What should you do when an agitated child refuses to do any breathwork or movement?

We often say, “you are the intervention”. In fact, we dedicated an entire blog post to the idea of practicing these techniques for our own self-regulation before even beginning to teach youth. But, what does that really look like in practice?

In co-regulation, the grounded adult provides the frequency to which the dysregulated youth can atune. This sounds simple, but in practice, can be quite challenging. Extreme behaviors in youth often trigger our own stress responses. This is expected and normal. However, it is at this point where we encourage the mindfulness practice to take over. Notice the child’s reaction with a non-judgemental lens, and choose another response from your toolkit.

The Hoberman Sphere is the way we begin to teach Belly Breathing, our introductory breath. This tool and breathing strategy is a great resource for self-regulation. The idea is that this practice becomes so engrained that its response becomes second nature. It is important to note, that these strategies should first be introduced when the child is not agitated. Find the lesson plan in our Teachers Pay Teachers store.

Let’s paint a scenario. A student enters the office in an extremely agitated state. He has “flipped his lid” and is not accessing his “thinking brain”. You offer releasing breaths or other strategies that you have practiced before, but nothing seems to be resonating. Instead, he is only becoming more agitated. At this point, you pick up the Hoberman Sphere off of your desk. You begin to do deep belly breathing, even counting the breaths along the way. By the time you get to ten breaths, you notice that the volume in the student’s voice has dropped and his body is starting to still. A this point, you could invite him to practicipate in the strategies again as you continue your deep breathing.

In this scenario, not only does Belly Breathing keep you in a calm, relaxed, alert state, but it serves as a model for desired behavior. You, as the regulated adult, are simply holding space for however the youth is showing up. While creating mindful spaces through color and decor are important, the real work begins by creating the mindful space within yourself. It is this space that will set the tone and energy for the youth you serve.

On a personal note, I’d also like to share how this strategy plays out at home with my own children.

My three year old was just finishing his first week of preschool. Emotional and physical exhaustion were at a maximum. Right before bed, an epic tantrum erupted. I recognized that he had “flipped his lid” and was operating in his lower brain. No amount of talking was going to turn the ship around. I brought out the breathing ball and asked, “Should we do some breathing?” The response was a resounding “NO” as he pushed the ball away.

At this point, I could have walked away, tried to persuade him into getting into bed or worse, forcefully put him into bed. However, I know the power of co-regulation. I brought out tools readily accessible in his bedroom, with which he was already familiar, the Hoberman Sphere and Essential Oils. Within three and half minutes I had completely redirected his behavior. To see the full video, visit our YouTube.

We’re not expected to be perfect. These strategies can be difficult to remember in times of turmoil and don’t always turn around each situation. However, knowing that these tools and strategies are available can make difficult situations seem much more manageable. The most powerful part of this work is sharing with youth, that our brains and bodies always have another chance to try again with a different response.

Have you ever had a successful co-regulation experience? What has worked well for you? Leave a comment!

Be Well,

Stephanie Kennelly

Have you wondered, where is the best place to start when teaching mindfulness?

Breathing is the best place to begin a mindfulness practice. For children, especially in a school setting, we recommend hand tracing as an excellent option for an introductory breath. Many school settings use “Show Me 5” as an attention signal, so we find this strategy fits in easily to existing school cultures and routines.

Start by placing your dominant pointer finger at the bottom of the opposite thumb. Continue by drawing around the perimeter of the hand, inhaling on the way up the finger and exhaling on the way down. This is a quick and easy way to get in five breaths and activate the parasympathetic nervous system. Better yet, switch hands and use your non-dominant hand as the tracer for an additional five breaths.

Hand tracing is incredibly effective for addressing anxiety.  This strategy allows students to get “out of their head” and into their body and the somatic input creates a calming influence. We sometimes even offer the affirmation, “I am right here” or “I feel my pointer finger press against my hand”.

It is empowering for students to know that this technique is always accessible. When the situation doesn’t allow you to lie down, close your eyes or use a tool, your hands are always available. Model discreetly hand tracing under a desk to demonstrate that five breaths can be taken anywhere at anytime. Find Hand Tracing Breathing featured on our Move Mindfully® Permission to Pause Posters.

 

 

We like to show the variation of tracing your hand on a table as well. This is especially useful during transitions when students need to arrive at a new space and is effective when combined with head on desk. At home, try before dinner or homework time.

 

 

 

 

 

Also, hand tracing on someone else’s back can be a great variation of back drawing or back breathing. Paraprofessionals love using this during high tension situations, like assemblies or tests. Also, try this strategy at home on your child or loved one before bedtime.

 

 

 

Hand tracing is the perfect entry point for mindfulness. Coworkers, parents and students  can start using this highly effective breathing strategy for self-regulation right away.

Have you tried hand tracing? When might you use this strategy? Leave a comment!

Be Well,

Stephanie Kennelly

 

 

Gratitude changes everything.

Think about a situation where it felt like it took every last ounce of your willpower to stay cool, calm and collected.  As I write this, I have to admit that my moment just happened a couple hours ago when I just couldn’t handle it anymore…my kids seemed to be crying about e-ve-ry-thing!

