3 Ways to Improve Your Breathing Health
Health is WAY more than what we eat and how we move!
Every. Single. System. in our bodies needs oxygen to function correctly.
Oxygen helps our immune system work, helps us maintain mental clarity, and helps calm our nervous system so we’re not as stressed - All very important benefits that teachers need in the classroom.
When we are in a state of high stress or burnout for an extended period of time, we often are taking too shallow, too short of breaths without even realizing it.
So my question this week is this: How is your breathing?
3 Ways to Improve Your Breathing Health
Nose Breathing over Mouth Breathing
The nose has a mucous membrane that helps us filter the air entering our bodies, which prevents bacteria and pollutants from getting in. Nose breathing also triggers the parasympathetic nervous system, which helps our bodies calm down and let go of stress from a long school day. Consistent nose breathing also makes for stronger lungs over time. It’s fine and sometimes necessary to breathe through the mouth, but most of the time, we should be nose breathing.
Breathe Into Your Belly
When humans are at rest, we are naturally belly breathers. If we’ve been stressed for a while, we can get stuck in a place where we’re taking shallow, fast breaths from the chest as opposed to deep, long breaths into the belly. Deep belly breathing can activate the parasympathetic nervous system, which takes us out of fight or flight and helps our bodies and minds calm down. Consistent belly breathing can also help us be more calm and less reactive overall.
Spend Intentional Time with the Breath Each Day
Of course, we can’t be thinking about how we breathe all day, every day - You’ve got a classroom to run, after all! But if you spend just a few minutes each day focusing on the breath, you will find that you start to develop a habit of consistent, deep breaths through the nose without needing to think about it much.
I recommend finding a breathing exercise you enjoy (I like alternate nostril breathing, box breathing, and counting each breath). Start by practicing your breathing for just 3-5 minutes in the morning and 3-5 minutes right after school. As you get comfortable - Add on! The more you breathe deep, the happier our brains and bodies are. Period.
I don’t know about you, but for too long I skipped over one of the essential building blocks of wellbeing - the breath!
As I sign off this post, remember that any big gulp of air you can give your body is such a gift this week!
May you breathe deep, my friends :)
QUESTION OF THE WEEK: How might consistent, deep, full breaths affect the way you act, react, think, and feel throughout your school day?
Let us know your favorite way to incorporate deep breathing in your school day in the comments below!
Quote of the Week
"If you know the art of breathing, you have the strength, wisdom, and courage of 10 tigers.”
- Chinese Adage
Products I Recommend for Deep Breathing
Breath: The New Science of a Lost Art by James Nestor
Breathing Buddha Visual Meditation Tool for Kids and Adults
Breathing is My Superpower Mindfulness Book for Kids by Alicia Ortego
If you found this teacher wellness post helpful, share it with an educator you care about :)
Until next week,
Emily Hemmingson
Health Coach for Teachers
Founder of The Teacher Wellness Center
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