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Occasional Stress Reducers
BREATHING When we are tense, our breathing often becomes shallow and irregular. Irregular breathing may constrict our blood vessels leading to insufficient blood flow and other problems. Frustration, sadness, and worry that contribute to visceral problems can often be alleviated through proper breathing. The following activities can help. Breathing Activity #1 1. Sit in a comfortable chair. 2. Pay attention to how you breathe. Relaxed breathing is slow and deep. 3. Close your eyes and slowly breathe in through your nose, sending all the air deep into your lungs and stomach. 4. Slowly breathe out through your nose and mouth, and as you do, allow all of the tension (tightness, butterflies in your stomach) to leave your body through the breath that comes out. 5. Keep doing this for five minutes. Breathing Activity #2 1. Close your eyes as you sit in a comfortable spot. As you breathe in through your nose, silently count from 1 to 5. 2. When you reach 5, hold your breath to the count of 5. 3. Now slowly breathe out as you silently count to 5. 4. After you reach 5, and all the air has been breathed out, count silently from 1 to 5 before you breathe in again. 5. Keep doing this for at least five minutes. Breathing Activity #3 In The Relaxation Response, Herbert Benson found that when adults did a meditative exercise suggested in his book, they felt more relaxed and showed improved cardiovascular functioning. Benson recommends that the best results occur when the activity is done twice a day for 10 minutes each. The essence of this approach follows. 1. Sit in a comfortable chair in a quiet place where you won't be disturbed for 5 to 10 minutes. 2. Close your eyes and breathe in air through your nose. 3. As you breathe out, say silently to yourself the number "one." 4. Breathe in again, and, as before, each time you breathe out say the number "one." 5. After 5 to 10 minutes, end the activity by opening your eyes slowly, sitting in your chair calmly for another minute with your eyes open, and then slowly leaving your chair as you return to doing anything you want. Many who do this (and most of the other quieting activities in this book) say that when they first start doing them, they have some trouble just concentrating on the number. When that happens, use your drifting thoughts as the cue to return to quietly saying "one." PRIVATE RETREAT This activity is done by yourself, requires approximately 5 to 10 minutes, and is most effective when done in anticipation of a stressful situation (before your cafeteria assignment, study hall, arrival of a particularly difficult class, the end of recess, and other tense times during the day that are easy to anticipate). The "private retreat" is designed to help you to remove yourself mentally from these realities so that when you return, you feel refreshed, alert, energized, and capable of dealing with the difficult situation. Read all steps before you do the activity. 1. Be in a place that is relatively free of distraction for the duration of the activity, for example, the library, an empty classroom, a free guidance counselor's office. 2. Find a comfortable position either seated or reclining. 3. Focus on your breathing...inhale...and as you exhale, quietly say "one." Repeat this five or six times. Close your eyes. 4. Remember a quiet, calm, serene setting that you have visited at least once. Most people return to the seashore, the mountains, the woods, or their own backyard. If you cannot recall such a time, then let yourself imagine what such a place would be like and where it would exist-let yourself be creative. 5. Now step into your picture and see all the colors and the sights...listen to the quiet, soothing sounds...notice all of the smells and aromas, and feel the texture of your surroundings...notice how you smoothly allow yourself to flow in this wonderfully peaceful place. 6. Stay for a few moments and realize how your mind and body are being renewed and refreshed. 7. After 5 to 10 minutes, let yourself slowly come back to where your are right now, taking with you the calm and peacefulness from your ideal place. In a few moments, some situations that can cause stress will be here again, but you will retain this feeling of relaxed alertness for as long as you like. You have the realization that you may instantly return to your private retreat whenever you wish. 8. Slowly open your eyes and stretch your body. More stress reducers are found in the Discipline with Dignity book on pages 125-132.
Curwin, Richard and Mendler, Allen. Discipline with Dignity. Alexandria, VA: Association for Supervision and Curriculum Development, 1999, pages 122-124.
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