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Teach students to respond to their own dysregulation while they are calm and focused. Support that learning by leading the entire class in the exercises, cueing students to use the techniques, and allowing them to use them as needed during class. Breathing Techniques: When stressed or anxious, we take shallow breaths into our chests. We can calm our body and mind by breathing into the belly. 6957060333248000To practice mindful breathing, count as you inhale and exhale using the models below. Close your eyes, too, if that feels comfortable. Return to this simple breathing technique throughout the school day to help with transitions, before test preparation, or during difficult situations. You can use any of the language below to teaching breathing depending on your students. 711219080600-11430480695 Square Breathing00Four Square BreathingFive-Finger Breathing104902020637500 Stretch one hand out. Hold up the pointer finger of the other hand.Use your pointerfinger to trace up your thumb breathing in through your mouth. At the top of your thumb slowlybreathe out your nose and trace down the other side.Repeat for all fingers until your hand is traced. Combat Breathing Elephant Breathing1221740135636000 Standing with feet wide apart, link your hands and dangle your arms in front of you like an elephant trunk. Breathe in through your nose and raise your arms high above your head. Breathe out through your mouth as you swing your arms down through your legs. Repeat for three rounds; on the fourth round, stay there, arch your back and showerBunny Breathing822325137350500Sit on your shins with your back straight, shoulders wide and chest lifted. Keeping your chin down, take three big sniffs, one straight after the other. Exhale in a long release, as if you are sighing out through your nostrils. Repeat for five to seven rounds. 1479550144145000Bumble Bee BreathingSit cross legged with a nice straight back.? Use your thumbs to block your ears gently and your index fingers rest softly on your brow.? Your remaining fingers can gently fall across your eyes to close them.? Breathe in through your nose with your mouth closed, use your diaphragm to draw the breath deep down, a nice long inhale and then as you breathe out make a hum sound with a nice long exhale. Cross Lateral Exercises: 394335098615500Cross-lateral movements?are?those in which arms and legs?cross?over from one?side?of the body to the other. ... Both sides?are?forced to communicate when arms and legs?crossover. This “unsticks” the brain and energizes learning. Knee TapStand with arms at sides. Touch right hand to left knee. Stand with arms at sides and touch left hand to right knee. Elbow TapStand with arms at sides. Bend and touch right elbow to left knee as you raise your leg. Stand and then touch left elbow to right knee.WindmillsFeet spread apart and arms extended. Bend over at waist and tap right hand to left foot. Back up and then bend and tap left hand to right footBackwardsBend left knee to put foot behind right leg. Reach back around with right hand to touch left foot. Reverse, putting right foot behind your left leg. Touch it with your left hand. Sensory & Mindfulness Activities: Grounding ExerciseA method for increasing awareness of surroundings and decreasing dissociation from the present situation. Finger Holds A cross lateral exercise that assists with focus and calming. Hold each finger for 2-5 mins. Sensory ToolsUse the sensory tool of choice that meets the need of the student’s regulatory system. 25209520002500Breathe in deeply; recognize the strong feelings/emotions you hold inside. Breathe out slowly and let go. Imagine the feelings draining out your finger. Breathe strength and breathe out slowly.1327153619500Index --Fear and Panic Thumb -- Grief and Sadness Middle Finger—AngerRing Finger –AnxietySmall Finger—Lack of respect for self. Rocking ChairColoring/doodling Journaling Noise cancellation headphonesStress balancesSmall puzzles GumHard CandyCalming corner/safe place Sources for Materials Exercises:Square Breathing: Gotter, Ana. (2020, June 17). What is box breathing? Healthline. breathe, Flower breathing, Five finger breathing, Shapes breathing, Rainbow breathing. The Behavior Hub. (2020, June1). 5 Breathing Exercises for your Kiddo. for Harvard Medical School. (updated 2020, July 6) Relaxation techniques: Breath control helps quell errant stress response. Harvard Health Publishing. Breathing: Nazish, Noma. (2019, May 30). How to De-Stress In 5 Minutes Or Less, According to a Navy Seal. Forbes. Lateral Exercises:Your Therapy Source. (n.d.) Cross Crawl Exercises – 10 Benefits of the Brain Hemisphere Syncing Exercise. Exercises: Raypole, Crystal and Legg, Timothy J. Ph.D. CRNP. (2019, May 24) 30 Grounding Techniques to Quiet Distressing Thoughts. Healthline. Holds: Snyder, Melanie (2020, March 24). TIC Take Five: Fingerholds Tehniques for managing overwhelming emotions and stress. Lancaster County ACEs & Resilience Connection (PA) on ACEs Connection. Tools: Morin, Amanda & Wilmot, Keri. (n.d.) Classroom Accommodations for Sensory Processing Issues. Understood. ................
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