Mental Health
 Tools & PracticesÂ
Practice never makes perfect (because perfect isn’t a thing), but practicing some breathing methods or grounding exercises can help us get through those overwhelming moments.
Physiological Sigh
A simple, scientifically-backed breathing technique to reduce stress, and increase oxygen supply to the body and brain.
Box Breathing
5-4-3-2-1 Grounding
Reduce overwhelming feelings of anxiety or stress, bringing focus back to your present environment.
One Minute Calm
Do nothing for a whole minute and remind yourself that not every moment needs to be scheduled or filled.
parent-Child
 Calming TechniquesÂ
Some methods to help calm and soothe children (and yourself) when they’re upset.
Stomp and Roar
Physically express pent-up emotions in a controlled but satisfying way by channeling emotional energy into physical actions (that are both liberating and non-destructive). Plus, it adds an element of fun, which can quickly change the emotional tone of the situation.
Ask your child to imagine they are a big, powerful dinosaur or another creature that stomps and roars. Encourage them to stomp their feet on the ground like a T-Rex and let out a big, hearty roar.
Breathing Buddies
Have your child lie down with a stuffed animal on their belly. Encourage them to take slow, deep breaths while watching the stuffed animal rise and fall with each breath. This helps them focus on their breathing and brings a sense of calm.
Counting Game
Start counting from one to ten in an engaging tone, or even better, in a funny voice. "Let's count together before we go! One goofy goose, two ticklish turtles..." By the time you hit ten, the emotional wave may have passed, or at least lessened.
The "Feelings Toss" method
The Feelings Toss Method
- Recognize your feelings
- Gather them all up
- Decide what to do
- Throw the feelings away
- Check in on your feelings
Reflect with your child about how you feel after throwing the feelings away. They feel better, lighter, or maybe even happy. They may also not feel any better at all, and that's okay too.
Perinatal
 FreebiesÂ
Coming soon!
The Physiological Sigh
- Sit or lie down comfortably.
- Take a deep inhale through your nose.
- Immediately follow with a second short inhale, filling your lungs to capacity.
- Exhale slowly and fully through your mouth.
This method is effective after one breath, and most effective when repeated several times.
Learn more about the research behind the Physiological Sigh/Cyclic Sighing by Spiegel and Huberman.
Box Breathing
- Sit or lie down comfortably.
- Inhale for four counts
- Hold for four counts
- Exhale for four counts
- Hold for four counts
- Repeat the cycle.
One Minute Calm
- Find a quiet spot or turn up your headphones
- Press start when you’re ready
- Dedicate the entire minute to noticing:
- The way air feels entering your lungs
- If and where you can feel your pulse
- Where you’re carrying tension in your muscles