August~ Stress-Free Back to School Tips

With summer coming to and end and vacations, sleepovers, and homework-free evenings behind us, angst can creep up on both parents and children. The unknown expectations and demands of a new class, or even a new school, can contribute to this sense of anxiety as we mourn the loss of our carefree summers and transition into the new school year. Preparing for this can empower you as a family to openly embrace this new beginning and all its possibilities with open arms.

1-Change Sleep Patterns

Many of us have gotten used to not setting an alarm clock and allowing ourselves to sleep in and stay up later at night. The early bus and carpools will soon put an end to that! Rather than wait until the last minute and see your child off to school in a daze, start to go to bed and wake up earlier a week or 2 before school begins.

2-Model Positivity

Show your children excitement about the new school year and all of its possibilities. Kids pick up on their parents’ attitudes and emotions, so if you are showing dread or angst about this, your child will likely feel the same. Be the family cheerleader!

3-Belly Breathing Techniques

Healthy breathing is one of the most effective tools to manage stress and/or anxiety. Practice this technique with your children and notice how you and your kids will be much well equipped to manage stress in a healthier way.

  • Bring your hands to your belly and focus on your breath coming in and out of your nose.
  • As you inhale, imagine that you are slowly inflating a balloon into your belly, expanding your belly outwards.
  • Now slowly exhale as if you were gradually releasing the air from that balloon (belly). Feel your belly come in when you do so.
  • Repeat several times, focusing on the inhalations and exhalations remaining smooth, deep and even.

*When practiced properly, this technique relaxes the muscles of the body, calms the nervous system, and relaxes the mind.

4-Prepare vs. Procrastinate

Instead of scrambling around at the last minute early in the morning when racing the clock, lay out clothing, pre-pack lunches, and make sure homework is done and put away the night before. Showering or bathing the night before is equally timesaving. By doing these few things, you can take the time to have a healthy breakfast together and see your children go off to school in a more relaxed manner.

5-Open Communication

Years ago, when my daughters were school age, we had a wonderful ritual I would like to share and encourage others to adopt. When they came home from school, we went to the ‘talking couch’ together and my girls shared the best & worst parts of their day. If something was wrong, they vented and if something was right, we celebrated! The bottom line is to keep the doors of communication open between you and your children, so that they know they have an ally to help them navigate the ins and outs of their educational career.

~Have a wonderful re-entry into school this year and practice managing stress and anxiety together by carving out some healthy moments to breathe, relax, and communicate together as a family.

 

-S&B

 

 

June~ Get your ZZZ’s on- Breathing Away Insomnia!

Insomnia is one of the biggest frustrations that many people face night after night when trying to fall asleep. Many, if not most, of my clients often ask if there are any breathing techniques that can support sleep. The answer is a big resounding YES!

A former insomniac myself, I used these techniques to cure my own insomnia and have a healthier relationship with my mattress and pillow. I reluctantly admit to taking sleep medications for many years, until I began to fear their adverse side effects and went off of them nearly ten years ago. I can honestly say that it can be done- and doing so will be a much healthier choice if you are one of the nearly 9 million Americans relying on sleep medications to fall asleep.

Lack of sleep has a direct negative impact on your health, quality of life, safety, and job performance. Try these techniques and you will likely be off to dreamland.

Belly Breathing

Deep belly breathing is the first step in preparing for relaxation and sleep.

The way this is done: Bring your awareness to your belly and place your hands on your belly to feel the breath as it enters this area of the body. Imagine that you are slowly inflating a balloon into your belly. Just as slowly as you inhaled, slowly exhale as if you were gradually releasing the air from the balloon (i.e. your belly). Repeat several times, focusing on the inhalations and exhalations remaining consistently smooth, deep and even. When practiced properly, this technique relaxes the muscles of the body, balances the heart rate, provides a thorough exchange of oxygen and carbon dioxide, calms the nervous system and relaxes the mind.

 2:1 Breathing

Since the exhalation is the part of the breath that releases carbon dioxide and relaxes us, exhaling twice as long as you inhale can promote a more deeply relaxed state. This can also be helpful during moments of extreme stress or pain.

The way this is done: While you are doing deep, even belly breathing, try to get a count for how long you comfortably take an inhalation and an exhalation. For example, you may count 4 seconds when you inhale and 4 seconds when you exhale. Now, instead of exhaling the same duration as your inhalation, exhale TWICE as long. So if your comfortable inhalation is 4 seconds, you will then exhale twice as long- or 8 seconds.

8:16:32 Breathing

Another excellent way to fall asleep is actually an ancient eastern practice coming from yogic breathing techniques. It can be done while practicing deep, even belly breathing, or to maximize its potential, you can incorporate the 2:1 breathing above into this method.

The way this is done: While lying on your back, take 8 deep, belly breaths. Then turn onto your right side and double the amount- taking 16 deep, belly breaths. Then, turn onto your left side and take 32 deep belly breaths. Theoretically, you will fall asleep before you reach 32!

Additional Suggestions

-Prepare the room by making it as quiet and dark as possible.

-Essential oils can be tremendously supportive. Lavender is one of the most soothing, relaxing scents. Rubbing lavender on the bottoms of your feet and the back of your neck is a great way to induce relaxation and sleep. It is very gentle on the skin and rarely, if ever, causes irritations. Purchase a pure, therapeutic grade essential oil.

-If a ‘to-do list’ comes into your mind as you lay down to fall asleep, create a mantra-like saying to stop yourself from getting drawn in. For example ‘Now is sleep time; plans are for tomorrow.’

-Avoid electronics before going to sleep. Books and magazines are far more sleep inducing then technology, which inhibits falling asleep. Seek calming, wind-down activities instead of those that cause stimulation.

*If you aren’t certain if you are breathing in the healthiest way and would like to be guided through some deep breathing and relaxations to support sleep, you can find my Deep Relaxation Series- Guided Breathing, Relaxations, and Visualizations on iTunes or directly through my website on the Products page. You will soon be off to healthier living and sleeping in no time!

http://www.stopandbreathe.org/products

-S&B