Kids and Teens Part 3

Welcome to Week 3

Congratulations for getting this far….you are over half way to completing all the levels.

By now you must be able to pause consistently for 20 seconds to begin week 3. If you can’t yet pause for 20 seconds at the end of your outbreath, and return to slow relaxed nose breathing, into your tummy, immediately as you let go of your nose, then keep practising levels 3 and 4 until that becomes easy before you start level 5 and 6 in this week.

Remember to do your nose clearing exercises before you begin. You might need to revisit the Dragon breathing instructions in the Level 3 introduction video…..

Nose Clearing

Remember to do your nose clearing exercises before you begin the level. If your nose is clear on both sides before you begin, then you don’t need to do them. This means you are breathing through your nose more of the time during the day and keeping it clear. If you struggle to nose breathe, remember you can do pursed lip breathing, through your mouth, by pursing your lips together.

Also slow your breathing down before you begin by looking up towards the sky as you breathe in and down towards the floor as you breathe out. In for 4 and out for 6 seconds if you can. Repeat this 10 times before you begin to slow your breathing down.

Dragon Breathing

Rather than doing dragon breathing to get rid of anger and frustration, we can also use it to release fear and anxiety. So before exams or something you want to do well in. You can also make it so gentle that it becomes ocean breathing. Watch the video on ocean breathing for a more gentle approach to this powerful breathing exercise.

Level 5

You will be able to complete Level 5 with 25 second breath pauses– remember to return to slow relaxed nose breathing immediately, no gasping. You can use movement as a distraction to pause for longer.

The more you do your daily steps exercise, counting how many steps you can take in the pause at the end of your outbreath, the easier the longer pauses will become. You can pause every minute or two and pause at the end of your outbreath…counting your steps….then return to slow relaxed nose breathing into your tummy, keeping your shoulders dropped. Recover your breathing within 2 breaths. Repeat this 5-10 times depending on how long you have got.

Level 6

You will be able to complete level 6 with 30 second breath pauses. Also remember you can relax your body and soften in the pause to be able to go longer, and use movement or tapping on your chest as a distraction to go longer.

Remember to submit your times at the end of each level.

Practice Level 5 and 6 at least 2 or 3 times a day.

3-2-1 Relaxation

Any time your brain is busy, remember to focus on 3 things you see, 3 things you hear and 3 things you feel. Then 2 of each of those senses, then one of each. They can be the same or different things each time. If safe, you can close your eyes and in your favourite place of relaxation imagine 3 things you see, hear and feel, then 2 of each and one of each, in your imagination. This is a really good relaxation and will slow your breathing down as well.

Mouth Taping

Keep taping your mouth at night with a slit cut in the tape- never when you feel sick, have sleeping tablets or for adults no alcohol.

Make notes in the comments box about how well you are doing.

When you are consistently getting to 25 seconds you can see your healthcare provider for an asthma medication review. Do not make any changes to your medication yourself, or stop any steroid medication immediately as this can be a big shock to your body.