I tried to stay calm, but that calmness muscle in my body had been fatigued, and I lost my cool. I threw my son’s‚ yet-to-be-eaten supper in the sink after he changed his mind twice about how he wanted it cut up, but then didn’t want it cut up. Let me just make it clear that I actually did throw it like a ball through the air into the sink. It felt really good at the time. However, my time with my kids is precious and I don’t want to waste it by being frustrated and impatient. I was able to recognize this quickly, and use some tools I have learned as a wellness professional and parent to make the best of this situation.

I stepped away and took a gratitude breath.

Gratitude Breath

Sit or stand up nice and tall through your spine. Place your right hand on your heart and your left hand over your belly button. Breathe in slowly through your nose and let the air travel through your chest and all the way down into your belly so that your bottom hand in gently pushed out by your belly.

Hold that breath for a second and then slowly release the breath so it takes slightly longer to breath it out than it did to breath it in. Continue this slow, deep breathing pattern for as long as you’d like. The hand that is on your heart reminds you to think of one thing that you feel grateful for at the moment. If it’s hard for you to come up with something, you can be grateful for a beating heart!

Consider using this exercise once per day at a point of transition and savor how it makes you feel‚ perhaps more settled and happy! Better yet, try it with your kids! Using the breathing ball, or Hoberman Sphere, can help children visualize this breath work as well.

Another tool that helps inspire calm is a glitter jar (aka: calming jars, mindfulness jars, relaxation jars). I have used them with adult clients as well we with my own children. Visit the Move Mindfully® Teachers Pay Teachers Store for a lesson plan on how to introduce this tool.

When you shake the jars, they show an excellent illustration of how our mind, body and spirits can feel when life gets too chaotic and out of control. As we watch the glitter inside the jar, we begin to take calming deep breaths all the way down to a relaxed belly. As those breaths flow in and out, we watch the glitter begin to settle to the bottom of the jar. We notice the top of the jar beginning to become clear once again. Then, we notice that our bodies are settling and our minds are becoming more clear.

It takes a matter of two minutes to notice the shift from chaos and clutter to peace and clarity. These jars can be used by people of absolutely any age which is why I am sharing the recipe with you. You can give these as gifts to people to show your gratitude for them. A win-win for all!

Create A Glitter Jar

Supplies needed:

• Container of your choice with a tight fitting lid
• Elmer’s clear glue
• Water
• Fine glitter

1. Fill the container 20% full with glue. (use more glue if you’d like the glitter to settle more slowly)
2.  Next, fill the jar to the 80% full level with very hot/slightly boiling water.
3. Gently stir the water and glue together until they are blended evenly.
4. Add 1 tsp. of fine glitter and slowly stir into the water and glue mixture. (1 tsp. works well in an 8 oz. container. Adjust according to container size)
5. Next, add room temperature water until almost full. Place cover on tightly, shake it up, and enjoy!

Hopefully these two examples, the gratitude breath and the calming jars, can be useful to you in the future to help you find find peace and calm. Each of us already has a toolbox of strengths, talents, support systems and techniques that we can have access to during difficult situations. Now, grab your tools, find your calm, and live on!

About the Author:

Brooke Campbell is a wellness coach, personal trainer and group exercise instructor. She believes in SAVORING experiences, living SIMPLY and SHINING with joy and abundance. She can be reached at brookecampbell23@gmail.com.

What do you do when a student is stuck in a feeling of anxiety or anger?

The best thing you can do in this situation, is provide a strategy to regulate breathing and oxygenate the body. I always like to introduce pinwheel breath early in the school year. The pinwheel serves as a incentivizing tool. Watching the colors go around and around will memorize almost every user. The “toy” also makes this breath accessible because it seems a bit more lighthearted.

The Yoga Calm® Curriculum describes pinwheel breathing as a focus on the long steady exhale. It is a releasing breath that helps regulate the nervous system and calm anxieties. The pinwheel serves as a focal point, which increases focus and can be effective when used before testing or other activities that require intense concentration.

From a science perspective, you can visually experience the transfer of your energy (breath) to create motion energy (pinwheel). No breath, no energy. This idea integrates fabulously into science and engineering standards.

Here are some tips for integrating Pinwheel Breath into your science objectives.

1. Building Background

A great place to start is by building background about wind energy. Students wrestled with the real-world pros and cons that face our political and industrial leaders.

Next, I shared a real world example and read aloud the inspirational story of William Kamkwamba. William engineered a windmill to save his African village. See his Ted Talk  and read more about his biography. The picture book “The Boy Who Harnessed the Wind” is a great read aloud for all ages.

2. Field Trips

If possible, take students outside to experience wind power first hand! We visited our local nature center to observe the electricity turbine and windmill water pump. We then went inside the schoolhouse and built circuits to power turbine models. How is wind energy utilized in your neighborhood?

     

3. Engineering

Once back in the classroom, have students use this Pinwheel Template to create their own pinwheel. Better yet, provide an assortment of supplies and allow open ended inquiry. Students can apply their knowledge to engineer a device that gains motion energy from wind energy

 

 

 

 

 

 

      

 

 

 

 

 

 

Finally, it all comes back to the social emotional work we do during mindful movement. Students are now invested into the pinwheel as a tool. They understand the importance of their breath. They have a strategy when the anger or anxiety bubbles back to the surface.

 

 

 

 

 

 

 

 

Have you tried pinwheel breathing? Leave a comment with what you have tried!

Be Well,
Stephanie Kennelly