Calm Breathing

 
 
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Dr. Expert

From: Teen
To: Dr. Expert
Subject: Questions...
When should I do calm breathing?

Dr.Expert:

Anytime and anywhere you feel upset or stressed out! Others will probably not even notice you are doing it.
From: Teen
To: Dr. Expert
Subject: Questions...
It helps me a bit; is there anything I can do to make it work better?

Dr.Expert:

Like anything, the key is to practice calm breathing every day if you can. You can do it in the shower or bath, or during a commercial on TV (just put it on mute!) Even in the car (as long as your not driving!) Practicing calm breathing when you don't feel anxious will help you learn the techniques more quickly. The more you practice, the better it will work when you do need it.
From: Teen
To: Dr. Expert
Subject: Questions...
My mind keeps racing. I find it hard to focus on my breath.

Dr.Expert:

It can be tough to focus on your breathing without letting worries distract you. It takes practice. Try not to get frustrated if you can only focus on your breath for a short time. Beating yourself up will just stress you out more! As soon as you notice your mind wandering, gently bring your focus back to your calm breathing. If it's hard to focus on your breathing, pick something else to focus on.

Try some of these ideas:

  • Feel your fingertips touching your belly
  • Count your breaths
  • Feel the cool air coming in through your nostrils and warmer air coming out.
  • Imagine a calm, refreshing colour coming into your lungs and a yucky colour going out
  • Say "calm in" to yourself as you inhale and "stress out" as you exhale (or any two words that make sense to you)
  • When you exhale, imagine holding up a spoonful of really hot soup in front of your mouth and gently cooling it off withoput spilling a drop. Or imagine blowing a big bubble from a bubble wand - nice and slow so it doesn't pop.