle for 2-5 minutes. This technique helps to regulate the breath, increase oxygen to the brain, and create a sense of calm. Teachers can use box breathing before entering the classroom or during a break to reset. It can also be a great technique for students before a test or when they are feeling overwhelmed.

2. 4-7-8 Breathing

This technique is particularly effective for reducing anxiety and helping you fall asleep faster. So you may want to save this one for when you get off work or before you go to bed.

How to do 4-7-8 Breathing:

• Inhale: Breathe in quietly through your nose for a count of 4.

• Hold: Hold your breath for a count of 7.

• Exhale: Exhale completely through your mouth for a count of 8.

Practice this breathing pattern at least twice a day. With time, you will find it easier to extend the breath and deepen your relaxation. This can be especially helpful for teachers at the end of a long day to unwind and prepare for restful sleep.

We include a variety of breathing technique videos that can be useful for both you and your students in our TeacherFit App. Learn more by clicking the link below!

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3. Diaphragmatic Breathing

Also known as belly breathing, this technique focuses on engaging the diaphragm for more effective and deeper breaths. It can be particularly useful for reducing stress and increasing relaxation.

How to do Diaphragmatic Breathing:

• Sit or lie down: Place one hand on your chest and the other on your belly.

• Inhale: Breathe in deeply through your nose, allowing your belly to rise while keeping your chest relatively still.

• Exhale: Exhale slowly through your mouth, letting your belly fall.

Repeat for 2-5 minutes daily. This method encourages full oxygen exchange, which can slow the heartbeat and lower blood pressure. For teachers, taking a few minutes to practice diaphragmatic breathing during planning periods can boost energy and reduce mid-day fatigue.

The Benefits of Mindful Breathing

Incorporating these breathing techniques into your daily routine can have profound effects. Regular practice can:

• Reduce stress and anxiety: Mindful breathing activates the parasympathetic nervous system, promoting relaxation.

• Improve focus and mental clarity: Proper breathing increases oxygen supply to the brain, enhancing cognitive function.

• Boost physical health: Deep breathing can improve circulation, support detoxification, and enhance overall energy levels.

For teachers, these benefits translate into more patience, better classroom management, and an overall more positive teaching experience.

Call to Action

We encourage you to integrate these breathing exercises into your daily routine. Start with just a few minutes each day and notice the difference it makes in your stress levels and overall well-being. Share these techniques with your students to help create a more relaxed and focused classroom environment.

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