How do you start your mornings?

Here's a fun way we breathe 💛❤️💚

Are you familiar with a box breath? The 4 part tactile breathing that Brené Brown learned from the Marines that's also taught in different forms in yoga classes. There’s research to support how it helps us detach from our reptilian brain when it’s on high alert when we need our logical brain to override it and keep going with modern life.

Here’s how it goes:

1) breathe in for 4 counts

2) hold for 4 counts

3) breathe out for 4 counts

4) hold for 4 counts

I’ve been working on teaching this with my son for a few years using models, visuals etc and while he’s trying, the idea of holding the breathe is hard for a kiddo who is always in movement. One day I randomly added some actions to try and help him feel it in his body, and something clicked! You're probably familiar with "Zip - T - Squeeze" from swimming with kids. It works for this breathing practice. To help with the last pause, I add 'wiggle toes' and focus on feeling the ground beneath me (I also use my feet to count the beat).

However, it’s tricky to both talk through the steps and model at the same time, so this morning as the sun rose in the forest behind our house, I make a little video for my kid, but it turned out really fun, so thought I’d share.

I like to model the breathe 3 times which also lines up with the 3 part meditation I learned from Meggan Watterson.

1) 💛 Slow down and be present

2) ❤️ Stop and listen inwards

3) 💚 Come back and go on with your day

This meditation can be as simple as three focus breaths, or on the second step, you can ask a question and listen for as long as you need. The question I often ask, especially if I’m feeling overwhelmed, is, “What do I need, to know, or remember, right now?”

It can also be an opportunity to

💛 identify how you are feeling

❤️ feel the feeling

💚 release it

Breathing is a great way to help feelings move through our bodies, so they don’t get stuck (which is toxic!)

As I recorded this video between the second and third time, one of my favourite forest friends came to visit - see if you can spy him!

I'd love to hear your favourite way to incorporate breathing into your day, especially if you're doing so with kiddos! Sign in or Sign up to comment in the Love Notes community 💖

With only more love,

xo Amanda